Omega 3 essential fatty acids (EFAs) are a type of polyunsaturated fat. Your body cannot produce them so they must be sourced from diet alone. They are also essential for good health and failure to consume enough can stop your body functioning properly. In this article I will be discussing omega 3 EFAs in more detail.
WHAT ARE THE BEST FOOD SOURCES?
As I already mentioned, your body cannot produce omega 3 EFAs. Eating the right foods is the only way to consume the required levels of this nutrient. But which foods are good sources? The list below contains some of the best:
- Cold water fish (including anchovies, herring and salmon).
- Eggs.
- Flaxseed oil.
- Meats (beef and lamb).
WHAT ARE THE HEALTH BENEFITS?
Omega 3 EFAs have numerous health benefits which include:
1) BRAIN HEALTH:- This type of EFA is used by your brain to produce cell membranes. It has also been linked with the prevention of Alzheimer's disease.
2) HEALTHY VISION:- Your body uses this type of EFA to build retinal tissue which keeps your vision strong and healthy.
3) IMPROVED ABSORPTION OF FAT SOLUBLE VITAMINS:- Your body absorbs fat soluble vitamins better when these EFAs are present in your diet. Fat soluble vitamins have many benefits which include helping your blood clot and protecting your body from oxygen related damage.
4) LOWER CANCER RISK:- This type of EFA has been linked with the prevention of breast cancer, colon cancer and prostate cancer.
5)LOWER HEART DISEASE RISK:- Omega 3 EFAs offer protection from heart disease by reducing blood triglyceride levels, preventing blood clots and slowing the growth rate of fatty plaques that develop on your artery walls.
WHAT ARE THE HEALTH RISKS?
Despite being essential for good health, it is possible to overdoes on omega 3 EFAs. This can have adverse effects which include:
1) INCREASED BLOOD GLUCOSE LEVELS:- Consuming hight levels of these EFAs can raise your blood glucose levels. This can cause organ damage and make it difficult for people suffering from diabetes to manage their condition.
2) THINNING BLOOD:- Overdosing on this EFA can make your blood thin which may lead to abnormal bleeding and increased bruising.
SUMMARY
Omega 3 EFAs are one of the main nutrients needed by your body. They support many vital functions and need to be included as a regular fixture in your diet. I hope this article has helped you learn a little more about this important nutrient. Now all you need to do is put this advice into practice by eating some of the foods listed in this article multiple times each week.
Tags: fish oil
Louis Warner