Supplements

The Essential Guide to Omegas: Benefits of Omegas – 3,5,6,7 and 9 What are the benefits of Omegas 3, 5, 6, 7 and 9? Omega fatty acids provide essential nutrients that support heart health, brain function, and help reduce inflammation in the body, promoting overall well-being. In today’s blog, we will explore the benefits of omega fatty acids—essential nutrients crucial for your health. Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds.  See my recent post on omega-3s by clicking here. Understanding Omegas Omega-3 These are considered “healthy fats” because they may support your heart health including lowering triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood or algae) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds.  They also help to support brain function and to reduce inflammation. Omega-5: Found in pomegranate seed oil and coconut oil and helps support skin health, may aid in reducing inflammation. Omega-6: Important for brain function and hormone production, found in sunflower, safflower, soy, sesame and corn oils. Omega-7: Supports skin health, digestive health and may affect metabolism, found in sea buckthorn oil. Omega-9: Supports heart health, reduces inflammation. Found in olive oil, safflower oil, sunflower oil, canola oil, almond butter, avocados, and nuts like almonds and macadamia nuts Benefits of Omega Heart Health: Omega-3, 6, and 9 fatty acids support cardiovascular function. Brain Function: Omega-3 and 6 help maintain cognitive abilities and mood. Skin Health: Omega-5 and 7 contribute to skin hydration and elasticity. Inflammation: Omega-3, 5, 7, and 9 help reduce inflammation in the body. Digestion: Omega 7. Incorporating Omegas into Your Diet Fish and Plant Sources: Include fish like salmon and trout, and plant-based sources like flaxseeds, chia seeds, and walnuts in your diet. These can easily be added to smoothies and salads for an omega boost. Supplements: Consider omega supplements like fish oil or algae-based supplements to ensure adequate intake. Conclusion Omegas are essential for overall health, supporting everything from heart and brain function to skin health and inflammation reduction. By incorporating omega-rich foods and supplements into your daily routine, you can enhance your well-being and promote a healthier lifestyle which will help with longevity. Melissa (Your Dietitian’s) Personal Recommendations The plant based omega I take every day is vegan and contains a complex blend of omegas 3, 5, 6, 7 and 9,  is certified to be safe and meets high quality standards. The omega-3s it contains do not come from fish, but rather the algae they eat, which makes them well tolerated.  For more information or to try the one I use click here  For more information on the benefits of the various omegas and the omega index, check out my blog entitled “Plant-Based Omega-3 Supplements: Benefits & Why They Are Better Than Fish Oil”  

Plant-Based Omega-3 Supplements: Benefits & Why They Are Better Than Fish Oil     Explore the advantages of plant-based omega-3 supplements as a healthier alternative to fish oil. Discover how these supplements benefit your health and contribute to sustainability.   Introduction: Many people take omega-3 supplements because they provide nutrients that are important for heart health, brain function, and reducing inflammation in the body. These supplements can also help babies develop their thinking skills, improve eye health, and may even help with conditions like arthritis and depression. Getting enough omega-3s in your diet is good for your overall health and helps keep your immune system strong to help with longevity.  Omega-3 supplements come from fish that get these nutrients from eating algae. An alternative to eating fish or taking fish oil supplements is going straight to the source and choosing plant based omega-3 supplements made from algae.  Plant based omega-3 supplements have benefits and are better than fish oil.  They are better for the environment and safer than getting omegas from fish because they don’t have harmful chemicals. It’s important to understand where omega-3s come from and make smart choices for your health in the long run. The Problem with Getting Omega-3s from Fish Oil Toxic Contaminants: Fish can contain mercury, PCBs, and dioxins, which accumulate in the body and pose health risks. Environmental Impact: Overfishing and unsustainable practices harm marine ecosystems and threaten fish populations. Ethical Concerns: Many individuals avoid fish products due to ethical reasons or dietary preferences. The Benefits of Plant-Based Omega-3s Derived from Plants: Plant-based omega-3 supplements provide a sustainable and vegan-friendly alternative to fish oil. No Contaminants: Plant-based omega-3s are free from harmful pollutants found in fish, ensuring safety for long-term use. Rich in ALA and DHA: Plant-based sources naturally contain ALA (alpha-linolenic acid) and some also include DHA (docosahexaenoic acid), essential for brain health, heart health, and overall well-being. Less or No Indigestion: Plant-based omega-3s won’t cause the indigestion and unpleasant burping associated with fish oil supplements. Why Choose Plant-Based Omega Supplements Purity and Potency: Plant-based omega-3 supplements are purer without contaminants, supporting cardiovascular health, cognitive function, and reducing inflammation. Sustainability: Plant-based sources have minimal impact on marine ecosystems and contribute to conservation efforts. Incorporating Omega-3s into Your Diet Daily Supplement: Incorporate plant-based omega supplements into your daily routine for optimal intake. Nutrient-Rich Diet: Enhance your meals with plant-based sources of omegas such as omega 5, 6, 7 & 9 with flax, sunflower and chia seeds, olive oil, pomegranate seed oil,  avocados, nuts (such as almonds, walnuts, macadamia and peanuts),and leafy greens Consult Your Doctor: Before starting any new supplement regimen, consult your healthcare provider for personalized advice as omegas can provide blood thinning effects. Conclusion Opt for plant-based omega-3 supplements for a safer, sustainable, and ethical choice compared to fish-derived omegas. Support your health with essential fatty acids without the risks associated with excess fish consumption. Embrace plant-based omega-3s for a healthier you and a healthier planet. How do you know if you are getting enough Omega-3s? The Omega 3 index can tell us whether we have adequate omegas in our tissues and organs to have a protective effect.  A score of over 8% is considered protective against disease and is optimal for longevity.  Learn more with this video.  Your medical provider can order tests for this OR there are home kits that are available as well at Amazon Melissa (Your Dietitian’s) Personal Recommendations The plant based omega I take every day is vegan, contains a complex blend of omegas 3, 5, 6, 7 and 9,  is certified to be safe and meets high quality standards.  The omega-3s it contains do not come from fish, but rather the algae they eat which makes them well tolerated.  For more information or to try the plant based omegas I use click here.  To learn more from a doctor about omegas view this video.   For more information on the benefits of the various omegas and the omega index, check out my blog here.