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Foods High In Omega 3 Fatty Acids - Eat Them Regularly To Lower The Risk Of Some Chronic Diseases

Foods high in Omega 3 fatty acids should be regularly included in the diet. The health benefits found in foods high in omega 3 fatty acids have been well documented. Our bodies cannot make them, so they need to be consumed in the diet. Without a good supply of them many important systems in the body would deteriorate

These important omega 3 fatty acids, alpha-linoleic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). are extremely vital for good health. They reduce inflammation in the heart, joints, and tissues. It is a known fact that inflammation is involved in many diseases including heart disease, breast cancer and arthritis. These nutrients have also been shown to enhance the immune system.

There is another essential fatty acid that is critical to health. It is called omega 6. However, this fat needs to be balanced by an adequate amount of omega 3.. The trouble occurs when the ratio of omega 6 becomes so much greater than omega 3. When that happens the blood can become very thick. Blood that is too thick can produce clot, and that can lead to strokes or a heart attack.The best ratio of omega 3 to omega 6 is 4:1. However, research has shown that most people do not get that amount.

To maintain a good fat ratio in the body, certain foods need to be consumed on a daily basis. Historically humans were able to get sufficient omega 3 by hunting and gathering. However,with the availability of processed foods loaded with added oils, this fat has become outnumbered by the omega 6. In order to put the good fat, bad fat back in proper ratio, the diet must include more of the following foods:

  • Fish - wild salmon, sardines, tuna, cod, krill and mackerel (Best )
  • Seeds, Nuts and Beans - flax seeds, walnuts, kidney beans (Better)
  • Fruits and vegetables - spinach, mangoes, papayas, blueberries (Good)

The best source of omega 3 is fatty fish because it contain both DHA and EPA. Wild salmon has an excellent ratio of omega 3 to omega 6. Farm raised salmon should not be not considered in the same light. Those salmon do not have the ratio of omega 3 fats found in the wild salmon The type of fat found in farmed salmon is dependent on the type of food it gets fed.

For those who do not like fish ground flax makes a great choice. Although it does not contain DHA or EPA, it contains an adequate amount of alpha linoleic acid (ALA). The body is able to use this ALA to make EPA and DHA. Walnuts are also an excellent choice for non fish eaters, because 1 ounce of walnuts contain the same amount of omega -3 as 3 ounces of salmon.


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