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Omega 3’s- The Good Fat

At purely elizabeth, we are big fans of omega 3’s. Afterall, we add them in all of our products for an extra boost of nutrition. So what are omega 3’s and why are they so crucial to our health?

Omega 3 fatty acids are an essential fat that help with the function of our cells, brain, immune system and overall health.  They are absolutely critical for optimal bodily function.  The problem is that most Americans do not get enough of the beneficial omega 3’s in their diet. A major factor in having “enough” omega 3 is really trying to strike a balance between omega 3 and omega 6 fatty acids. An ideal ratio would be 1:1, but most American diet’s current contain a 1:4 ratio or higher. Omega 6 acids do the exact opposite of Omega 3’s; they promote blood clotting, constriction and inflammation.

Sources of Omega 3 fatty acids arecold water fish, grass- fed animal foods, walnuts, pumpkin seeds, chia seeds, flax seeds, hemp seeds, flaxseed oil, olive oil and other nuts and seeds
Sources of Omega 6 fatty acids arepolyunsaturated vegetable oil (such as canola, soy and safflower oil) and meats raised on grains devoid of omega-3.

Here are 7 ways that omega 3’s help the body and your overall health:

1. Fight inflammation in the body
2. Regulate hormones
3. Lower rates of depression
4. Improve behavior in kids
5. Help treat chronic illness
6. Increase your metabolism
7. Improve blood sugar control

My recommendation:
Begin to reduce sources of omega 6 and add in sources of omega 3 to your diet each day. While it is possible to get in enough omega 3’s daily from the foods listed above, research on omega 3s is so compelling that I suggest to take a supplement each day. 

Look for a supplement with equal levels of EPA and DHA (these are the most usable forms of Omega 3s). Also be sure that the supplement has been tested for purity and is guaranteed to be free of mercury and other heavy metals. I use a brand called Nordic Naturals, which can be found at Whole Foods.

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