Fatty Acids – The Only Fats We Really Need
In need to cut calories, and avoid saturated fats, many people have accepted low-fat diets. But some fats are necessary for our health. These fats are excellent for fighting the onslaught of heart disease, diabetes, and as some experts claim- even cancer. But which fats are “good” fats, and how do we get enough of them?
There are 2 varieties of “essential” fatty acids: omega-6, and omega-3 fatty acids. They are called essential because our body needs them but cannot make them. So, we need to get enough of them from our foods or from supplementation. Here I’ll tell you more on omega-3 fatty acids.
Predominantly, they are found in cold-water fish. Other food sources of omega-3s include legumes, whole grains, green leafy vegetables, and nuts. They have multiple uses in our body, for example: for cognitive functions, for our mood, for cell membranes, metabolic processes, etc. It is necessary that we keep the levels of omega-6 and omega-3 acids in accordance, because if it’s not so, our body can suffer serious disorders. Nutritionists disagree on the ratio between omega-6 and omega-3, but today in America it is believed it should be 10 to 20 omega-6s more than omega-3s.
Getting enough omega-3 fatty acids is really easy for us who love fish. The best sources of omega-3s are:
- salmon (1800mg per 3-ounce serving),
- crab has 400 mg,
- tuna contains 200-700 mg, depending on type, the richest is white, canned tuna (700mg),
- And cod and lobster have 100mg per serving.
This is what all of us need to know about essential fatty acids. Next post will be on their health benefits. So, keep in touch!
