Omega 3s - What are They? How Do I Get Me Some?

Omega 3, EFA...we've been hearing those words for a while now, but most clients I speak with don't know entirely what they are. They know they're good for us but not sure why, or what they do in our bodies. It seems everyone is "enriching" their products with these EFAs to encourage us to buy more because they're good for us. But why? What are they, why are they important, and of course...once you know how good they are for you, you'll be asking...where can I get me some of that awesomeness?!

Omega 3 and Omega 6 fatty acids are polyunsaturated fatty acids that are considered "essential" fatty acids, or EFAs. Essential, because the human body needs them, but it cannot make them on its own. That's right...you've got to get your EFAs from your food. When you hear people talking about those healthy fats, Omega 3s & 6s are what they are referring to. In a typical North American diet there is enough Omega 6 consumed, but the Omega 3s are often neglected. As Omega 3s are the neglected of these fats, I'm going to focus on them today.

Omega 3 fatty acids are vital in normal growth and development in the body, healthy heart and brain functioning, and are needed in all cell membranes in the human body. ALL cells! We have like, at least hundred trillion of these puppies in our bodies! For reals! Omega 3s also play an important role in normal function of the eyes, nervous system, kidney, liver...in fact, all systems. There have been several studies about these sexy fatty acids, and they've been shown to provide excellent benefits for heart health including lowering blood pressure, reducing the risks of heart attack and stroke, and protection against heartbeat abnormalities (arrhythmia). Other studies have shown them to be helpful with controlling lupus, eczema, rheumatoid arthritis, and may play protective roles in cancer. You can read a little more about Omega 3s here
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.html

So - we know we need them and we should love them... now where do we find them?

Food. REAL food, of course - because that's what I know is good for us. None of that "enriched" nonsense at the store that is pretending to be food. For example, chemical infested butter-esque spreads and margarine that now have Omega 3s is CRAP. Don't be fooled by clever marketing campaigns that target you because now you know what Omega 3s are and that they're good for you. Food industries will stop at nothing to get you to consume their products. You can find Omega 3s in food - real food, like I always talk about. Here are some fantastic sources of Omega 3s from real foods.

Fish
As much as this little vegetarian can't stand fish and thinking of them actually makes me cringe (blaaaah!!) I've got to say...they are really good for you. Salmon, sardines, swordfish, mackerel are some of the cold water varieties that are great sources of Omega 3. Pay attention to where your fish comes from when you buy it at the supermarket, and of course, buy fresh as often as possible. I've got an interesting link here from a recent story on the CBC, and what they found when they investigated the fish they were buying. Just things to pay attention to make you an informed consumer- the link is on the Mindful Eating page on Facebook too.
http://www.cbc.ca/marketplace/2010/somethings_fishy/main.html

Oils, Nuts & Seeds
For someone like me, these next three sources are the way to go :-) Since my love for the scaly stinkers is strictly limited to watching them swim (I know they don't stink if they're fresh...I just have gross memories of being tricked into eating them as a kid...blech!), I get Omega 3s from oils, nuts and seeds. Flax seed & flax seed oil, hemp seeds & hemp seed oil, walnuts, Brazil nuts, soy nuts, olive oil, pumpkin seeds.

Beans & Greens
Kidney beans, navy beans, soybeans (and soybean oil), winter & summer squash, broccoli, cauliflower, green beans, romaine lettuce, collard greens are good sources of Omega 3s. And even though strawberries and raspberries are not beans or greens - they too, are good sources of our friendly fatty acid. Oh, how I love raspberries.

Supplements
You can buy good quality fish oil supplements in capsules, and vegetarian Omega 3 oil supplements (typically flax based) if you choose. Capsules are easy enough to pop, and the vegetarian oil option can be added to salad dressings, shakes, stirfrys - whatever. Remember when going the route of supplements to do a little homework, and get something that is good quality. You get what you pay for with supplements. If you're interested in checking out your current supplements/vitamins, have a peek at this book next time you're in the bookstore. You might be surprised what you're taking!
http://www.comparativeguide.com/

So, next time you're out at the market and you're picking up some groceries, look for sources containing these very important fats. You can feel good about knowing there ARE good fats, and yes - every one of our bodies all need them!