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Omega Fatty Acids Are You Afraid of Fat? • Many people are! • Have you ever purchased the low or no fat version of a food? Did you know that fat is simply replaced by sugar in these products? – Examples: Low or No Fat product (calories) Full Fat “regular” product (calories) Calories Saved 2 Tablespoons Reduced Fat Peanut Butter (187) 2 Tablespoons Regular Peanut Butter (191) 4 Small, low fat blueberry muffin (131) Small, regular blueberry muffin (138) 7 Fat free vanilla frozen yogurt (100) Whole milk vanilla frozen yogurt (104) 4 All Fat is Not Bad. • Some kinds of fats are healthy and good for you • Avoid the fats that are unhealthy and increase your risk of heart disease, cancer, diabetes, and other chronic diseases • Your Body MUST have fat. Therefore…. Give it Healthy Fats! Fats are needed to – help the intestines absorb fat soluble vitamins – create energy (1 gram of fat provides 9 calories of energy) – help regulate body temperature – form healthy cells (cell membrane is made of fat) – protect vital organs and hold them in place So how do I know if it is a healthy fat? • Simple. Is it a natural fat or a processed fat? • Natural fats are primarily from animal protein (beef, pork, chicken, etc), or nuts, or fruit (avocado, olives, etc) in their unaltered form! • Processed fats have been changed – hydrogenated – to make fully or “partially hydrogenated” trans fat • Hydrogenation is a chemical process in which hydrogen atoms are added to a liquid vegetable fat to change it to a solid (example: margarine) Avoid Hydrogenated Trans Fats • Biggest culprits are processed foods – Frozen foods, especially pizza, desserts, pot pies, breaded fish sticks – Prepackaged soup cups – Cake and biscuit mixes – Microwave popcorn – Chips and crackers – Cookies and candy – Margarine • for each teaspoon of margarine consumed each day, risk of heart disease was found to be raised by 10% • Long-term margarine consumption by women was associated with a 67% increased risk of heart disease Fill Up on the Essential Fatty Acids - These are the Good Guys! • “Essential” means that you must consume foods containing these fats – your body cannot make them • Some of the most important essential fatty acids are the omega fatty acids – Omega-3, Omega-6 and Omega-9 are all essential fatty acids • Omega fatty acids reduce inflammation, keep your skin healthy, are necessary for brain development and function, fight cancer, prevent arthritis, and more! • Most Americans consume 16 - 30 times as much omega-6 as omega-3 (16:1 or 30:1) • Americans use a lot of vegetable oils, which contain high levels of Omega-6 Why is High Omega-6 and Low Omega-3 a Problem? • While necessary for you, too much omega-6 can cause inflammation and pain • For the best health results try for just a little more omega-6 than omega-3 – A more balanced 4:1 or less ratio reduces risk of dying from heart disease by 70% – Also reduces inflammation, colon and breast cancer risk, and more! • Did you know? Trans-fats interfere with how omega fatty acids are metabolized and make them less available to the body. Another reason to avoid trans fats!! How do I know if I need more fatty acids? • 99% of people in the United States do not get enough omega-3 fatty acids so you probably need more! • Some signs of omega fatty acid deficiency – Dry skin and hair – Depression and/or anxiety – Fatigue – Dry eyes and dry mucous membranes – Brain fog How to get more Omega-3 • Number one food source of omega-3 fatty acids: cold water fish such as SALMON • Why? • Contains omega-3 as EPA and DHA – the specific forms of these fats as they are used by your body • How much do you need? Ideally, eat cold water fish at least twice a week – HOWEVER… fish are polluted with heavy metals, PCB and toxins – Women who are, or plan to be, pregnant should minimize intake of fatty fish Why Fish OIL isn’t the best choice either • Omega-3 fats are carried on triglycerides (a type of fat) – Triglycerides are inefficient carriers so high dosage level required – High levels of triglycerides themselves are considered a risk for heart disease • Require high level of processing: frozen for transport, thawed, and subjected to high heat, pressing, chemical solvents, and distillation • Can be contaminated with heavy metals and other toxins, just like fish • Processing, spiking with artificial levels of EPA/DHA, and triglycerides make the oil unstable and rancid – Fish burps – Likely to cause inflammation and damage, not relieve it Here’s what consumers have to say about fish oil: • 40% of consumers who are interested in omega-3 supplements would prefer NOT to take as a fish oil • Biggest turnoffs: – bad taste – bad aftertaste – fishy burps – bad smell – large capsule size NutraIngredietnts.com. The Yuck Factor? US Survey reveals consumer demand for omega-3s… minus the fish. Available at: http://www.nutraingredients-usa.com/Consumer-Trends/The-yuck-factor-US-survey-reveals-consumer-demand-for-omega-3s-minus-thefish/?utm_source=newsletter_daily&utm_medium=email&utm_campaign=Newsletter%2BDaily&c=4b%2BHeRxCCWJQprFxCT44zQ%3D%3D Tableted omega-3 from salmon • A tablet form of omega-3 from salmon is an ideal way to get omega-3 • Omega-3 bound to phospholipids, not triglycerides – Efficient transport; well-absorbed – allows for smaller dosage – Phospholipids are very healthy for the body, especially the brain • Minimal processing – no heat, pressing or chemical solvents • Very sustainable – fish are wild-farmed – Healthy environment in natural ocean water – No danger of over-fishing the wild salmon population • From the head, not the body of the fish where the toxins are concentrated - very clean and pure • Solid form – not an oil – so no problems with rancidity or aftertaste Vectorization What about fish farms? • Three common sources of fish – Inland fish farms • Hole in the ground; very dirty; fish fed artificial diets – Wild caught salmon • Sustainability concerns – Wild-farmed salmon • Ocean water – clean, natural diets • Managed population so no danger of overfishing • Nothing is wasted – fillets are for food, heads are for supplements What about other sources like KRILL or FLAX? Who Can Benefit from Phospholipid Omega-3? • Children – especially kids with ADD/ADHD • Pregnant women – Developing fetal brain needs omega-3 and phospholipids, not triglycerides and heavy metals • People with – Diabetes (fish OIL has been shown to have adverse effects on blood sugar levels) – History of heart disease or high blood pressure – Concerns about brain function – Fatigue or other symptoms of fatty acid deficiency – Allergies, Asthma, or any inflammatory problem