If you ask personal group of food they should avoid, most will probably respond "fats". While it is true that in large quantities some types of fat are bad for your health (not mentioning your waist), there are some that we simply can not live without.
Among them are the omega- 3 fatty acids, found in foods, including nuts, some fruits and vegetables, and cold fish such as herring, mackerel, sturgeon and anchovies.
"Not only plays a vital role in the health of the membrane of each cell in our body, also helps to protect us from a series of important threats to health," says Laurie Tansman, MS, RD, CDN , Nutritionist on Mount Sinai Medical Center in New York.
The benefits of omega-3 include reducing the risk of heart disease and stroke, helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems as well as certain skin diseases. Some surveys even show that omega-3 can boost the immune system and help protect us from a series of diseases, including Alzheimer's disease.
Bcaa For Fat Loss - Good Fats/Bad Fats: Health Benefits of Omega-3 Fats
Only as the omega-3 do so many "miracles" health in people? One way, experts say, is encouraging the production of bodily chemicals that help control inflammation - in joints, bloodstream and tissues.
But even as important as your ability to reduce the negative impact of another essential type of fatty acid known as omega-6s. Found in foods such as eggs, birds, cereals, vegetable oils, baked goods and margarine, omega-6s are also considered essential. They support skin health, lower cholesterol and help make our blood "sticky" to be able to coagulate. But when omega-6 are not balanced with sufficient amounts of omega-3, they can follow problems.
"When the blood is very" sticky ", it promotes the formation of clots, and this can increase the risk of heart attack and stroke," says the nutritionist canvas Sandon, Rd, a spokesman American Dietetic Association. But once you add omega-3s to the mix, the risk of heart problems decreases, it tells WebMD. The most recent research shows that the most promising health effects of essential fatty acids are achieved through an adequate balance between omega-3 and omega-6s. The proportion to shoot, experts say, are approximately 4 pieces omega-3s to 1 part omega-6s.
Most of us say, come dangerously short.
Medical Center in Dallas. By writing your omega-6s intake can help, get more omega-3s of food is an even better way to go.
omega-3 fatty acids are not a single nutrient, but a collection of various, including eicosapentenic acid (EPA) and docosaxanic acid (DHA) . Both are found in greater abundance in cold fish - and that, experts say, it is one of the reasons with so many of us are disabled.
In recent years, the management of food and drugs and other groups issued warnings on mercury and other harmful chemicals found in fish. This has led many people to stop eating fish - a big mistake, says Tansman.
"People led all the advisory FDA out of context, including who is, which is mainly pregnant women and small children," she says. In addition, Tansman says, even if you obey FDA warnings in the most rigorous sense, the last consultant says that up to 12 ounces of a variety of fish every week is safe for everyone.
"The recommendation [for omega-3s] is two fish portions per week," says Tansman. "A 3 to 4 ounces per portion, this is well below the safe FDA limit of 12 ounces per week."
According to American Heart Association, those seeking to protect their hearts should eat a variety of greasy fish types (such as salmon, tuna and caverel) at least twice a week. Those with heart disease should get 1 omega-3 gram (containing both EPA and DHA) per day, preferably fatty fish.
But even if you do not like fish (or choose not to eat), you can still get what you need from dietary sources. Webmd Weight Loss Clinic "Medical of Revenue" Elaine Magee, MPH, Rd, says a response is in rich plants in omega-3 - particularly flaxed.
"It is safe to say that this is the most powerful plant source of omega-3," says Magee, author of the linen cookbook. While the flaxseed does not contain EPA or DHA, MAGEE says, it is a rich source of another omega-3 known as alpha-linolenic acid (ALA), which the body can use to make EPA and DHA.
flaxseed is available at healthy food stores and many supermarkets, sold as whole seeds, ground seeds or oil. Although linseed oil contains wing, Magee says the floor flaxed is a much better choice because it also contains 3 grams of fiber by spoons as well as healthy phytoestrogens. Other sources of omega-3s include canola oil, broccoli, cantaloupe, beans, spinach, grape leaves, chinese cabbage, cauliflower and walnuts.
"About an ounce - or a handful - of the nuts has about 2.5 grams of omega-3," says Sandon. "This is equal to about 3.5 ounces of salmon."
In addition to getting more omega-3, you can also help your heart, replacing some omega-6s of cooking oils with a third fatty acid known as omega-9 (oléic acid). This is a monounsaturated fat found mainly in olive oil.
Although it is not considered "essential" (the body can make some omega-9), replacing it for the oils rich in omega-6s, you can help restore balance between omega-3 and omega -6s, in addition to gaining some additional health benefits.
"Factors found in olive oil can also help boost good cholesterol, which can also help your heart," says Magee.
If you are thinking that maybe the easiest and low way below to get omega-3 is with fish oil capsules, not so fast. Many nutritionists say it's a bad idea.
"There is something about whole food that when entering the body, is more than 90% absorbed, while [with] a supplement you absorbs only about 50%," says Sandon.
In addition, says Sandon, because different food components work together, they can offer a more complete and balanced source of nutrients.
"It can be something more than just the omega-3s in fish this makes it so healthy," says Sandon. "It can be the amino acids that provide benefits that we will not see only in fish oil supplements."
and if you are thinking that fish oil capsules will help you avoid the risks of fish contamination, think again. As supplements are not regulated in U.S., says Sandon, some may contain concentrated amounts of the same toxins found in fresh fish. And because the oil is so concentrated, supplements can also produce an unpleasant body odor.
More important, experts say, there is a danger of overdosage in fish oil supplements, particularly if you take more than the recommended amount. This can increase the risk of bleeding or bruises. This probably will not happen when you receive your food intake.
Single fish oil supplements can really help is if you need to reduce your triglyceride levels, a dangerous fat in the blood linked to heart disease. The American Heart Association recommends that people with extremely high triglycerides gain 2 to 4 omega-3 daily (containing EPA and DHA) in capsules - but only in consultation with their doctors.
"The key here is never taking these supplements without your doctor's consent," says Magee. "This is not something you want to fool yourself."
When adding fish to your diet is an important way to ensure that you get enough Omega-3s, Magee offers these two recipes To help get you started using Flaxed as well.
Each part offers 1 gram, a day of supply, omega-3 fatty acids. Keep in mind that you do not need to get a daily omega-3 offer as long as you keep a weekly intake of 6 grams for 8 grams, your body will have what you need.
Linen cookbook by Elaine Magee, MPH, RD (Marlowe Income: 2 Smoothies.
