Puzzled?  About Fatty Acids?  Me, too!  As you read through and then click throughthis week’s Get Jiggy Weight Loss JigSaw Puzzle consider the benefits of Omega-3.

Omega-3 fatty acids (eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), alpha-linolenic acid (ALA), are a part of the polyunsaturated fat family (the good fats) and are considered essential to our good health.

Our body, however, cannot make Omega-3 on its own, so it must be obtained from food sources.

Research shows that without a sufficient amount of polyunsaturated Omega-3s, the body will use saturated fat to create cell membranes. These cell membranes are less elastic, which can have negative effects on our heart.

Omega-3 may:

- Improve heart health
- Lower cholesterol levels
- Improve insulin sensitivity
- Stabilize irregular heartbeat (arrhythmia)
- Reduce blood pressure
- Reduce hypertension
- Improve rheumatoid arthritis, lupus, Raynaud’s disease and other auto-immune diseases
- Improve depression and symptoms of other mental health problems
- Aid cancer prevention and cancer support

How much Omega-3 does one need? There is no established recommended amount. The American Heart Association recommends that people include salmon or tuna in their diet at least twice a week.

What foods are rich in Omega-3? Atlantic salmon, Atlantic and Pacific Herring, Sardines, Atlantic Halibut, Bluefish, Tuna, Atlantic Mackerel.

Are you concerned about mercury levels in these fishes? If so, try getting Omega-3 from plant sources, such as: Canola oil, Flaxseed, Flaxseed oil, Walnuts, Leafy green vegetables. A quarter of a cup of walnuts (or 1 ounce) supplies about 2 grams of plant-based Omega-3 fatty acids.

If you decide to take Omega-3 supplements, please check with your doctor, especially if you are taking a blood thinner.

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