Omega 3 and 6 was discovered in the 1920’s as an essential fatty acids needed for health and well being. Our diets at the time consisted of generally equal amounts of these acids. Since then, our consumption of Omega3s has decreased over the years as our diets changed to more processed foodstuffs. The fats contained in these types of foods commonly have more Omega 6 in them. When, eaten in excess, without sufficient amounts of Omega3s may promote inflammation related conditions.
Studies have shown that Omega 3s moderate inflammation in the body and greater intakes can be linked to lower rates of Metabolic, brain and vascular issues. It has also been shown to provide eye, skin and arthritis benefits.
One of the most common foods that contain high levels of Omega3s is Salmon. The American Heart Association recommends that we eat fatty fish such as Salmon at least twice a week. The Omega 3s from fish and eggs are known as the Long – Chain Marine Omega 3s. This food group and fish oils are far more potent.
Another group of foods that have Omega 3s is called the Short – Chain or Green group. These foodstuffs include leafy green vegetables, Flaxseed and Walnuts. These are excellent choices to consume on a daily basis.
Decreasing the amounts of Omega 6s in your diet is also recommended to try to balance the two Omegas. Some examples are everyday vegetable oil such as safflower, corn and canola. Restaurant and packaged foods containing these oils, and Farm raised fish.
Supplementation of Omega3s should be discussed and reviewed with your Healthcare provider. At this time, there is no US Recommended Daily Allowance although the International Society for the study of Fatty Acids and Lipids recommend daily amounts from 260 mg to 660 mg. New studies on this important topic are published regularly so stay tuned for your best health!
