Omega 3, 6, 9 Fatty Acids and EPA & DHA

Fatty acids are important for all systems of the body to function normally, including your skin, respiratory system, circulatory system, brain and organs. There are two fatty acids, termed essential fatty acids (EFA) that your body does not produce on its own. EFAs have to be ingested.

The two essential fatty acids that the human body cannot produce are the omega-3 fatty acid and omega-6 fatty acid, which are important for brain development, immune system function and blood pressure regulation.


What is Omega-3 Fatty Acid?

Omega-3 fatty acid (Alpha-linolenic acid) is an essential fatty acid that plays an important role in brain function and may aid in the prevention of cardiovascular disease. The American Heart Association recommends a diet in which fatty fish, like salmon, herring, sardines and tuna are consumed at least twice a week.

While these foods are high in omega-3 fatty acid, I personally do not agree with this recommendation as fish is contaminated and may be high in mercury, which can have detrimental health effects. Plus, I believe a raw food diet consisting of little to no meat is better for the human body.

Health Benefits of Omega-3 Fatty Acid
Research on the health benefits of omega-3 fatty acid have shown that it may be useful for supporting the following conditions.

Asthma [1]
Diabetes [2]
Arthritis [3]
Osteoporosis [4]
Some Cancers [5]
Skin Disorders [6]
High Cholesterol [7]
High Blood Pressure [8]
Attention Disorders [9]
Depressive Disorders [10]
Macular Degeneration [6]
Digestive Difficulties [11]

Omega-3 fatty acids are found naturally in:

Grains
Spirulina
Brazil Nuts
Hempseed Oil
Mustard Seeds
Pumpkin Seeds
Chia Seed Oil
Wheat Germ Oil
Canola Oil (Rapeseed)
Green Leafy Vegetables
Raw Walnuts & Walnut Oil
Flaxseeds or Flaxseed Oil


What is Omega-6 Fatty Acid?

Omega-6 fatty acid (Linoleic Acid) combined with omega-3 fatty acid produces many of the health benefits described above, but the trickiest part about playing the fatty acid game is that it is best to eat them in the right amounts.

You should be eating about twice as much omega-6 as omega-3, so that your omega-6 to omega-3 ratio is 2:1, but in today’s world of fast food, frozen entrees, and high calorie snacks, it is not uncommon for most people to actually be getting about 15 times more omega-6 than omega-3. Washington DC’s center for Genetics, Nutrition and Health suggest that eating omega-6 and omega-3 in the wrong proportions may actually negate the health benefits.

The best sources of omega-6 are seeds, nuts and grains and green leafy vegetables, like lettuce, broccoli, purslane and kale, and in certain raw vegetable oils. Care should be taken to use raw cold pressed vegetable oils because cooking destroys the benefits of the fatty acids.

Omega-6 fatty acids are also found naturally in:

Olive Oil
Wheatgerm
Grapeseeds
Pistachios
Sesame Oil
Hempseed Oil
Pumpkin Seeds
Chia Seed Oil
Safflower Oil
Sunflower Oil
Cottonseed Oil
Raw Nuts & Seeds


What is Omega-9 Fatty Acid?

Omega-9, or monounsaturated oleic and stearic acid, is a non essential fatty acid produced naturally by the body whenever there is enough of either Omega 3 and 6 essential fatty acids.

However, if you do not have enough omega 3 and omega 6, then you must get omega 9 from your diet.

This fatty acid plays a role in preventing heart disease by lowering cholesterol levels. Other benefits of omega 9 are that it reduces hardening of the arteries and improves immune function.

Omega-9 fatty acids are also found naturally in:



Avocados
Pecans
Cashews
Almonds
Hazelnuts
Pistachios
Macadamia Nuts
Chia Seed Oil
Olives & Olive Oil


What is EPA and DHA?

Within the body omega-3 fatty acids are converted to DHA and EPA (docosahexaenoic acid and eicosapentaenoic acid, respectively). DHA and EPA are highly unsaturated fats that play very important roles in the vision development and brain function of infants.

One study found significantly lower amounts of EPA in the cells of patients who had attempted suicide, suggesting that omega-3 fatty acids may actually play a role in suicide prevention. A lack of DHA has been associated with Alzheimer disease, attention disorders, phenylketonuria, cystic fibrosis and other diseases. Blue green algae is a good source of EPA and DHA.

(Source: http://www.globalhealingcenter.com/natural-health/benefits-of-omega-3-6-9-fatty-acids)

Benefits of Fish Oil:

 
Fish oil has been shown in clinical studies to be very beneficial for the following disorders and health concerns:

• Heart: Helps reduce the risk of arrhythmias and sudden death by a heart attack.
• Brain: Improves concentration and memory, lessens likelihood of depression, and reduces risk of ADHD in children.
• Cholesterol and Triglycerides: Lowers triglycerides to help balance your cholesterol.
• Joints and Arthritis: Better joint function from reduced inflammation and a reduction in pain.
• Skin and Beauty: Improves the health and appearance of your skin, helps keep your nails strong, and makes your hair healthy and shiny.
• Immune system and Cancer: Proven to be beneficial for the body's immune function, lowering risk of breast and prostate cancer.
• Vision: Improves focus, colour, perception, and clarity of vision.
• Digestive System: Improves intestinal health and reduces inflammation, assisting those with IBS or Crohn's Disease.
• Allergies: Omega-3 fatty acid intake by mothers during pregnancy may protect babies against the development of allergies. It may also help people with existing allergies.
• Diabetes: Fish oil enhances insulin secretion from beta cells in the pancreas, regulating blood sugar levels. DHA plays a protective role in diabetic neuropathy in all forms of diabetes.
• More: Helps to combat ADHD and bipolar disorders, provides women's benefits, and helps reduce gout.

(www.besthealthsecrets.com/xtend-lifefishoil.php?partner=513667&gclid=CNSGnd646LACFUF76wodlVzedA)

Benefits of Asparagus

The benefits of asparagus also include the following vitamins and minerals.



Vitamin A
Vitamin C
Vitamin E
Vitamin B-complex - folate, B1, B2, B3, B6

The benefits of asparagus from its Vitamin B contents and fiber help decrease the risks of heart ailments. Vitamin B also helps regulate blood sugar levels which make the vegetable good for diabetics. Its anti-inflammatory elements promote cardiovascular health, as well.

Vitamin K (anti-inflammatory agent)
Phosphorus
Potassium
Manganese
Copper (anti-oxidants)
Calcium
Magnesium
Dietary fiber
Carbohydrate
Protein

Asparagus's javelin-shaped form could be viewed as symbolic for its age- and disease-fighting abilities. Asparagus is just packed with health benefits:

It's loaded with nutrients: Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

This herbaceous plant-along with avocado, kale and Brussels sprouts-is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.

Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.

The 3 Colors You Really Need to Eat More Of

Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12-found in fish, poultry, meat and dairy-to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. (If you're 50-plus, be sure you're getting enough B12: your ability to absorb it decreases with age.)

One more benefit of asparagus: It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body's tissues) and those who have high blood pressure or other heart-related diseases.

Why Asparagus Is One of 15 Foods You Don't Need to Buy Organic

Regarding why eating asparagus causes a strong urinary odor: asparagus contains a unique compound that, when metabolized, gives off a distinctive smell in the urine. Young asparagus contains higher concentrations of the compound so the odor is stronger after eating these vernal shoots. There are, however, no harmful effects, either from the sulfuric compounds or the odor! While it is believed that most people produce these odorous compounds after eating asparagus, few people have the ability to detect the smell.


Inflammatory
Asparagus not only tastes delicious, but is also a wonderful source of nutrients for a healthy body and mind. Asparagus contains many anti-inflammatory nutrients, such as asparagus saponins and the flavonoids quercetin, rutin, laempferol and isorhamnetin, which all help to combat arthritis, asthma, and autoimmune diseases.

Here are nine reasons to steam a cup of asparagus with your chicken.

Antioxidants

Glutathione, found in asparagus, contains three amino acids (glumatic acid, glycine and cysteine) that combine into one molecule that serves as a powerful oxidation-reduction agent in our bodies.

Along with the antioxidants vitamin C, vitamin A (beta-carotene), zinc, manganese and selenium, the glutathione in asparagus fights against free radicals that cause aging and "cellular rust."

Cancer

It is well-known that chronic inflammation and oxidation of the body's cells can lead to a variety of different cancers. With its anti-inflammatory and antioxidant properties, asparagus is a robust fighter against bladder, breast, colon, lung, prostate, ovarian and other cancers.

Heart Health

Folate, a B complex vitamin, is essential for a healthy cardiovascular system and is found in abundance in asparagus (one cup contains 66% of the RDA of folate). Firstly, it is involved in a biochemical event called the methylation cycle, which allows for the proper transcription of DNA, the transformation of norepinephrine to adrenalin and the transformation of serotonin to melatonin. Secondly, folate regulates the amino acid homocysteine, which in high levels can be a strong risk factor in heart disease. And finally, B vitamins such as choline, biotin, and pantothenic acid manage our blood sugar levels by effectively metabolizing sugars and starches.

Birth Defects

Folate is also essential for proper cellular division. Healthy servings of asparagus can prevent a folate-deficiency, which has been linked to birth defects such as spina bifida (a congenital defect in which the spinal cord is exposed through a gap in the backbone).

Diuretic

The amino acid asparagine, found in asparagus, is an effective diuretic and has been historically used to treat swelling, arthritis, rheumatism, and PMS-related water retention.


Diet and Digestion Inulin, a carbohydrate in asparagus, encourages the growth of Bifidobacteria and Lactobacilli, two bacteria that boost nutrient absorption, lower the risk of allergy and colon cancer, and help prevent unfriendly bacteria from taking hold in our intestinal tract. Furthermore, one cup of asparagus contains over 11% of the RDA of dietary fiber and almost 10% of the RDA of protein. The healthy fiber and protein content of asparagus stabilizes our digestion, curbs overeating, maintains a low blood sugar and prevents constipation. And finally, one cup of asparagus also contains only 43 calories.

Vitamin K

Asparagus is an excellent source of vitamin K (providing 114% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Furthermore, vitamin K prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke.

Vitamin C

As mentioned above, asparagus contains a healthy dose of the strong antioxidant vitamin C (over 30% of the RDA). Other health benefits associated with vitamin C are a lower blood pressure, healthy immune system, and resistance to age-related ocular diseases, such as cataracts and macular degeneration.