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Omega Fatty Acids – What are Omega fatty acids?


There are two essential fatty acids that contribute to a healthier heart and they are part of the so-called “omega” grouping. Linoleic acid is one of the omega-6 fat family, and alpha-linolenic acid is a member of the omega-3 fat family. Both of these fats are PUFAs, and have appeared in the news for their health benefits. That’s because, when they’re metabolized in the body, they form compounds known as eicosanoids that can act like hormones.

They help regulate blood pressure, blood clot formation, blood lipids, and the immune response to injury and infection. These two fatty acids are also found in oily fish along with long chain omega-3 fatty acids DHA and EPA. Fish form part of a heart healthy diet. Reports in the Journal of the American Medical Association, and the New England Journal of Medicine found that two 4-ounce weekly servings of a fatty fish (like salmon) seem to help protect both men and women from heart disease. That is why 2 servings of fish per week are recommended as part of the new Dietary Guidelines.

Food Serv. Size Calories Omega3(g) Omega6(g)
Promise® 60% Vegetable Oil Spread 1 tbsp. 80.0 0.4 3.4
Promise® 35% Vegetable Oil Spread 1 tbsp. 45.0 0.25 2.0
Salmon* 4 oz. 161.0 2.0 0.5
Trout* 4 oz. 134.9 0.8 0.4
Tuna 4 oz. 163.3 1.3 0.1
Bluefish 4 oz. 140.6 0.9 0.1
Herring 4 oz. 179.1 1.9 0.2
Anchovies (canned in oil, drained) 1 oz. 59.5 0.6 0.1
Sardines (canned) 2 oz. 117.9 0.8 2.0
Flax Seed Oil 1 tbsp. 119.5 7.5 1.8
Canola Oil 1 tbsp. 123.8 1.3 2.8
Walnut Oil 1 tbsp. 120.2 1.4 7.2
Soybean Oil 1 tbsp. 75.0 0.9 6.9
Flax Seeds (ground) 2 tbsp. 81.8 2.0 0.9
Walnuts (English) 2 tbsp. 148.8 1.1 4.8
Soybeans (cooked) 1/2 cup 97.0 0.5 3.8
Tofu (firm) 1/2 cup 80.9 0.4 2.8
Soy Milk 1 cup 60.3 0.2 1.8
Raspberries 1 cup 60.3 0.1 0.3
Green Leafy Vegetables 1 cup raw or1/2 cup cooked 33.5 0.1 0.1
Wheat Germ 2 tbsp. 51.8 0.1 0.8

More about omega fatty acids:

What is the best source and what is the correct dose?

What are the benefits for sportsmen?

Are there any side effects?

Are they legal substances for athletes?

source Time-to-Run and Women‘s Editor Cassandra Davis

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