Omega oils, essential fatty acids that the body needs but cannot produce, have numerous health benefits including lowering blood pressure, reducing the risk of heart disease, and boosting skin and nail health. They can be found in plant sources such as flaxseed, canola, and walnuts, as well as in fatty fish like salmon and halibut. The correct ratio of omega-6 to omega-3 fatty acids is important for disease prevention, and fish should be steamed, baked, or grilled rather than fried.
Omega oils are polyunsaturated essential fatty acids that have been determined through numerous studies to have health benefits. Omega oils, also called omega fatty acids, are part of the family of essential fatty acids that the body needs to survive, but cannot produce on its own. Consequently, these oils must be derived from food sources and a diet rich in omega oils has been shown to lead to healthier and longer lives. There are a number of dietary options for people looking to increase their intake of omega oils.
Omega oils may lower blood pressure, reduce the risk of heart disease, boost skin and nail health, and have anti-inflammatory benefits. Some omega oils like Omega-3 are also high in fiber and other nutrients to boost physical health. Another type of omega oil, Omega-6, is found in linoleic acid, an essential fatty acid that comes from plants.
Not only is she getting enough omega oils, but the correct ratio of omega-6 to omega-3 fatty acids is also important in terms of disease prevention. People generally have too high a ratio. Medical professionals believe the ratio should be reduced to four servings of Omega-6 for every serving of Omega-3; and a one-to-one ratio would be even better.
For plant sources of omega oils, flaxseed, canola and walnuts are both rich in Omega-3s, as are soybeans and winter squash. These plant sources can be consumed directly or converted into dietary supplements such as flaxseed oil. Omega oils can also be derived from spinach, blue-green algae, corn, wheat germ, and squash. While vegetarians may have heard otherwise, omega oils can easily be derived from plant sources and there is no need to take supplements such as fish oil.
Many types of fish are also high in omega oils, as well as many other nutrients vital to health. About two servings of fatty fish per week will provide a healthy level of these essential fatty acids. Consumers should be aware that some fish species are high in mercury and excessive consumption of fish such as shark, swordfish and albacore should be limited.
Fish rich in omega oils include salmon, halibut, snapper, scallops and shrimp. These fish are readily available in most grocery stores in fresh, frozen, dried and canned varieties. When eaten with a balanced plate of vegetables, fish can make for a delicious and tasty dinner. For fish to be healthy, it should be steamed, baked or grilled, rather than fried. Try serving fish with flaxseed oil for an extra dose of aroma and omega oils.
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