Page 14 - Inspire Health May/June 2016

wellness

Omega‑
FatAn Essential
By Tami Charbonnet
For optimal health
Omega‑3 fatty acids are and wellness, add
essential fats. Although these omega‑3 rich
not produced by the foods to your diet:
human body, essential fats are required
for your optimal health. Omega‑3 Plant‑based sources:
helps to prevent cognitive decline,
rheumatoid arthritis, certain cancers, • Walnuts
pulmonary hypertension, heart disease • Chia Seeds
and strokes. • Flaxseed
• Hemp Seeds
Researchers at Harvard T.H. • Peanut butter
Chan School of Public Health • Pumpkin seeds
have identified three ways • Oatmeal
to include omega‑3 in your • Brussels sprouts
nutritional plan: • Kale
Eicosapentaenoic acid (EPA) • Mint
and docosahexaenoic acid • Parsley
(DHA) found mainly in fish, • Spinach
are sometimes referred to • Seaweed
as marine omega‑3s.
Alphalinolenic acid (ALA), Fish‑based sources:
the most common omega‑3
fatty acid in most Western diets, • Mackerel
• Herring
is found in vegetable oils, nuts • Salmon
(especially walnuts), flaxseeds and • Tuna
flaxseed oil, leafy vegetables and animal • Sardines
fat (especially grass‑fed animals). The • Anchovies
human body generally uses ALA for • Halibut
energy and its conversion into EPA and • Oysters
DHA is very limited.
Fortified dairy sources:
We need 500
to 1,000 mg. of • Egg Yolks
omega‑3 daily. • Soy milk
• Yogurt