Omega 3 is an essential fatty acid that cannot be produced by the body so we need to get it from our food. So why is it essential? Scientists named them essential as they found a small amount was essential for normal growth and brain function in children.
OMEGA 3 HAS PROVEN BENEFITS
Omega 3 can reduce inflammation, lessen pain in muscles and joints as proven in controlled trials with sufferers of arthritis and prevent or treat dry eyes. It has been proven in a small study to help fibromyalgia sufferers as discussed at Fibromyalgia Network.
OMEGA 3 HAS PROVEN BENEFITS
Omega 3 can reduce inflammation, lessen pain in muscles and joints as proven in controlled trials with sufferers of arthritis and prevent or treat dry eyes. It has been proven in a small study to help fibromyalgia sufferers as discussed at Fibromyalgia Network.
A scientific study within the Twins UK cohort showed that reduced circulating EPA levels (a type of omega-3 fatty acid) are significantly associated with fatigue in women with fibromyalgia.
We would be living in a cave in the Himalayas if we had not heard of the benefits of omega 3 and that the suggested best supply of it is fish oil tablets.
Well, I beg to differ, about the tablet part, as I believe that using a whole food must be better - so why not try flaxseeds. They are a whole food that can easily be crushed and added to many foods such as bread, cakes and cereals and shakes. It is also a lot cheaper than fish oil tablets. Flaxseed is also known as Linseed. I buy it at Aldi and they call it linseed.
We would be living in a cave in the Himalayas if we had not heard of the benefits of omega 3 and that the suggested best supply of it is fish oil tablets.
Well, I beg to differ, about the tablet part, as I believe that using a whole food must be better - so why not try flaxseeds. They are a whole food that can easily be crushed and added to many foods such as bread, cakes and cereals and shakes. It is also a lot cheaper than fish oil tablets. Flaxseed is also known as Linseed. I buy it at Aldi and they call it linseed.
WHY ARE FLAXSEEDS SO GOOD?
Flaxseeds contain omega-3s and omega-6 fatty acids in the form of linoleic acid. (ALA). During digestion, ALA, alpha-lipoic acid, is converted into two different omega-3 fatty acids — called EPA and DHA — that are used to protect cell membranes.
Flaxseeds contain omega-3s and omega-6 fatty acids in the form of linoleic acid. (ALA). During digestion, ALA, alpha-lipoic acid, is converted into two different omega-3 fatty acids — called EPA and DHA — that are used to protect cell membranes.
Flaxseeds also contain lignans which are beneficial in helping balance hormones.
As an alternative to flaxseed oil, you can get the same omega-3s by grinding whole flax seeds in a coffee grinder and sprinkling the ground seeds over a salad, adding them to a smoothie or mixing them in fruit juice. If you choose this option, be sure to use the seeds immediately after grinding them to get the full omega-3 benefits.More information on foods that reduce inflammation can be found at Help Autoimmune
Popular eye vitamins that contain flaxseed oil include: TheraTears Nutrition (Advanced Vision Research), Dry Eye Formula (EyeScience) and Tears Again Hydrate (Ocusoft). ALL ABOUT VISION
FOOD SOURCES OF OMEGA 3
So omega 3 can be found in flaxseeds and also in barramundi (fish), bream (fish), herring, leafy greens, pumpkin seeds, walnuts, salmon, scallops, sardines, soybeans, tuna, organic eggs and grass-fed beef so it is not necessary to take fish oil tablets.
The heart foundation recommends 500 mg every day to reduce heart disease as it has been found to lower triglycerides.
Warning
Talk to your doctor before taking omega-3 supplements if you are taking blood-thinning medication or are pregnant or breastfeeding. If you have a bleeding condition or take medicines that could increase bleeding, including some NSAIDs talk to a doctor before using any omega-3 supplements. - WebMD
What are the symptoms of omega-3 deficiency?
Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet.- Mount Sinai Health
What kinds of omega-3 dietary supplements are available?
Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). - NIH
Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). - NIH
What foods provide omega-3 for vegans?
Flaxseeds, chia seeds, walnuts, pumpkin seeds, broccoli, algae and spinach and other leafy greens all contain omega-3.
What are other health benefits of omega-3?
Including omega-3 as part of a healthy diet may reduce the risk of heart disease and stroke by:
What are other health benefits of omega-3?
Including omega-3 as part of a healthy diet may reduce the risk of heart disease and stroke by:
- Reducing Triglycerides (TGs) (an unhealthy fat in the blood)
- Decreasing LDL (bad) cholesterol levels
- Increasing HDL (good) cholesterol levels
- Thinning the blood (which may reduce blood clot formation)
- Reducing inflammation in the body - Baker Heart and Diabetes Institute
Omega-3 may also protect against dementia, arthritis and help reduce symptoms of psoriasis and ADHD.
Are there different types of omega-3? The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.
ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body. - NIH
What is the dosage of ALA?
Alpha-lipoic acid has most often been used by adults in doses of 600-1800 mg by mouth daily for up to 6 months. Speak with a healthcare provider to find out what dose might be best for a specific condition. - WebMD
Visit my Amazon shop to purchase flaxseeds and other supplements. Any purchases made there help support this blog.
Omega 3 is crucial for managing fibromyalgia. It helps reduce inflammation, relieve pain, and improve overall well-being. Incorporating omega 3-rich foods like fatty fish and flaxseeds in your diet can make a significant difference.
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ReplyDeleteThat is what House from the Tv show takes - it seems pretty heavy. Be careful but hope it helps you.
ReplyDeleteI always thought wholefoods were the way to go. Mmmm, food for thought (excuse the pun) I will surely try flaxseeds for my fibro aches and pains. Cheers
ReplyDeleteHi peewee, hope you are going from strength to strength and enjoying your whole foods and i do enjoy a pun.
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ReplyDeleteGlad you like my site about fibromyalgia and discovering ways to help reduce it's symptoms and thanks for letting me know that google helped you find your way here. I always wonder how people find my site.
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