Tuesday, March 19, 2013

How to Get Omega’s 3, 6, & 9 Without Eating Fish

What do they do, and how do I get them if I don’t like fish?

These are questions I get nearly everyday.

There is always the option to supplement. But, some people don’t like the dreaded “fish burp.” I have found a couple of ways around it; first keep them in the freezer and take them right before you eat. Second, they sell Enteric Coated omegas and most vitamin stores that will not break down until they are way past your stomach so there is no risk of having a “when did I eat fish?” moment.

Even though supplementing is an option, whole foods are always a healthier choice. And for those of us who can only handle so much fish in a week, here are some other options that I found on the livestrong website.

Omega 3: A few functions that our bodies utilize omega-3 fatty acids for include: forming cell membranes, eye health, nerve cell development, maintaining healthy cholesterol levels, prevention of menstrual syndrome and postmenopausal hot flushes.

3 Sources:

1. Flaxseed
2. "omega-3" eggs
3. Edamame (Soybeans)

Omega 6: Omega-6 fatty acids are much more prevalent in the Western diet. They are also critically important to our body's proper functioning. A short list of omega-6 fatty acids role in the body includes: brain function, healthy skin, muscle growth and repair.

3 sources:

1. Walnuts
2. Cashews
3. Avocado

Our body is capable of manufacturing omega-9 fatty acids. Therefore, it is not as critical that we get them directly from the diet as it is for omega-3 and omega-6 fatty acids. Omega-9 fatty acids are derived from monounsaturated fats, whereas the omega-3 and 6 are derived from polyunsaturated fats. Health benefits of omega-9 fatty acids include: improving cholesterol levels, proper heart health and improving immune system functioning.

3 sources:

1. Olive Oil
2. Almonds
3. Pistachios


No comments: