Omega 3's, OMEGA 6's and FLAXSEED
Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to obtain them from our diet. There are two critical omega-3 fatty acids (called EPA and DHA), that the body needs. Vegetarian sources, such as walnuts and flaxseeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA. EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.
The recommended amount of Omega 3 fatty acids in a fish oil supplement is 700 to 1,000 mg of EPA and 200 to 500 mg of DHA daily in the smallest number of pills. When choosing a supplement, look for one derived from molecularly distilled fish oils - these are naturally high in both EPA and DHA and low in contaminants. Also choose a supplement brand that has been independently tested and guaranteed to be free of heavy metals such as mercury and lead, and other environmental toxins including polychlorinated biphenyls, also known as PCBs. Krill oil is considered to have the most bioavailable form of Omega 3’s.
Substances called lignins in flaxseed are important modulators of hormone metabolism. Grind flaxseed daily in a coffee grinder at home and use 1 to 2 tablespoons a day.
Just know that when it comes to supplements, the more informed you are, the better consumer you'll be. Remember this about supplements as well: "Cheap ones aren’t good and good ones aren’t cheap.”
If you follow my anti-inflammatory diet, you should get a healthy ratio of these fatty acids. Cut down on omega-6 by reducing consumption of processed and fast foods. Eat walnuts, flax seeds, and omega-3 fortified eggs. Your body and mind will thank you.
The recommended amount of Omega 3 fatty acids in a fish oil supplement is 700 to 1,000 mg of EPA and 200 to 500 mg of DHA daily in the smallest number of pills. When choosing a supplement, look for one derived from molecularly distilled fish oils - these are naturally high in both EPA and DHA and low in contaminants. Also choose a supplement brand that has been independently tested and guaranteed to be free of heavy metals such as mercury and lead, and other environmental toxins including polychlorinated biphenyls, also known as PCBs. Krill oil is considered to have the most bioavailable form of Omega 3’s.
Substances called lignins in flaxseed are important modulators of hormone metabolism. Grind flaxseed daily in a coffee grinder at home and use 1 to 2 tablespoons a day.
Just know that when it comes to supplements, the more informed you are, the better consumer you'll be. Remember this about supplements as well: "Cheap ones aren’t good and good ones aren’t cheap.”
If you follow my anti-inflammatory diet, you should get a healthy ratio of these fatty acids. Cut down on omega-6 by reducing consumption of processed and fast foods. Eat walnuts, flax seeds, and omega-3 fortified eggs. Your body and mind will thank you.
