Good Fats . . . your new best friend

Omega-3 Fatty Acids

Have you heard the term omega-3 fatty acids before?

Well, we are going to explain this term to you and tell you how and why you need to increase your intake of this essential fatty acid. Omega-3 fatty acids are necessary for human health but cannot be synthesized by the body. We have to get them through foods, such as salmon, tuna, halibut, herring, mackerel, algae, krill, green leafy plants, walnuts, chia seeds and Brazil nuts.


Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, growth, development, production of hormones, and blood clotting. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer, and arthritis. Because of their high concentration in the brain, omega-3 fatty acids are important for brain memory and performance.

Most children are deficient in the omega-3 essential fatty acids. These vital nutrients are crucial building blocks of child development and play key roles in every aspect of health, including brain and eye function.

**Symptoms of omega-3 fatty acid deficiency include fatigue, dry skin, poor memory, mood swings, depression, poor circulation and heart problems.

On the other hand, omega-6 fatty acids are also essential but have a tendency to promote inflammation in the body if consumed in large amounts. It is important to have the proper ratio of omega-3 and omega-6 fatty acids in the diet.

The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids, which encourages inflammation and disease production, such as heart disease, cancer, diabetes, obesity and arthritis.  

Benefits of Omega-3 Foods

  • Reduce inflammation throughout your body
  • Keep your blood from clotting excessively
  • Maintain the fluidity of your cell membranes
  • Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
  • Reduce the risk of becoming obese
  • Improve the body’s ability to respond to insulin
  • Help prevent cancer cell growth

Symptoms and Conditions that Indicate a Need for Omega-3 Foods:

  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain
  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes

Omega-3 Fatty Acids are found naturally in:

  • Oily fish (sardines, salmon, mackerel, anchovies, black cod)
  • Spirulina
  • Green-lipped mussels
  • Flaxseed oil and ground flaxseeds
  • Brazil nuts
  • Pumpkin seeds
  • Krill oil
  • Walnuts
  • Chia seeds
  • Wheat germ

Take a look at these ways to increase intake of omega-3 fatty acids and decrease omega-6 fatty acids.

How to Increase Omega-3 Fatty Acid Intake:

1. Eat 1-2 portions of wild fish per week

  • wild salmon, mackerel, cod, sardines, and anchovies
  • choose smaller wild fish to decrease ingestion of mercury and dioxins

2. Increase omega-3 fatty acid foods

  • Green-lipped mussels
  • Flaxseed and krill oil
  • Brazil nuts
  • Pumpkin seeds
  • Walnuts
  • Chia seeds
  • Wheat germ
  • Spirulina (found in green powders)

3. Take a daily omega-3 supplement

  • Try Nordic Naturals Omega-3  found in Whole Foods or online at
  • Supplementing your children with Nordic Naturals fish oil  is a safe, pure, and effective way to give your child’s mental and physical well-being a nutritional head start. They have tasty, patented, natural fruit flavors that will please even the pickiest palates and leave many kids asking for more!
  • Most OTC fish oils are already rancid and will not improve your omega-3 fatty acid levels. Most companies say that they produce superior omega-3 fish oil but cannot prove it. The only objective proof of fish oil purity is third-party analysis that verifies adherence to strict standards.

Nordic Naturals meets every one. It is the ONLY fish oil that we recommend and you can purchase it in Whole Foods, Sprouts, many supplement stores and

Eat more omega-3 fatty acid foods and take a supplement daily!

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