The Diet Of Our Ancestors And Omega 3

Omega 3 and Prehistoric Diets

The diets of long ago were actually very simple. Prehistoric people lived near water for many reasons, but the one healthy bonus was the abundance of fresh caught fish. They also ate very little grains and more seeds and nuts. The diet of our ancestors and Omega 3 went hand in hand, unlike our high Omega 6 diets today.

Prehistoric man survived on fruits, vegetables, nuts seeds, fish, and no grains. They ate more Omega 3 type foods and little or no Omega 6 foods. From archaeology studies, it is believed they did not have the high occurrence of diseases we suffer from. Scientists also found they had an increase in brain cells and development after they migrated to water and began to eat fish. If you need a clue to improving your health today, migrate to foods and sources of Omega 3 for the answer.

Some contemporary diets mimic the prehistoric diet in order to improve health. Research shows that increasing Omega 3 fatty acids reduces the incidence of heart disease, memory disorders, emotional disorders, and high blood pressure. Finding good sources of Omega 3 can help you supplement this vital nutrient and start improving your health right away.

Getting Omega 3 Back

Getting Omega 3 back into our diet in adequate amounts means changing our diets to include Omega 3 foods. You can also add supplements to increase the amount to a healthy level in your body. It is recommended to eat two servings of low-mercury fish each week. Omega 3 is also high in cod liver oil and foods fortified with Omega 3.

Life today has caused us to eat too many Omega 6 foods and not enough Omega 3. If we don’t get enough Omega 3 and too much Omega 6, the good health effects of Omega 3 are diminished. Supplementation can help increase the levels of Omega 3 if you are unable to eat enough through diet. The recommended daily amount is 600mg a day and up to 3,000mg a day. Never take more than 3,000mg daily without your doctor’s recommendation because of possible side-effects.

Studies show that our genes are not much different than our prehistoric ancestors, and our bodies crave this forgotten nutrient. The heavy grain based and processed diet we eat today has little Omega 3. We need to “migrate to the water” like our ancestors and eat the foods they ate to be healthy again.

Omega 3 Foods

Prehistoric people survived on mostly;fish, seeds, berries, nuts, vegetables, and fruits. If they ate red meat, the animals were not fed grain based diets because farmed grains didn’t exist yet. Animals ate grass and whatever was available in nature. Animal products that feed on grass are higher in Omega 3 fatty acids.

Omega 3 levels are highest in flax seeds and wild-caught salmon. For vegetarians, flax seeds are a good healthy food choice for Omega 3. It can be put into foods, smoothies and baked into muffins. If you choose to eat more salmon, make sure that it lives in cold water, is wild-caught, and not fed grain pellets on a farm. Grain fed salmon is lower in Omega 3.

If you eat beef, buy grass fed beef and not grain fed. Grain fed animals have more Omega 6 fatty acids and not enough Omega 3. Getting back to the diet of our ancestors, walnuts are a good source of Omega 3 if you are not allergic to tree nuts. Lastly, some more vegetarian sources are; soy, winter squash and kidney beans.

Try not to overcook your foods as it destroys the Omega 3. Fish should be well cooked, but any other vegetarian sources are better eaten uncooked.

Conclusion

Learning about the diet of our ancestors and Omega 3 can help us improve our diet and our health. The diet of prehistoric man was mostly; fish, nuts, berries, seeds and oils high in Omega 3. Our ancestors had less evidence of the diseases we see today. If we get back to the best way of eating for our genetics, we can alleviate many health issues and restore good health!

The Wonderful Health Benefits Of Omega 3

Overall Health Benefits Of Omega 3

Everyone needs the essential fatty acid, Omega3 for good health and optimal body function. This “good fat” helps encourage healthy cell growth and helps our nervous system and brain function properly. When exploring the wonderful health benefits of Omega3, we need to first look at how it works.

Omega3 fatty acids are a combination of 3 different essential fatty acids that each do a job in the body:

DHA (docosahexanoic acid) – the most abundant fatty acid found in the brain and eyes. About 50% of the body’s DHA is found concentrated in the plasma membranes of our neurons. Breast milk contains high amounts of DHA to support newborn brain cell growth.

EPA (eicosapentaenic acid) – While we can get this from fish sources, they don’t produce it. It comes from the algae the fish eat. This is one fatty acid that our bodies can convert from another fatty acid ALA. EPA is usually combined with DHA for best effectiveness.

ALA (alpha-linolenic acid) – The highest amounts of this fatty acid come from plants. Flax, chia seeds, kiwi, lingonberry and soybeans. ALA is not stable for baking and sources need to be milled in order to get the most benefits. Use caution with soybean sources as the GMO versions have very low levels of ALA.

Also, when these fatty acids are hydrogenated they can turn into unhealthy trans-fats. It is best to use raw organic sources of ALA for the most healthy benefits.

Omega3 and Disease Benefits

Whether you have a health condition or not, you still need to be eating adequate amounts of Omega3 in your diet for optimal health. If you have one of the diseases listed below, you may need to increase your intake of Omega3 with your doctor’s permission.

Omega3 fatty acids benefit the following diseases:

Auto-immune disorders – Chemicals known as “resolvins” reduce the inflammation of auto-immune disorders. Omega 3 fatty acids help the body increase production of resolvins and lower the inflammation present in these disorders.

Heart Disease – Omega 3 is helps reduce blood pressure, by thinning the blood and lowering inflammation inside the cardiac blood vessels. It can even help heal injured cardiac tissues. Cardiologists are even using Omega 3 to help people heal after heart attacks or open heart surgery.

Eye Disease – Diets high in Omega 3 fatty acids tend to have lower levels of macular degeneration and age related eye disease.

Depression and Anxiety – The neurons in the nervous system contain tiny bits of Omega 3 fatty acids. Lower levels may cause an increase in depression and anxiety. While Omega 3 is not a cure for mental illness, it may help reduce the symptoms.

Memory and Cognitive disorders – Brain cells are largely made up of Omega 3. Studies show that getting enough Omega 3 in the diet can help improve memory and cognition. Omega 3 is now added to infant formula and even some prenatal vitamins to ensure healthy brain development from the time of conception. Alzheimer’s patients must have adequate Omega 3 intake to slow the progression of the disease. Some investigations are looking at recovery from traumatic brain injury with Omega 3.

Omega 3 Food Sources

You can find the highest amounts of Omega 3 in seafood like, cold water wild salmon and shellfish. Non-meat sources include: flax and flax oil, walnuts, canola oil and soy products. We often do not get enough Omega 3 because our diet in the United States contains very little seafood.

The only problem with seafood based sources of Omega 3 is if the fish are exposed to high levels of mercury. Mercury can block the absorption of Omega 3 and also cause other health issues.

When choosing an Omega 3 supplement, make sure to look for the manufacturer’s attention to this very important detail.

A good diet for higher levels of Omega 3 is the Mediterranean diet. This diet contains foods that are high in the “good fats.” It is based on eating healthy oils and nuts, while lowering the intake of red meat.

Another good diet is the “Japanese diet” which contains a good amount of fish eaten on a daily basis. This is the best way to get the most Omega 3 from dietary sources. The recommendation for any diet is at least 2 servings of fish weekly. Eat cold water wild-caught fish like; white fish, tilapia and salmon.

Conclusion

You can experience the wonderful health benefits of Omega 3 by just making a few dietary changes. Getting plenty of Omega 3 in your diet can help you manage chronic health conditions and improve your overall body health.Make sure you talk to your doctor before using Omega 3 supplements or making a change in your diet.

Omega 3 Benefits

The “Good Fat” Omega-3 Benefits

Omega 3 fatty acids are considered “good fats,” and actually don’t cause you to gain fat. In our diets today we have “good fats” and “not so good fats.” In some ways they work together to help our body, and the “good fats” have a number of benefits all on their own. Let’s take a look at “the good fat” Omega 3 benefits.

Omega 3 fatty acids are made up of 3 different beneficial fatty acids; DHA, EPA, and ALA. We don’t produce these ourselves, so we need to get them from our diet. These essential fatty acids are found in fish and some healthy oils like, flax seed oil.

Getting Omega-3 benefits is tricky in the United States, because we don’t eat a lot of fish. Fish that has high levels of mercury cancels out the benefits of Omega3, and eating too much Omega6 fatty acids can also cancel out the benefits. Omega6 fatty acids are a good fatty acid in moderation. We need to eat more Omega3 fats and less Omega6. There has to be about a 3:1 balance, 3 parts Omega3 to 1 part Omega6. Omega6 fatty acids are found in; chicken, eggs, vegetable oils and cereal.

Eating just the right combination of these fatty acids can benefit our bodies in many ways.

Health Conditions that Benefit from Omega 3

Everyone needs Omega3 fatty acids. Even pregnant women can give their growing babies a boost in life by getting enough Omega 3 during pregnancy. Newborns, babies, children, teenagers, adults, and elderly people all need Omega3. It is a good idea to take a look at the foods you are eating and make sure you are getting enough of this nutrient. If you have a health issue that needs high levels of Omega3, make sure you are eating enough or see your doctor about taking a supplement.

Health issues that benefit from Omega3 fatty acids are:

Cardiac Disease

If you have heart disease, getting enough Omega3 fatty acids can help relieve the inflammation in your blood vessels and circulatory system. It can reduce your blood pressure, keep your blood thin, and even heal damaged cardiac tissues. Cardiac surgeons encourage you to take Omega3 supplements after open heart surgery to help you heal faster and reduce the risk of complications.

Auto-Immune Disease

Omega3 has excellent anti-inflammatory properties. In auto-immune disorders, the body attacks itself like an injury or illness. This results in inflammation and damage to the body’s own tissues.

Omega3 increases the production of “resolvins” that help stop this inflammation and attack. Omega3 can really lower the “flares” people experience with auto-immune disorders.

Eye Disease

Research shows that a diet high in Omega3 can lower the risk of macular degeneration. There is also evidence that it reduces the incidence of all age related eye disorders.

Memory Loss

Omega3 is a building block of healthy brain cells. There are proven results with cognitive function and memory. It can help build infant brain cells and improve memory in people with dementia and Alzheimer’s. Healthy brains need Omega3. Studies even show that people with severe brain injury improve with the use of Omega3.

Depression

The neurons in the brain utilize a small amount of Omega3 to function properly. When there is not enough Omega3 present, neurons can become disrupted and nervous system issues like depression and anxiety tend to increase. While Omega3 is not a cure for depression, it may be helpful with symptom relief.

How to Find Omega 3 in Foods

You can find Omega3 fatty acids in fish and shellfish. There is also Omega3 in flax seeds, walnuts, canola oil, and soy products. It is important to increase your intake of these foods which are not very common in the American diet.

Be careful of seafood that contains a high amount of mercury. Mercury can cancel out the healthy benefits of Omega3 fatty acids and is also not good for your health. Pregnant women should not eat any fish containing mercury because of risk of damage to their growing baby.

A good diet that increases Omega3 is the Mediterranean diet. Try to eat more healthy oil and more nuts, while cutting down on red meat. Red meat is higher in Omega6 fatty acids that can cancel out the effects of Omega3. Another good diet is the Japanese diet, which is higher in fish. Fish has the highest amount of Omega3 of all the Omega3 containing foods. Two servings of fish every week is enough to get good amounts of Omega3 into the diet. Try eating these fish; salmon, tilapia and haddock are good fish to eat for Omega3.

Conclusion

Getting enough Omega3 means just making some small dietary changes. When you eat the right amounts of this essential nutrient you are giving your body what it needs for a healthy body and mind. Certain health conditions can also improve with enough of this fatty acid. The right balance of fatty acids can increase Omega3 benefits and improve your health. Make sure you talk to your doctor before using an Omega3 supplement.

Understanding Omega-3

Omega 3: The Bigger Picture

Omega-3 fatty acids are an important nutrient for the body. The body does not make its own Omega-3 fatty acids, so you need to get them from foods that you eat. Understanding Omega-3 fatty acids means we need to understand the different types, what they do, and where to get them. Let’s take a look at the 3 different types.

DHA – DHA develops brain cells and helps with memory, cognition, and mental health. They add it to baby formulas, and pregnant women should take in adequate DHA during pregnancy. The elderly may also get some benefits for dementia and memory loss. Find DHA in: wild salmon, fish oil supplementation, and shellfish.

EPA – EPA may help to relieve inflammation. It can also be helpful for mental health. The body converts some DHA into EPA, and it is excreted in breast milk to babies. Older children and adults can get this nutrient in these foods: algae, seaweed, supplementation, and fish.

ALA – ALA comes from vegetarian sources and is most commonly found in flax seeds. There are other vegetable oils and seeds that contain ALA. Our bodies don’t make ALA so we must get it from diet or supplements. Our bodies also cannot convert ALA to EPA or DHA because we don’t have the right enzymes to convert it. ALA helps our cardiovascular system and may decrease depression in some women.

How Omega 3 Works

We need Omega-3 from dietary sources because we don’t make it ourselves. It is important to understand that Omega-3 fatty acids are an important nutrient that we need to build healthy cells and tissue. The fatty acids we take in are actually Omega-6 fatty acids, and in order for them to do their job, they must be balanced with Omega-3’ fatty acids.

If we eat too much Omega-6 fatty acids, without Omega-3 fatty acids, health issues can develop. Too much Omega-6 without Omega-3 can trigger an inflammatory process in the body. Try to avoid eating too much vegetables, corn, and grain fed meats, as these are high in Omega-6 fatty acids. Increase your intake of Omega-3 foods including; wild caught salmon, flax and flax seed oil, grass fed meats, and nuts.

Omega-3 fatty acids have some effects on your body by itself, but some things it does for you require a little Omega-6 fatty acids. Some Omega-3 fatty acids are converted to another to do yet another job. This is all a complex process and that is why a balance is very important.

In order for all the fatty acids to work together or convert, make sure you do eat some Omega-6 fatty acids, but take in more Omega-3 fatty acids in order for them to work as a “team.” If you do eat too many Omega-6 fatty acids, you will cancel out the good effects of the Omega-3. It happens in a 3:1 ratio. Always try to eat 3 times the amount Omega-3 fatty acids and 1 part Omega 6 fatty acids. A healthy example would be 1/3 cup vegetable oil (Omega-6) to a cup of flax flour (Omega-3) when making muffins or bread. This formula can basically be used in any recipe.

Conclusion

Getting the right amount of Omega-3 fatty acids and Omega-6 fatty acids help all the fatty acids work together in combination to build healthy cells. You don’t have to eat a strict diet, but make sure to get a healthy variety of different foods, so you get all the right fatty acids.

The One Size Fits All Nutrient: Omega 3

Omega 3: The Nutrient for Everyone

We must eat a healthy diet in order to have healthy bodies from birth to adulthood. The growth of healthy cells and tissue depends on a number of nutrients: vitamins, protein, carbohydrates, fluids and electrolytes. The one nutrient often missed in our diet is the one size fits all nutrient; Omega 3 fatty acids.

This little talked about nutrient is suddenly becoming very well-known and for good reason. Researchers are finding that Omega 3 fatty acids are very essential to healthy body function, and our society is seriously deficient. Studies show that many health problems are directly attributed to the lack of Omega 3.

Omega 3 benefits the body in many ways. It helps our brain cells regenerate and function properly. It helps our cardiovascular system, blood pressure, and cholesterol. It can help relieve symptoms of depression and anxiety.

Even in the womb, Omega 3 builds brain cells in a growing fetus. After babies are born, they need Omega 3 to help brain development and learning. In later adult years, it may play a major role in preserving memory function. It keeps inflammation levels low in the body and keeps our eyes healthy.

Because of all these critical functions, researchers continue to study this important fatty acid to see if it will truly play a more important role in treating disorders and diseases related to deficient levels.

Whole Body Benefits From Omega 3

Studies are finding more and more positive benefits from Omega 3 every day. This vital nutrient has an effect on just about every part of your body. It builds new healthy cells and relays messages between the cells in your nervous system and brain. Here is a list of what has been found so far:

Brain and Memory – Recent research shows that Omega 3 fatty acids have a direct effect on brain cells and the way they function. Aging adults that eat more fish have less memory issues and problems with cognition over those who don’t eat fish weekly.
Cardiovascular Benefits – This is one of the more obvious benefits of Omega 3. Cardiologists have found that Omega 3 may help heal damaged heart tissue. One side-effect is blood thinning which may help prevent blood clots after open heart surgery. It may also keep the heartbeat regular, reduce cholesterol, and arterial plaques. Physicians use Omega 3 in higher amounts than the daily recommended dosage; this usage must be carefully monitored by a doctor, especially if you are on blood thinning medications.
Inflammation – Omega 3 has been shown in some studies to have a positive effect on inflammation in the body. Researchers are finding that it can signal the body to make more substances that block inflammation from starting.
Mental Health – Omega 3 may have a very positive on depression, ADHD, anxiety, and bi-polar disorder. People who use Omega 3 show reduced symptoms of these disorders.
Autoimmune Disorders – Since Omega 3 has an effect on inflammation in the body, it may help reduce symptoms in autoimmune diseases including; Rheumatoid Arthritis, Systemic Lupus, and Multiple Sclerosis.

Strokes – Since one of the side-effects of Omega 3 is thinning the blood, it may help reduce the incidence of strokes. A stroke is caused by a blood clot that breaks off somewhere in the body and travels to the brain. Keeping the blood thinner reduces the incidence of clots.

Consult your physician about using Omega 3 if you are already on Blood thinning medications or have a history of stroke.

Diabetes – New research taking place shows that Omega 3 increases the body’s sensitivity to insulin and improves the liver’s role in maintaining blood sugar levels. This fatty acid has been shown to help the lipid mediators, resolvin and protectin do their jobs better in diabetes.
Respiratory Disease – Studies show that Omega 3 fatty acids can reduce inflammation in the lungs, therefore reducing symptoms of many lung diseases. People with Chronic Obstructive Pulmonary Disease (COPD), asthma, and upper respiratory issues notice less symptoms after taking Omega 3.
Cancer – There is a small amount of evidence that taking Omega 3 fatty acids may prolong the life expectancy of those living with breast and prostate cancer.
Eye Health – Macular degeneration is an age related disease found to improve from an intake of proper nutrients that benefit the eyes directly. Omega 3 fatty acid and fish oil may help the eyes rebuild healthy functional tissue. Research in this area is not complete, but does show promising results.

Conclusion

Omega 3 Fatty Acids can truly be called ‘The One Size Fits All Nutrient’, because of the many promising results it is showing in studies. While research is still in the beginning stages and ongoing, Omega 3 has already been found to have profound effects on the body all the way down to the basic cells. It has been found to benefit many areas, from the brain, to the heart, to the immune system. What is known already is that getting adequate amounts can greatly benefit your health!

Understanding The Details Of Omega 3

Omega 3 in Detail

The key to understanding the details of Omega 3 is looking at all the different facets of this essential nutrient. Omega 3 is made up of three separate chemicals that each has its own job in body functions. There is; DHA, ALA and EPA. Let’s take a look at each component and the specific role it plays in your health:

DHA (Docosahexaenoic Acid) – DHA is responsible for the growth of important cells in the eyes, the brain, and nervous system. It also directly affects our emotional and mental health. Our bodies do not make DHA, and it must come from the foods we eat or a supplement. Good sources of DHA are: cold water wild caught salmon, fish oil, and shellfish.

EPA (Eicosapentaenoic Acid) – EPA may reduce the levels of inflammation and reduce incidence of mental disorders. It has shown to be helpful in schizophrenia and ADHD. Babies can get EPA from mother’s breast milk, but older children and adults need to get it from dietary sources. Good sources of EPA include: seaweed, algae, fish, and fish oil supplements.

ALA (a-lnolenic Acid) – ALA keep your cardiovascular system in tune and might have some healthy effects on depression in females. We don’t produce ALA on our own and cannot convert ALA from and to DHA and EPA, because we are missing the necessary enzymes. Good sources are vegetable oil and seed products. Vegetarians can eat sources of ALA because it is plant based.

The Right Balance

Since we cannot produce any of the components of Omega 3 fatty acids by ourselves we must get it from diet or supplements. Now about the balance. Our typical diet today is lower in Omega 3 fatty acids and higher in Omega 6. Omega 6 fatty acids are necessary, but too much of them are not good for you. You need to eat more Omega 3 and less Omega 6 and have just the right balance between the two.

Omega 6 comes from vegetable oil, corn products, and animals fed strictly grain diets. We get Omega 3 from animals fed on grass, cold water wild caught fish, nuts, soy and flax. Getting the right balance helps Omega 3 work better in our bodies. Think of the two as a team. You have to have a 3 to 1 ratio of Omega 3 to Omega 6 to get the full benefits of these essential nutrients. Problem is these days, we eat way too many foods that are high in Omega 6. Too much Omega 6 cancels out the healthy benefits of Omega 3.

Conclusion

Understanding the details of Omega 3 can help you add more of this nutrient into your diet and get the full benefits of this essential fatty acid. Knowing that it works together with 3 different components will help you make better choices when shopping and preparing meals. When you get the right combination down you will be well on your way to better health!

Reducing Inflammation With Omega 3

Using Omega 3 to Reduce Inflammation

Inflammation occurs when our body gives off chemicals that respond to injury. Inflammation is also experienced by those who have heart disease and auto-immune diseases. When inflammation is chronic, it is our body having an over-reaction to something and attacking itself for no apparent reason. Many people need to turn to powerful anti-inflammatory medications or steroids to halt the process. Researchers are now finding a way of reducing inflammation with Omega 3.

Studies of Omega 3 and its role in inflammation, show that it has capabilities to reduce that inflammation. Since Omega 3 has a role in neuro-transmissions, it tells the body to release chemicals that stop inflammation and other chemicals that keep inflammation from coming back.

People who have enough Omega 3 in their system show signs of these anti-inflammatory chemicals.

Studies are ongoing and haven’t quite found the answer why, but researchers found that when they gave study subjects higher dosages of Omega 3, an extra chemical known as resolvin helped reduce inflammation and helped blood vessels heal after open heart surgery.

In auto-immune disorders, the body attacks itself instead of an illness or injury attacking it. This causes high levels of inflammation anywhere in the body. In a separate study of people with auto-immune disease, subjects were tested for Omega 3. The people who had enough Omega 3 in their system produced a powerful chemical known as polyunsaturated fatty acids or PUFA. This chemical blocked auto-immune responses by the body.

Omega 3 Requirements for Inflammation

The key to using Omega 3 to help reduce inflammation in the body is to eat a healthy diet with enough Omega 3 foods. Omega 3 foods include; fish, grass fed animal protein, flax seed and flax oil, soybeans, walnuts, and winter squash.

One healthy diet to follow is the Mediterranean diet that is full of nuts, olive oil, fish, and other high Omega 3 foods.

Another good diet to follow is a Japanese type diet. This includes large amounts of healthy fish. You can also take an Omega 3 supplement from 1,000mg to 3,000mg daily.

Omega 3 has been found most effective for inflammation at right around 3,000mg daily. This is the upper recommended limit, so it is important to consult a physician before taking Omega 3 for inflammation. It can have side-effects and a drug interaction with blood thinning medications. You can eat 2 to 3 servings of fish weekly and each serving is about 1.5 grams of Omega 3.

After cardiac surgery, doctors may prescribe up to 4,000mg of Omega 3 to promote healing and reduce inflammation around the heart. This must be monitored by a physician, especially if you are on a blood thinner. For those who do not have health conditions, there are usually no side-effects. Any reported side-effects only involve the digestive system and are alleviated if taken with food.

Some Omega 3 sources may cause allergic reactions, so use caution in choosing a source.

Some fish oil supplements can cause an allergic reaction in those allergic to fish and shellfish. Tree nut allergies cause an allergic reaction to sources made from walnuts. There are many sources so make sure to find the right one for you.

Conclusion

Studies show promising results in reducing inflammation with Omega 3 intake. Omega 3 causes the body to produce chemicals that tell the body to “turn off” the inflammatory process. This reduces the need for powerful anti-inflammatory medications and assists the body with healing. This has already been shown to be helpful in recovering from cardiac surgery. The best way for Omega 3 to help with inflammation is to make sure you are eating enough Omega 3 foods in your diet. You can also add an Omega 3 supplement to your daily routine safely with very few side-effects. Always speak with your physician about adding Omega 3 supplements and stay within the recommended guidelines. You may be able to say goodbye to chronic inflammation and benefit your body in many ways!

The Importance Of Omega 3 And Women’s Health

Omega 3 and Women’s Health

Women lead busy lives today, many with careers outside the home. Even if you are a homemaker, there is often too much going on to cook and eat healthy nutritious meals. The trend in diet has turned to processed and fast foods, and this has caused women’s health to suffer. There are little or no foods containing Omega 3 fatty acids, and we need to understand the importance of Omega 3 and women’s health issues today. Omega 3 is an essential nutrient that helps reduce the risk of heart disease, inflammatory conditions, memory decline, and depression. Omega 3 plays a large role in reducing depression and anxiety in women, yet we are not eating adequate amounts.

Diets have largely turned to mostly processed foods and carbohydrates. This in turn robs the nervous system and brain of needed nutrients to function properly. In addition, too many carbohydrates and the wrong kind of fats can cause us to gain weight. Omega 3 fatty acids is an important nutrient, and increasing the amounts eaten can reverse some health conditions or reduce their symptoms.

Omega 3 fatty acids are found in foods like: cold water wild caught fish, flax and flax products, canola oil, walnuts, and fish oil supplements. Food companies are catching on to the importance of this nutrient and including it in foods such as; orange juice, margarine, yogurt, granola cereals, and breads. With the addition of Omega 3 to these foods, it is easier for women to get what they need.

There is another fatty acid lurking out there, and we are eating far too much of it. Omega 6 is a by-product of grain fed animals and corn. Omega 6 needs to be eaten in lesser amounts than Omega 3 to get the right absorption. At this time, we are eating about 30 parts Omega 6 and 1 part Omega 3. This needs to be reversed. We should be eating 3 parts Omega 3 and 1 part Omega 6 in order to get the proper balance of the two.

Omega 3 Benefits for Women

Omega 3 benefits women’s health and condition by working directly on the cells, nervous system transmissions, and helping the body produce inflammation reducing chemicals. The health conditions Omega 3 benefits are:

Inflammation

Increase in Metabolism

Boosts Memory

Reduction of PMS and Menopause Symptoms

Lower Risk of Female Reproductive Cancer

Increased Fertility With PCOS (Polycystic Ovarian Syndrome)

Lower Rates of Depression/Anxiety

Increased Focus and Attention; reduction of ADHD
(Attention Deficit Hyperactivity Disorder)

Improved Heart Health, Lower Blood Pressure,
Reduced Blood Clots

Improved Fetal Brain Development During Pregnancy

As you can see, the health benefits from adequate Omega 3 from women are numerous. Getting adequate amounts in the diet or through supplementation improves total body health and reduces the risks of a number of women’s health conditions.

Omega 3 Dosage for Women

Research shows when a certain culture eats large amounts of fish, the evidence of certain diseases are lower. Cultures like: the Japanese, Mediterranean countries, and Eskimos in Alaska eat large amounts of fish. The rate of heart disease, high blood pressure, blood clotting disorders and memory disorders, is much lower in those areas. The American diet is very low in fish, and there are many prevalent health conditions related to low Omega 3.

It is recommended to eat at least 2 servings of wild caught cold water fish every week. Fish should be wild caught with the lowest mercury levels possible. Mercury prevents our body from absorbing Omega 3 properly. Eating too much Omega 6 also reduces the proper absorption of Omega 3. If your diet isn’t quite balanced enough, supplements are a good way to get enough Omega 3. If you choose to use an Omega 3 supplement, The American Heart Association recommends taking 1,000mg to 3,000 mg a day. There are some people that must take more than 3,000 mg of Omega 3 daily. Take such an amount only under the advice of a physician.

There may be mild side-effects from the recommended dosage. These include upset stomach and diarrhea but can be reduced by eating along with the supplement. Major side-effects include low blood pressure and risk of bleeding, but these only occur at higher doses, or if you are on blood thinning medications. This is why it is important to check with your doctor before using Omega 3.

Conclusion

Every woman should know the importance of Omega 3 and women’s health. Awareness of Omega 3 and how to get more in our diets reduces many health conditions that affect women today. Omega 3 reduces the risk of heart disease, mental disorders, and keeps our memory sharp. If you get enough of this every day, you’re doing a great thing for your health!

Omega 3 Fatty Acids Overview

An Overview of Omega 3

This Omega 3 fatty acids overview will provide you with all of the necessary information to be up-to-date and informed about Omega 3 supplementation. Research has shown that Omega 3 fatty acids are an essential part of our diet and important for a healthy body.

Omega 3 fatty acids perform many functions in our body. They help our brain develop healthy cells, improve memory, and maintain our cognitive functions. Omega 3 also improves the health of our cardiovascular system, reduces inflammation, and helps us build new cells. The downside is our body cannot make Omega 3 on its own, and we need to get it from the food we eat. Adding to the issue is that our diets today are seriously lacking in Omega 3 foods. We can turn this around and start eating more foods that are high in Omega 3 fatty acids. If you are not getting enough Omega 3, your body will tell you. You may notice that you have more inflammation. Your memory and thinking may be slower. Emotions can become unbalanced leading to anxiety and/or depression. Your blood pressure may be higher and you’ve already been told that you show signs of cardiac disease. Understanding the symptoms of Omega 3 deficiency helps you make changes quickly to avoid health issues.

Signs of Omega 3 Deficiency

If you are not getting enough Omega 3 fatty acids, you will notice signs in several different areas. Omega 3 is critical to the cardiac system, the immune system and the brain. Here are some of the effects of low levels:

The Brain

Memory Loss
Low Cognitive Function
Depression/Anxiety

The Cardiac System

High Blood Pressure
Blood Clots
High Cholesterol

The Immune System

Joint Pain
Inflammation

If you have any signs in any of these areas, reevaluate your intake of Omega 3 fatty acids!

Omega 3 as a Treatment

Omega 3 can help many major health conditions and doctors are using it more often to compliment other treatments. The health conditions that benefit from added Omega 3 are:

Alzheimer’s
Dementia
Heart Disease
Cancer
Autoimmune Disorders
Eye Disease
Depression/Anxiety
Diabetes
High Blood Pressure
High Cholesterol
Arthritis/Inflammation/Joint Pain
Asthma

While Omega 3 is not a cure for diseases, it may help to control symptoms. For instance, Omega 3 helps thin blood so doctors may use it to prevent blood clots after heart surgery. For this reason, taking Omega 3 in high amounts with any major health condition must be monitored by a doctor.

Food Sources of Omega 3

Omega 3 fatty acids are found in a variety of foods from both meat and vegetarian sources including; flax, salmon, walnuts, cauliflower, winter squash, tofu, soybeans, and sardines. It is recommended that you try to eat Omega 3 foods at least twice a week. If you eat a Japanese or Mediterranean style diet, you are probably getting enough Omega 3.

Once Omega 3 enters the body, it needs to be converted to EPA or DHA. The fish sources are easier for your body to convert to the usable forms, while vegetarian sources are a little harder for your body to convert.

Another issue is that we eat too much Omega 6 fatty acids. While these are a necessary part of the diet, we need to be eating more Omega 3 than Omega 6 or a 3:1 ratio. Eating too much Omega 6, causes inflammation. Try and eat a good balance of Omega 3 to Omega 6, and if increasing your dietary intake is not possible, use an Omega 3 supplement.

Omega 3 Supplements

Omega 3 supplements are available even if you are unable to tolerate fish or vegetarian sources in your diet. You can obtain a good Omega 3 supplement over-the-counter online and in drug stores. There are vegetarian and fish oil based supplements out there depending on your preference. Vegetarian sources usually come from flax. Fish sources from fish oils should be of a variety low in mercury. Always check your sources carefully to make sure purity and strict standards are used in manufacturing Omega 3 supplements.

Conclusion

In looking at the Omega 3 fatty acids overview, you can see the many health benefits of this essential nutrient. Getting enough Omega 3 in the diet is always best, but supplements are available when that is not possible. Always check with your doctor before starting Omega 3 supplements, especially if you have a health condition.