BY MARY ANN O’DELL, MS, RDN
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omegas There was a time not too long ago that people feared and avoided fat as much as possible. But research has shown that the right fats can be beneficial for human health. In fact, omega-3 and -6 fatty acids are essential fatty acids (EFAs). This means the body requires these fatty acids, but does not make them, so they have to be consumed in the diet. Omega-3 EPA and DHA are found in fatty fish like tuna, sardines, and salmon. Omega-3 ALA and omega-6 fatty acids are gained from flax, chia, and hemp seeds, as well as nuts and avocados. Fatty acids are the building blocks of fats that play important roles in the body, including promoting brain health and providing a source of energy. They are also the building blocks of all cell membranes. Here are just a few places EFAs function in the body:
Heart
Omega-3 fatty acids may help to dilate blood vessels, improving blood flow and reducing blood clotting. They also help to lower harmful LDL cholesterol levels,
Mind & Mood
EFAs have an impact on mental health. Insufficient consumption of EFAs may contribute to development of mental diseases, with studies suggesting supplementation with EPA may ease symptoms of depression. Omega 3s also have a role in slowing or preventing cognitive decline in aging adults. Omega 3s support proper blood flow in the brain, and research suggests they may have a positive effect on cognitive function.
Inflammation
Omega-3 fatty acids are commonly used to reduce inflammation and pain associated with exercise, arthritis, and other types of discomfort. Increased intake of omega-3 ALA has been found in research to decrease inflammatory markers in the blood of adults with COPD, suggesting roles beyond inflammation control in joints and muscles. ●
Nordic Naturals
Barlean’s
High intensity omega-3 fatty acid, clinically shown to support a healthy heart.*
High in ALA omega-3 fatty acids, plus omega-6 and -9 fatty acids.
Ultimate Omega
Supports optimal wellness and brain health.* Supplies 1280 mg total omega 3s.
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raise beneficial HDL cholesterol levels, and lower triglyceride levels, a type of fat in the blood.
Fresh Flax Oil
Mix into salad dressings, yogurt, oatmeal, or smoothies. Fresh, cold-pressed, organic flax seed oil.
APRIL 2022
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2/24/22 10:21 AM
