You can't pick up a magazine or newspaper these days without seeing an article on the importance of including omega-3 fatty acids in your diet. The health segments on your morning TV shows, including The Doctors and Doctor Oz have also talked about those funny-named acids, and the talk continues. So what are the omega-3 fatty acids and why do you need to include them in your diet?
Omega-3s are composed of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). A fat loss overview can help you establish a clear summarize of what you need to focus on to complete your fat reduction objective if you're a novice; or serve as a reminder for the ones who are at an intermediate or more advance step of their weight-loss plan. Following are seven steps that can serve as tips for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss programs have misled people into considering that it is the same, but most diets and weight loss programs only work by producing a person's body to lose more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. According to Dr. William Harris, a research professor at the Sanford School of Medicine in South Dakota, and an established authority on omega-3 fats, he "can't think of a nutrient that is more important for heart disease prevention than omega-3s." (In full disclosure, Dr Harris is also a consultant to several companies that sell omega-3 pills.) Dr Harris has his Ph.D. in nutrition from the University of Minnesota. Despite his outside consulting, it is reassuring to know that many studies have been done on more than 220,000 people for an average of 12 years. As the Nutrition Action Healthletter (Oct 2007) reported, in most studies, people who were eating more fish were less likely to die of a heart attack than those who ate less fish. That is still holding true today. (More below the ad.)
WHAT DO OMEGA-3 FATTY ACIDS DO FOR OUR HEALTH?
1. Reduce your triglycerides: We do know that taking them can reduce your triglycerides (check your last blood work report to see how high yours were). (This weight watcher can attest to that, with a dramatic drop in the triglycerides in just a few months.) A high level of triglycerides is associated with heart disease.
2. Aging: Without getting into the technical language here, there are studies showing that taking these fatty acids can help slow the aging process. For more detailed information on this, please click here.
3. Macular Degeneration: When the macula in the eye starts withering, you lose your ability to see fine details and recognize faces. It is as if you have a small black circle covering the middle portion of your eye, and you can only see around the edges. You may have seen older people walking in a sideways manner--a giveaway. Macular degeneration is the leading cause of blindness in Americans over age 65. Over the years, various studies have shown than a diet rich in antioxidants could slow the progress of macular degeneration. Further, when you factor in people who are eating fish at least twice a week, there was nearly a 50 percent reduction in the risk of advanced macular degeneration. The evidence is there, but most doctors have not yet concluded anything further without more trials. You can read more about the progress of the trials at NIH study.
4. What do you do if you are a vegetarian or vegan? If you do not eat fish--the key food where you find the beneficial fatty acids--then you will need to look for foods or supplements with DHA from algal oil.
Salmon, whether farmed or wild, has the highest concentration of DHA and EPA, more than 3000 mg in a serving of six ounces. Canned tuna has 240-300 mg. An egg has 20 mg. Soy milk has 30 mg. The recommended dosage is 500 mg. The American Heart Association recommends 1000 mg/day if you have heart disease. The medical community cautions against taking more than 3000 mg a day, as DHA plus EPA may cause bleeding.
As always, consult with your doctor on any supplements you plan to take, as they could interfere with prescription drugs you may be taking.
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