Healthy Fats: Omega-3 Fatty Acids
Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body cannot make them, you must obtain them through food. Omega-3 fatty acids are also known as polyunsaturated fatty acids. Omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease and arthritis.
Excellent food sources of Omega-3 fatty acids include:
- Salmon, flax seeds and walnuts.
- Avocados, olives, butter.
- Olive oil, coconut oil, walnut oil.
- Very good seafood sources of healthy fats include scallops, halibut, shrimp, cod, tuna,
- Very good vegetable sources of healthy fats include cauliflower, cabbage, cloves, kale, mustard seeds, soybeans, tofu, collard greens, and brussel sprouts.
- What can high-omega-3 foods do for you?
- Reduce inflammation throughout your body
- Keep your blood from clotting excessively
- Maintain the fluidity of your cell membranes
- Lower the amount of lipids (fats such as cholesterol and triglycerides)
circulating in the bloodstream
- Decrease platelet aggregation, preventing excessive blood clotting
- Reduce the risk of becoming obese and improve the body's ability to
respond to insulin by stimulating the secretion of leptin, a hormone that
helps regulate food intake, body weight and metabolism, and is expressed
primarily by adipocytes (fat cells)
- Help prevent cancer cell growth
What symptoms indicate a need for more high-omega-3 foods?
- Cardiovascular Disease
- Type II Diabetes
- Dry, itchy skin
- Brittle hair and nails
- Brain fog, inability to concentrate
- Joint pain
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