1. What's In a Number
Omega 3, one of the essential fatty acids, has been widely talked about in the last decade because of the findings that fish eaters have healthier hearts. The omega 3s found in certain fish are now known to have heart benefits such as lowering cholesterol and triglyceride levels and even lowering blood pressure. But, the other omegas are important as well. Omega 6, also known as gamma linolenic acid (GLA), is the building block for hormones that maintain vascular, immune and nervous system health, and they also help your body regulate sleep and mood. Omega 9, while not one of the essential fatty acids, helps your body produce a healthy inflammation response.
2. Acid for the Brain
The omega 3 and 6 fatty acids are considered essential because they are not and cannot be made by your body. You must ingest these fats in your diet to get the health benefits for some of your body's systems, especially your nervous system, to work properly. We know that your brain is mostly made of fat and for the brain and nervous system to work properly it needs several things. First, it needs the correct balance of minerals, such as magnesium and potassium, and it also needs the building blocks of the brain and neurons. Omega 6 helps the release and uptake of neurotransmitters, which are the chemical messengers to the nervous system.
3. Get Them Where You Can
Although some doctors will tell you to get most of your nutritional needs through diet, you may want to supplement, especially if your diet is not full of fruits, vegetables, fish and other lean meats, nuts and some whole grains, such as rice. You may want to use an essential fatty acid (EFA) supplement that combines all the omegas, 3, 6 and 9, to make sure your getting what your body needs, especially if your diet is lacking. But know this: it is always better to get the real thing. Ingesting a fish oil capsule instead of fish or a vitamin pill instead of vegetables robs your body of some of the great phytonutrients contained in the foods.
4. The Facts About Flax
Although omega 3s are found in many sources, some have been shown to have greater benefit than others. In a report by the American Heart Association (AHA), the connection between eating fatty fish, such as salmon, and the heart health benefits are much stronger than ingesting your omega 3s from sources like flaxseed. The reasons behind this are unclear, but fatty fish has two kinds of fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and flax, canola and other vegetarian sources of omega 3s have alpha-linolenic acid (LNA). This acid converts to omega 3s in the body, which might be the hitch.
5. Who Needs What
If you don't have heart disease, the AHA recommends eating fatty fish twice a week or more. People with documented heart disease should consider taking a supplement to get about one gram of DHA and EPA although they say getting it from fatty fish is a better source. If you have high triglycerides, they recommend two to four grams of DHA and EPA per day. Be sure to talk to your doctor before supplementing your diet with fatty acids, as too much can cause bleeding problems.
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