Foods and Vegetables Containing Omega 3
According to independent studies conducted by the Omega-3 Research Institute, omega-3 fatty acids are key building blocks in the construction of a healthy mind and body. These studies link a deficiency of omega-3 fatty acids with neurodegenerative and brain developmental disorders such as depression, bipolar disorder, Alzheimer's, ADHD and schizophrenia. These results are hardly surprising, because your brain is comprised to a great degree of these valuable fats.
-
Benefits
-
In his workbook "Six Weeks to an Ultra-Mind," Dr. Mark Hyman states that omega-3 fats serve many key roles in the functioning of the human body. They help build cell membranes, because every cell in your body is formed from the fats that you eat. They can also help to cool inflammation and balance blood sugar. Dr. Hyman also states that these fatty acids can spur the development of an integral brain molecule---BDNF. This molecule has been linked with cell growth and increased cell connections.
Animal Foods
-
One of the best sources of omega-3 fats is wild-caught fish. The best choices are cold-water fish such as sardines, salmon, herring and halibut. Omega-3 eggs are another excellent choice. Beef from grass-fed cattle is also rich in these fatty acids. On his website, Mercola.com, health and wellness expert Dr. Joseph Mercola states that omega-3 content in beef fed on grass is 7 percent of total fat content; that figure drops to just 1 percent in cattle raised on grain.
-
Plant Foods
-
Fortunately, animal foods aren't the only sources of these precious fats. Flaxseed is rich in omega-3s; in his book "Rainbow Green Live-Food Cuisine," nutrition expert Dr. Gabriel Cousens states that golden flax seeds are more nutritious than the brown variety. In addition to omega 3s, these seeds are rich in lignans and both soluble and insoluble fiber. Lignans can serve to boost your immune system, and fiber helps clean your intestinal tract. Flax seeds may be ground in a spice mill or simply used as a topping for your favorite foods. Other omega-3-rich choices include olive oil and nuts such as almonds, pecans, macadamias and walnuts.
Identify Deficiency
-
As previously mentioned, omega-3 deficiency can result in birth-to-grave conditions such as schizophrenia, but for most of us, the signs indicating a lack of these fats are more subtle. Soft, cracked or brittle nails are one indicator. Tiny pimples on the back of the arms or on the trunk are another. Other signs that you may need to increase your intake include constipation, fibrocystic breasts, constant thirst, dandruff, aching joints, hard ear wax, poor mood, memory loss, difficulty paying attention, high blood pressure and dry, flaking skin.
Supplements
-
A fish-oil supplement may be used to help you boost your levels of omega-3 fats. Vegetarian supplements include flaxseed oil and golden algae.
-
