Fat that’s good for you? Hard to believe, but omega-3 oils, found in seafood especially fatty fish like salmon, are a type of essential fat that work wonders. Omega-3s play an array of vital roles ranging from brain health to preventing age-related diseases. Much of omega-3’s roles have to do with their action in lowering various forms of inflammation, which appear to be the root of many diseases.

Omega-3 Wonders:

• Studies with women show that eating 1 to 2 servings of fish weekly cuts heart disease by 40%. 
• Adding omega-3 oils through eating seafood or supplements helps lower circulating levels of cholesterol and triglycerides, which in turn lowers risk for stroke and heart disease.
• Omega-3 fat becomes part of brain cell structure, and adequate intake during development and early years is vital for healthy brain function. Some studies show that Attention Deficit Disorder in children may have links to low omega-3 intake.
• Mild symptoms of depression have been improved with adding omega-3 to the diet.
• Skin disorders such as psoriasis improve with the addition of omega-3 foods or supplements (this lowers inflammation and lessens skin irritations.)

Fishing for Omega-3’s:

We don’t get nearly enough of this precious fat from the foods we eat as good sources are scarce in our diets.

• Eat salmon, sardines, and other fatty fish – aim for 1 to 2 servings weekly (1 serving = 3 to 4 ounces.)
• Add flaxseed oil and meal (found in the grain aisle) as these supply a form of omega-3’s. Flaxseed oil can be used as salad dressing and try flax meal mixed into cereals, casseroles or smoothies.
• Many breakfast cereals, margarines, eggs and other products are fortified with omega-3’s which is helpful particularly if you don’t eat seafood.
• Supplements provide an options (EPA and DHA are the technical names for these oils.) The recommended intake is a little over 1 gram (1000 milligrams) daily.