The Skinny on "Good Fats"
By NaturalGuidance Staff

When most people think of fats, negative images of unhealthy foods - like greasy french fries, double cheeseburgers stacked with bacon, stuffed crust pizza, and fried chicken - immediately spring to mind. Many health foods are advertised for their fat-free qualities and fat reduction diets dominate the weight loss industry. But we now know that not all fats are bad.

Recent attention has focused on the miraculous benefits of the Omega class of fatty acids (also known as essential fatty acids, or EFAs), which has excited researchers with their potential to promote health in nearly every system of the body. From the brain to the colon, Omega-3, -6, and -9 fatty acids have been shown to be some of the most important of all nutrients. Simply put, we can't live without them. Recent clinical research links a long list of illnesses to EFA deficiency. And since our bodies can't manufacture them, we must obtain them through diet and supplementation.
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Recommended Omega-3 Supplements

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Omega-3 benefits include lowering the risk of stroke and heart disease, helping to reduce symptoms of depression, attention deficit disorder (ADD), joint pain and arthritis, as well as improving the health of skin, nails, and hair. According to recent research, Omega-3s may also boost the immune system and help protect us from a range of illnesses by controlling inflammation in the joints and tissues.

Traditionally, the most common natural source of Omega-3s have been fish products, but recent studies show that many plant sources are abundant in Omega-3s. And because rising mercury levels and water pollutants mean eating fish can be dangerous, many natural food enthusiasts are turning to seed-based superfoods as their preferred natural source for Omega-3 fatty acids. Below, we will review a few of our favorites.



Top Natural Food Sources of Omega-3s

Due to a high mercury levels, the FDA recommends no more than 12 oz. of fish per week (approx. 3 servings), which amounts to roughly half of the recommended allowance of Omega-3s in the diet. Fortunately, Omega-3s are abundant in some plant-based sources. The following is a list of the richest natural sources of Omega-3s:

1.) Salba Seed & Salba Seed Oil
      - 228.7 mg of Omega-3s per gram.
      - Salba Seed Oil is the richest source of Omega-3s on the planet -         one tablespoon has 8,373mg of Omega-3s.
      - Unlike other seeds (such as flax), Salba seed is 100% bioavailable in         it's raw form - the outer shell (husk) is permeable which allows the         body to digest and absorb the Omega-3 nutrients inside the shell.
      - A smarter choice than fish oil, because the seed also contains         4,200mg of fiber per tablespoon.
      - Available in whole seed, ground seed, seed oil, oil gelcaps, heart         health formula, and immune system formula.
      - The newest evolution of Salba, called Mayana, improves upon the         Omega-3 and Fiber power of Salba by sprouting the seed (which         improves the antioxidant profile). Plus, it's fortified with whole grain         brown rice protein and organic maca root to improve the protein profile         and increase bioavailability.

2.) Flaxseed and Flaxseed Oil
      - 192.8 mg of Omega-3s per gram.
      - Available in whole seed, ground seed, and seed oils.

3.) Walnuts
      - 90.8 mg of Omega-3s per gram.
      - 1 handful of walnuts (about 2.5g) has as many Omega-3s as a salmon         steak (3.5oz.).

4.) Cold Water Fish
      - 22.6 mg of Omega-3s per gram (salmon).
      - The American Heart Association recommends a variety of cold water         fish, such as salmon, tuna, and mackerel.
      - We recommend consuming fish between 2-3 time per week.



Fast Facts About Omega-3 Fatty Acids

1.) Importance of the Omega-3 to Omega-6 Ratio
      - The Omega-6 to Omega-3 ratio in the body is vital to health and         wellness. Both Omega-3s and Omega-6s are examples of         polyunsaturated fats. Omega-3s reduce inflammation while Omega-6s         generally cause inflammation. The optimal ratio is roughly 3:1, meaning         the average person should consume three times as many Omega-6s as         they do Omega-3s.
      - According to Mary Clarke, PhD, of the Department of Nutrition Education         at Kansas State University, the ratio between Omega-6 and Omega-3         was about 1:1 in the 1950s.
      - Today, it is an alarming 25:1 - even worse in the breast milk of many         pregnant women: 45:1. The main reason for this as, Dr. William         Aronson of the School of Medicine at UCLA, says is, "Corn oil (containing         an incredibly high amount of Omega-6 fatty acids) is the backbone of         the American diet."
      - As a result, it is critical to eat as many foods with a low ratio of
        Omega-6 to -3 as possible, such as whole grains, beans, seeds, and         cold water fish.

2.) The Benefits of Omega-3s
      - Helps to Manage Child Depression
      - May Improve Breast, Colon, and Prostate Cancer
      - Assists Weight Management/Obesity
      - Supports the Management of Coronary Heart Disease
      - Assists in Diabetes and Cardiovascular Disease Management
      - Supports Healthier Skin, Hair, and Nails
      - Improved Bone and Joint Health
      - Improved Allergic Response
      - Boosts Energy Naturally

3.) The Differences Between EPA, DHA, and ALA

EPA, DHA, and ALA are all different forms of Omega-3 fatty acids - and all fatty acids are simply long chains of carbon atoms that are bonded together.

      - EPA (eicosapentaenic acid) is 20 carbon atoms long and is found         primarily in fish such as salmon and mackerel.
      - DHA (docosahexanoic acid) is 22 carbon atoms long and is found         primarily in fish such as salmon and mackerel.
      - ALA (alpha linolenic acid) is 18 carbon atoms long and is highly         concentrated in some plant oils, like Salba seed oil, flaxseed oil, .
      - ALA, once ingested, is naturally converted by the body to EPA and DHA.