Here's the elevator version: most of us don't get enough of these beauties, and our health can suffer if we don't change that. Symptoms of an omega 3 deficiency are problems with mood and brain function, skin problems and inflammation, which is a root cause of chronic diseases such as cancer, arthritis diabetes and heart disease Eat more wild caught fish and algae and less vegetable oils.
In today's modern society we eat a LOT of omega 6 fatty acids from oils, eggs, poultry, and nuts. Omega 6's aren't a bad thing, but they should be consumed in a somewhat balanced ratio with omega 3's found mostly in fish but also in flax seed, walnuts (although flax and walnuts are also high in omega 6 so that doesn't really help you get the proper ratio.) The average American eats a ratio of 14:1 omega 6:omega 3. A healthier ratio would be 1:1, but ratios over 1:10 have been linked to many diseases and death, while ratios under 1:4 are associated with increased health and recovery as well as superior mental performance.
There is a ton of controversy out there about whether or not supplements work well or are sustainable and I'm not touching that debate with a ten foot pole. We can all just agree that getting them from food is the wisest choice. That said, I was having a real problem getting balance in my diet and decided to add fermented cod liver oil daily and I have noticed tremendous improvements in my skin, mood and memory.
SO here it is...follow the links below to get your geek on and learn more:
"Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation."
http://www.umm.edu/altmed/articles/omega-3-000316.htm
Omega-3 Intake Heightens Working Memory in Healthy Young Adults
Http://www.sciencedaily.com/releases/2012/10/121025122433.htm
The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases
http://ebm.rsmjournals.com/content/233/6/674.long
Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases
"Experimental studies have provided evidence that incorporation of omega-3 fatty acids modifies inflammatory and immune reactions, making omega-3 fatty acids potential therapeutic agents for inflammatory and autoimmune diseases"
http://www.jacn.org/content/21/6/495.full
How too much omega-6 and not enough omega-3 is making us sick
http://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick
Depressive Symptoms, n-6:n-3 Fatty Acids, and Inflammation in Older Adults
"Higher levels of depressive symptoms as well as higher n-6:n-3 ratios worked together to markedly enhance proinflammatory cytokines beyond the contribution provided by either variable alone...In summary, our findings highlight ways in which diet may enhance or inhibit depression-related inflammation among older adults. These behavior-dietary-immune interactions have important implications for both mental and physical health.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2856352/
The moral of the story is this....wild caught, sustainable cold water fish is your friend...and it's good for your brain, nerves, skin and hair.
Stay healthy loves!
Kellie :)
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