These days, there’s a lot of buzz about omega-3s for heart health and a whole lot more. But what are they? How much do you need? And where do you get them? Read on to learn more about these miraculous little molecules.
What Exactly Are Omega-3s?
Omega-3s are fatty acids -- that is, acids produced when fats are broken down. Fatty acids found in oils and other fats can be monounsaturated, polyunsaturated, or saturated and are organic, containing both carbon and hydrogen molecules. Fatty acids help move oxygen through your bloodstream to all parts of your body, strengthening cell membranes, organs and tissue; promoting healthy skin; and helping your arteries get rid of cholesterol build up.
Omega-3 fatty acids are considered "essential" because your body needs them to function but can’t create them. Unlike "bad" fats that can clog your arteries and raise your cholesterol, these "good" fats play a crucial role in reducing the risk of heart disease. They should be part of a healthy diet -- even if you’re watching your weight.
What Do All Those Abbreviations Mean?
ALA, DHA and EPA are abbreviations of the main types of omega-3s: alpha-linolenic acid, docosahexaenoic acid and eicosapentaenoic acid. EPA and DHA are abundant in seaweed and coldwater fish. ALA, a fatty acid found in walnuts, flaxseed and other plants, can be converted into DHA and EPA by your body.
The Big Benefits
Scientists first noticed a connection between omega-3 fatty acids and health back in the 1970’s when they compared people living in Scandinavia with Greenland Eskimos. The Eskimos had a reduced rate of heart disease and other conditions even though their diet was high in fat. Researchers hypothesized that the type of fat -- marine based -- might be a factor. Since then, study after study has confirmed that omega-3s have a potent, positive effect on heart disease:
Omega-3 vs. Omega-6
You may have seen grocery labels reading "High in Omega-6" and wondered if that was a good thing. Well, the answer is yes… and no! Found in foods such as eggs, poultry, cereal, and polyunsaturated soy, safflower, corn and other vegetable oils, omega-6 is also an essential nutrient. It supports healthy skin, helps lower cholesterol, and makes your blood "sticky" so it's able to clot. The problem comes when omega-6 isn't offset with enough omega-3. If this happens, your blood can become too sticky and form clots, increasing the risk of heart attack and stroke. Once you add omega-3 to the mix, the risk goes down.
Omega-6 also tends to promote inflammation instead of reducing it like omega-3. Fast food and processed items such as margarine, packaged crackers and cookies are high in omega-6. Importantly, your body uses the same enzymes to break down both types of acids. Since you have limited enzymes, consuming too much omega-6 keeps omega-3 on the sidelines in a type of biological "musical chairs".
Experts say the typical American diet today contains about 20 times more omega-6 than omega-3. They suggest aiming for a ratio of 4 parts omega-3 to one part omega-6. But while there’s no official daily recommendation for omega-3 consumption, scientists agree that most of us don't come close to getting enough.
Early humans ate plenty of foods high in omega-3 such as wild greens, seafood, and lean animals that grazed on grasses such as purslane. Today, the best food sources are fatty coldwater fish such as mackerel, herring, lake trout, salmon, anchovies and tuna. Omega-3s are also found in plant and nut oils -- especially flaxseed, canola oil, pumpkin seeds and walnuts -- although they’re not as potent as those found in fish. And while enhanced eggs and grass-fed beef and chicken contain omega-3, they also have a lot less than fish.
Improve Your Cholesterol
A Mediterranean style diet emphasizes omega-3 foods such as whole grains, fresh fruits and veggies, olive oil, fish and moderate amounts of wine. This helps promote heart health by raising levels of HDL, your "good" cholesterol. And in Asia, red yeast rice has been a dietary staple for centuries. Its use was first documented during the Tang Dynasty in China in 800 A.D. Today, Schiff® Red Yeast Rice helps promote overall health and wellness, deriving its rich red color naturally -- without the use of color-enhancing ingredients.
Get Hooked On Fish
Most studies on omega-3 have shown a positive benefit in participants who consumed 500 to 1,000 milligrams per day. As a result, the American Heart Association recommends that adults eat a variety of fish at least twice a week.
In addition to eating fish, reel in more omega-3s with Schiff® MegaRed® Omega-3 Krill Oil. It’s an optimal combination of DHA and EPA, critical antioxidants and phospholipids for fast absorption. MegaRed® contains oil from pure Antarctic krill, the superior source of omega-3. Just one small softgel per day supports heart health -- with no fishy smell or aftertaste.
Nuts and Veggies
Broccoli, spinach, grape leaves, Chinese cabbage, cauliflower and walnuts are good sources of omega-3, fiber and antioxidants. One ounce of walnuts -- about a handful -- provides about 2 ½ grams of omega-3, the equivalent of 3.5 ounces of salmon. Walnuts are also a good source of Vitamin E. Or try Schiff® Vitamin E Complex. This proprietary blend combines a family of related compounds that act as antioxidants and support cardiovascular and nervous system health.
O to Go!
Try this omega-rich recipe to start your day off right!
Good Morning Muffins
1 1/2 cups all-purpose unbleached flour
3/4 cup ground flax seed
3/4 cup oat bran
1 cup brown sugar
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon salt
2 teaspoons ground cinnamon
3/4 cup skim milk
2 eggs, beaten
1 teaspoon vanilla extract
2 tablespoons canola oil
2 cups shredded carrots
2 apples, peeled and shredded
1/2 cup raisins
1 cup chopped walnuts
1) Preheat oven to 350 degrees F
2) Grease muffin pan or line with paper muffin liners
3) In a large bowl, mix together flour, flax seed, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon
4) Add the milk, eggs, vanilla and oil; mix until just blended.
5) Stir in the carrots, apples, raisins and nuts.
6) Fill prepared muffin cups 2/3 full with batter.
7) Bake at 350 F for 15 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Yield 15 muffins (Adapted from AllRecipes.com)
Boosting your omega-3 intake is one way to help keep your heart healthy for years to come. For more ideas, continue exploring www.schiffvitamins.com.Want to learn more about the products in this article?MegaRed Omega-3 Krill OilRed Yeast RiceVitamin E Complex 400 IUDiscover special offers and other Schiff® products that may be right for you.
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