I've seen Omega fortified foods everywhere! What's the deal with Omega, and is it really beneficial to my health?
Carol D. from Toronto, ON emailed us at expert@sweetspot.ca; and our nutrition expert, Dr. Joey Shulman, answered:
Do you want your skin, hair and nails to look better? If so - start eating more omega-3 fat in your diet! From weight loss to anti-aging qualities and prevention of allergies- these precious types of fats have been shown to be nutritional superstars.
Omega-3 fats are a polyunsaturated fat that must be derived from the diet as the body cannot produce them. Omega-3s provide enormous health benefits including protection against heart disease, anti-inflammatory properties, and improved focus and behavior in children. Science has also shown additional health benefits of omega-3 fats to include;
- Decreasing cholesterol levels
- Lowering of blood pressure
- Improving overall immunity
- Assisting with weight loss when compared to other types of "bad" fat (i.e. saturated fats)
- Improving the look and feel of skin
- Improving arthritic conditions
Unfortunately, most North Americans are chronically deficient in this "good" fat. While the ideal ratio of omega-6 to omega-3 fat is approximately 1:1, most North Americans have a ratio between 20:1 and 30:1.
Omega-3 fats are available in several food sources, such as flaxseed oil, cold-water fish (salmon and tuna) nuts (walnuts, almonds), seeds (sesame and pumpkin seeds) and fortified food products (bread, milk, yogurt, baby food). In addition to eating foods that naturally contain or have been fortified with omega-3, it is also best to supplement with a distilled fish oil supplement to ensure you are meeting your daily requirements of this essential type of fat (www.genuinehealth.com).
- Two tablespoons of flaxseeds = 3.5 grams of omega 3 fats
- 1 teaspoon of flaxseed oil = 2.5 grams of omega 3 fats
- 4 ounce piece of salmon =1.5 grams of omega 3 fats
- 1 omega 3 egg = 3-400mg of omega 3 fats
- ¼ cup of walnuts = 2 grams of omega 3 fat
I highly recommend seeking out omega-3 fats from your diet. As a nutritional safety net and to optimize health, it is also best to supplement with distilled fish oil in liquid (flavored) or capsule form.
Dr. Joey Shulman's third book The Last 15 - A Weight Loss Breakthrough (Wiley, 2008) in stores Jan. 08. For more information, please visit www.drjoey.com