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in Blog· Digestive Health· Weight Loss

Benefits of Omega Three Fats

Omega three oils are very important to our health. They are called “essential fatty acids” because our body cannot manufacture them itself and therefore they must come from the diet. The name omega three refers to the length and molecular bonging structure of the fatty acid molecule. The two most important omega three fats are EPA and DHA.

Plant sources of omega 3’s include flax, walnut, hemp. Plant forms of omega three may be thought of as the building blocks for EPA and DHA because there are many enzymatic steps that must occur in order for the oil to be changed into the EPA or DHA form. I only recommend flax oil if: you are a vegetarian or vegan or have a fish allergy. Otherwise is lacks the DHA content found in fish. Also, note that DHA is especially important for fetal brain development. Make sure not to substitute flax for fish oil during pregnancy!

The best sources of EPA and DHA are oily fish, game meats, grass fed meats, omega three eggs and fish oil supplements. Oily fish high in EPA and DHA include wild salmon, herring and sardines. They are also a great source of protein and calcium. Beef that is grass fed and grass finished has omega three fats and a substance known as conjugated linoleic acid which has an effect on satiety.

Fish oils have very beneficial effects on the heart and overall cardiovascular system. They are responsible for cell membrane fluidity, moderating the inflammation response, and help to maintain blood vessel integrity. They are also very helpful in high doses for lowering lipid levels. HDL levels can also be raised with high doses of EPA and DHA. EPA and DHA are also helpful for pain, those with insulin sensitivity, help with allergic response, and are beneficial for neural and cognitive development in infants.
There is no known recommended dose for EPD and DHA. Eating oily fish 2-3 times a week and/or taking a supplement with at least two grams of EPA/DHA daily may fulfill the body’s basic need. Dosing strategies for EPA and DHA change depending on the therapeutic result that is desired. Also, be sure to tell your doctor about your fish oil intake, as they have known blood thinning properties.

(Click the photo above to see fish that are lowest in mercury/heavy metals. This photo is courtesy of Nordic Naturals. I recommend this fish oil a lot!)

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Do you take supplements? How did you decide which Do you take supplements?  How did you decide which ones were right for you?  One of my favorites that can benefit many is black elderberry. Have you heard of it? 
 
This powerful herb helps: 
Reduce inflammation
Enhance immune system
Benefit cardiovascular function
 
The second bullet point highlights why elderberry is SO important to take in winter months. Our immune systems are getting back up to speed this season after two years! Elderberry is well researched and shown to be an effective supplement for fighting bacteria and viruses. 

Share this post with a friend who may benefit from black elderberry.
If you are what you eat, what are you? I actually If you are what you eat, what are you?

I actually used to obsess over what I ate. That wasn’t a long term solution for good nutrition, so I’ve learned how to eat what makes me feel good and is health promoting. 

Learn more about how you can take control of your health with nutrition, click the link in bio.
The winter blues hit everyone differently. You mig The winter blues hit everyone differently. You might find yourself looking to food or sleep for comfort while the weather changes your sleep and mood.

While you can’t change the weather, here’s some proactive steps you can take to battle the blues: ❄️

🥕 Eat Your Veggies. Just because it’s cold doesn’t mean you need to eat heavy, high fat processed foods. Explore recipes like hearty vegetable soups, roasted vegetables, and omega 3 rich foods. 

🏂 Go Outside. Exercise inside is fantastic, but don’t let that keep you from a brisk walk outside. 

🤗 Keep Social. Social interaction is important for your mood. Make sure to keep your social engagements even if you don’t feel like leaving your house. You will be glad you did.
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