Omega Fatty Acids, or EFAs, are considered ‘good fats’ and are an essential part of a healthy diet. Whilst most people tend to think that all fats are unhealthy, Omega Fatty Acids have a variety of health benefits including helping the body process cholesterol and degenerating arteries of cholesterol, assisting the adrenal and thyroid glands, and regulating blood pressure therefore becoming quite essential!
There are different varieties of Omega Fatty Acid, most notably Omega-3, Omega-6 and Omega-9 (carbon chains of 3). The final variety may be naturally produced by the body, however the first two Omega Fatty Acids cannot and therefore must be consumed either through Omega Fatty acid rich foods or via food supplements.
Omega-3, also known as Linolenic Acid or ALA, is perhaps the most well known of the EFAs and both Fish oil and flax seed are sources. Oily fish such as herring, salmon, sardines and anchovies contain high levels of Omega-3, with tuna also being a source but containing relatively lower quantities. Although fish is a source of Omega-3 Fatty Acids, they obtain them from algae in their diet, rather than producing the EFA themselves, and this later passes on to us via movements in the food chain.
Flax seed, also known as Linseed, is also a source of Omega-3 and is the other main source of Omega-3. Butternuts and Walnuts are also sources of Omega-3, but the percentage quantity of the EFA is far lower in these.
Regular consumption of Omega-3 is necessary for a healthy diet, and which source is most beneficial to your health is a question that deserves some coverage. Fish oil may be considered superior because it is an animal product, and because it is a direct source of EPA and DHA.
Flax seed may be a superior source of Omega-3 due to the fact that with oily fish there are health risks posed by the potential presence of heavy metals and fat-soluble pollutants such as dioxin. However, it should be remembered that many manufacturers have processes in place to both monitor and remove these contaminants. Flax seed is also considered by some to be superior because it is fiber rich, and also not a direct fat. Flax seed, or linseed, contains high levels of ALA which is one of the two Omega Fatty Acids the body needs, and the body can create all other Omega Fatty Acids that are needed once it has this ALA source. However, in doing so, relatively more flax seed must be consumed.
Another issue that people concerned with having a good source of EFAs in their diet may ask is whether they should obtain the Omega-3 source directly from the food or via food supplements. Although food supplements do offer the benefit that there is a regulated amount of the Fatty Acid, and therefore you can be ensured of how much of your RDA you are having, there have in recent years been many health scares related to food supplements and in particular with Omega-3 fatty acids. As an example, in 2006 the FSA in the UK was forced to temporarily withdraw a brand of Omega Fatty Acids supplement because of high levels of the toxic contaminant PCB. Although cost can be a contributory factor, it is almost always more beneficial to get your Omega Fatty Acids directly from the food source, not only because it is a more pleasant way or because there are less health risks but because in doing so you receive the other beneficial nutrients.
No suprise on my advise here. I believe you should know you are short on something before you start supplementing, making food choices superior. Omegas happen to be something needed weekly. If you eath fish 1-2 times a week (friday night sushi?) you probably get enough of your Omegas. Flax seed is a favorite of mine. I add to everything as it tastes good and adds fiber to your meals! Feel free to get more info on this, there are vast amounts of theories about ailments that come and go from lack of Omegas including fatigue!
译文:
一些在你日常饮食中不可或缺的脂肪——欧米茄！
欧米茄脂肪酸，被人们视为“优质脂肪”，是健康饮食不可缺少的一部分。然而，大多数人常常认为所有脂肪对健康都有害。欧米茄脂肪酸有丰富的营养元素，可以帮助身体修复胆固醇和退化的胆固醇动脉，促进肾上腺和甲状腺生长，调节血压，因此它极为重要。
自然界存在不同种类的欧米茄脂肪酸，最常见的是欧米茄3，欧米茄6和欧米茄9（碳链3）。欧米茄9能由人体自然生成，但是，欧米茄3和欧米茄6必须从营养丰富的食物和食品增补剂中获得。
欧米茄3，也被称作亚麻酸或丙氨酸，它是人们最熟知的脂肪酸。它源自于鱼油和亚麻籽。油性的鱼类包括鲱鱼，三文鱼，沙丁鱼和凤尾鱼，凤尾鱼有着高含量的欧米茄3，而金枪鱼也是欧米茄3的来源之一，只是这种鱼类包含的脂肪酸含量相对较低。尽管鱼类是脂肪酸的来源，但它们不是自身生成脂肪酸，而是通过食用水藻来获得。鱼类就是在食物链中通过这些运动给我们提供脂肪酸的。
亚麻籽，又名亚麻仁，也是欧米茄3的主要来源之一。胡桃仁同样也是欧米茄3的来源，但是，它们的脂肪酸含量远远比其他来源物质要少得多。
经常食用欧米茄3对健康饮食很重要，它非常有益于你的健康，这是一个值得关注和报道的事实。人们也许认为鱼油比亚麻籽好，因为它是动物产品，而且是二十碳五烯酸和二十二碳六烯酸的直接来源。.
因为油性鱼类的健康常面临重金属的潜在压力和诸如二氧杂芑等可溶性油类物质的污染，所以亚麻籽是更优良的欧米茄3的来源。然而，我们应该知道很多制造商已经适当地对油性鱼类进行检测并去除污染物。一些人认为亚麻籽更优良还因为其含有丰富的纤维素而不是直接的脂肪。亚麻籽或亚麻仁，具有高含量的丙氨酸，那是人体所需的两种欧米茄脂肪酸中的一种，一旦人体有了丙氨酸就可以生成其他的欧米茄脂肪酸。然而，如果这么做将会消耗更多的亚麻籽。
人们关心饮食中的脂肪酸能有个良好的来源，他们也许会提出另一个问题，他们是否应该直接从食物或食品补增剂中获取欧米茄3。虽然食品补增剂可以为你提供适量的脂肪酸，你可以确保你拥有足够的每日营养素建议摄取量，但最近几十年很多由健康引起的恐慌与食品补增剂，特别是欧米茄3脂肪酸有关。比如说，2006年英国金融服务局因为欧米茄产品中含有高含量的来自于印刷电路板的有毒物质，被迫暂时停止欧米茄脂肪酸食品增补剂的商标。虽然费用是一个值得考虑的因素，但直接从食物中获取欧米茄脂肪酸永远是更又益的。因为这不仅是一个更好或是避免健康危机的方式，而且，这么做你将获得其他有益的营养。
不要惊讶于我在此的建议。我相信在你开始补充营养之前你知道自己缺乏什么，然后做出好的食物选择。欧米茄是每周都应该补充的营养。如果你每周吃1-2次鱼（星期五晚上吃寿司怎么样?）你将获得足够的欧米茄。亚麻籽是我的最爱。因为尝起来不错所以我把它加到所有食物中，那么请你也把纤维素加入食品中吧。随意找一些关于脂肪酸的信息，有很多关于治愈疾病的理论，那些疾病由缺乏欧米茄引起的，包括疲劳乏力。