Omega-3-6-9 Complete... Go Fish!
Fish and Omega-3 Fatty Acids
Fish is full of protein and lower in saturated fat than fatty meat products. Fish is also a wonderful source of omega-3 fatty acids. Omega-3 unsaturated fatty acids benefit your heart by decreasing risk of arrhythmias, or abnormal heartbeats. Omega-3 fatty acids also decrease your triglyceride levels, slow the growth of atherosclerotic plaque, and can slightly lower your blood pressure.
The American Heart Association recommends eating fatty fish at least twice a week. A typical serving is 3 ½ ounces. Saltwater fish such as mackerel, herring, sardines and albacore tuna tend to have higher levels of omega-3 fatty acids than most freshwater fish. Salmon and some varieties of freshwater trout have relatively high levels of omega-3 fatty acids. Tilapia and catfish are not as heart healthy because they contain higher levels of unhealthy fatty acids.
Is there a catch to eating fish?
Some fish may contain high levels of mercury, dioxins, PCBs (polychlorinated biphenyls), and many other environmental contaminants. Levels of these harmful substances are generally greatest in older, larger, predatory fish and marine mammals.
The benefits and risks of eating fish vary depending on a person’s stage of life.
The U.S. Food and Drug Administration advises that children and pregnant women should avoid eating fish that may have the highest level of mercury, including shark, swordfish, king mackerel or tilefish. It is recommended they eat up to 12 ounces weekly of fish and as well as shellfish that are lower in mercury, such as canned light tuna, salmon, or pollock.
For men over 50 and postmenopausal women, the benefits of eating fish far outweigh any potential risks when the portions of fish are within the recommendations established by the FDA. Enjoying a variety of fish will help you to minimize any potentially adverse effects due to environmental contaminants.
Other dietary sources of omega-3 fatty acids include fish oil and certain plant/nut oils. Fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), while some nuts (English walnuts) and vegetable oils (canola, soybean, flaxseed/linseed, olive) contain alpha-linolenic acid (ALA).
Optimally, you would get your omega-3 fatty acids through your food. Those at risk of coronary artery disease may not get sufficient omega-3 in their diet alone. They may wish discuss with their doctor the option of adding Omega supplements. For those with elevated triglycerides, even larger doses may be beneficial.
Omega-6 is a fatty acid that is important to your body's wellbeing. It helps with the generation of skin and hair, regulates your metabolism and assists with reproductive health. Because you do not manufactured it in your body, you must get it from foods. People get their omega 6 in their daily diet or by taking nutritional supplements such as evening primrose oil. Omega 6 also helps to promote strong and healthy bones. When your body is omega 6 deficient, it can result in bone loss and weakening of the bones known as osteoporosis.
Omega-6 in the form of linoleic acid is found in
· corn oil
· safflower oil
· soybean oil
· sunflower oil
· cottonseed oil
The fatty acid omega-9, or oleic acid, is a monounsaturated fat. It is not one of the essential fatty acids. Our bodies have the ability to produce small amounts of omega-9. However, this may only occur if the essential fatty acids omega-3 and omega-6 are present. Although omega-9 is crucial to your body’s health, it plays a much smaller role than the essential fatty acids omega-3 and omega-6. Mostly, omega-9 has an affect on the lowering of cholesterol levels and promotes healthy inflammation responses within the body.
One way to keep your Omegas in balance is to take one supplement a day. We recommend our Omega 3-6-9 Complete™ (click here to view) . This is a comprehensive blend of Fish Oil, Borage Oil, and Organic Flax Seed Oil. This combination provides a unique balance of Omega-3 and Omega 6, plus Omega-9 and Vitamin E.