The Three Omegas
Omega essential polyunsaturated fatty acids are vital for good health. However, since the body doesn’t produce them, they must be obtained through food or supplements.
Omega-3 fatty acids play a crucial role in cognitive and behavioural function. They also help lower cholesterol, triglycerides and blood pressure while boosting HDL (good) cholesterol, reducing the risk of heart disease. Good sources of omega-3s are fatty fi sh (e.g., salmon, sardines and mackerel) and plant and nut oils, including fl axseed, pumpkin seed and walnut.
Omega-6 fatty acids stimulate skin and hair growth, assist in regulating metabolism and contribute to bone and reproductive health. The best dietary sources of omega-6s are oils that contain linoleic acid and gamma-linolenic acid, such as evening-primrose and black-currant oils. Spirulina (blue-green algae) is another good source.
Omega 9 is not an essential fatty acid – the body can make it in small amounts, provided that omegas 3 and 6 are present. Omega-9s (found in olive oil as well as avocados, almonds, sesame oil, cashews, peanuts and macadamia nuts) lower cholesterol and boost the immune system.
Eating a diet that’s low in red meat and high in fi sh, olive oil, whole grains, fruits and vegetables (e.g., Mediterranean Diet) ensures a good balance of all three omegas.
NOTE: Those with seizure disorders should consult a doctor before taking omega-6 supplements as there have been reports of these bringing on seizures.
Information in the newsletter is intended as a general guide in health and wellness.
Readers are advised to consult with their physician for specific medical concerns.
Use of the Wellness Matters website is governed by its Terms & Conditions.
No portion of the publication may be reproduced in any form without prior written consent from the publisher.
© Canada Wide Media Ltd. 1996-2008. All rights reserved. Site design by PlanetFish Design
