Are you getting your fats right?
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Transcript of Are you getting your fats right?
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Are you getting your fats right?
• A healthy body needs a mix of nutrients i.e. proteins, carbohydrates and fats – yes fats!
• Fats are concentrated in calories• Helps the body absorb nutrients• Most of us eat too much fat • Yet the vast majority of us don’t get enough of
one particular type – the omega-3s
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Fat facts• Saturated fats: solid at room temperature,
mostly from animal foods such, too much can trigger heart disease
• Unsaturated fats: liquid at room temperature, from plant/vegetable/marine sources
• Most of us need to reduce total fat intake (especially foods that are high in saturates) and replace them with unsaturated fats especially omega-3 fats.
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Unsaturated fats• Monounsaturated – part of the heart-healthy
Mediterranean diet (olive oil, avocados, nuts)• Polyunsaturated – omega-6 and omega-3 fats
are essential fatty acids (or EFAs) or polyunsaturated fatty acids (PUFA).
• The body can’t make them – you have to get them from your diet.
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More about omega-6 fats • Involved in many body processes• Vegetable oils (sunflower, safflower,
and corn oil, meat, eggs and dairy) are major contributors
• Most of us get plenty of omega-6s but not enough omega-3s
• Replacing saturated fats with unsaturated fats (omega-6 and omega-3) is heart-healthy
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Omega-3 fats and health• Long-chain varieties eicosapentaenoic acid
(EPA) and docosahexaenoic acid (DHA) are vital building blocks for all cell membranes
• EPA and DHA are needed for hormone production, to protect the immune system, for healthy vision and brain development and function, for healthy cell growth.
• Both are potent anti-inflammatories and much more…
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More about omega-3 fats • Brain and nervous system. Much of the brain
is made from DHA)• Anti-inflammatory action. Inflammation is
behind many chronic conditions such heart and blood vessel conditions.
• Heart health. Adequate omega-3s may help to lower harmful fats and raise healthy HDL-cholesterol
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More about omega-3 fats • Eye health. According to the Linus Pauling Institute,
omega-3 intake may protect against age-related macular degeneration
• Pregnancy and breastfeeding. Needed for brain and vision in the growing baby
• Prostate health. Research suggests a link between omega-3s and reduced risk of death in men affected by prostate cancer
• Cell ageing. Fatty acids may protect against cellular ageing
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Nature’s edible antifreeze !• Omega-3s liquid at very low
temperatures• Without this natural antifreeze, cold
water fish would freeze! • Helps keep your blood vessels flexible• Richest sources are oily fish e.g.
salmon, sardines and fresh tuna. Seafood and white fish contain smaller but useful quantities
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Could you be short on omega-3s?
• Early hunter-gatherers ate a diet that with a 1:1 ratio of omega-6 to omega-3 fats
• They ate many more omega-3 rich organ meats (brain and bone marrow)
• Wild-caught animal meat naturally contains more omega-3s than grain-fed, farmed livestock
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Could you be short on omega-3s?
• Today the ratio is around 15:1 in favour of omega-6 to omega-3
• In Japan where fish is a staple food, the ratio is 4:1 and the population is considered one of the healthiest worldwide
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It’s a competition!• Omega-6s and omega-3s are chemically similar• When you eat more omega-6s, they compete with
omega-3s for the same enzymes • The more omega-6s there you consume, the more
enzymes are used up opposing some of omega-3s' beneficial effects
• The result – fewer enzymes are available to convert omega-3 fats into anti-inflammatory chemicals needed to keep the inflammatory process in check
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Getting the balance right• Some experts suggest that consuming too much
omega-6 and so little omega-3 can trigger inflammation which may lead to heart disease and other conditions
• Most experts agree that in the average western diet, you’re likely to get so many omega-6s that reducing your intake could bring health benefits
• Cutting omega-6s and increasing omega-3s can help you to get the balance right
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How much is enough?• The Heart Foundation recommends
500mg EPA and DHA daily • Around 1000mg of omega-3 (marine
source) daily is recommended if you have heart disease
• UK studies suggest a massive nine out of ten people fall short of this amount; the figure is likely to be similar here in ANZ
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Boosting your omega-3s• Eat more fish. Two serves of oily fish weekly• Switch oil. Try canola oil which contains alpha
linolenic acids (ALA) – a precursor to long chain omega-3s
• Eat more veggie sources of omega-3s. Walnuts, flaxseeds (freshly ground), chia seeds, soy beans, tofu and leafy vegetables such as kale
• Cut down on processed foods – manufacturers often use omega-6 rich vegetable oils
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Converting non-marine sources• Nuts and seeds contain a short chain omega-3
called alpha-linolenic acid (ALA) • This is converted into long-chain fatty acids (EPA
and DHA) in the body• Conversion process isn’t efficient – 8-20% of ALA
is converted to EPA and just 0.5-9% is converted to DHA
• We lose the enzyme that converts ALA to EPA and DHA with age
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What about fish oil supplements?• Fish oil is a readymade source of EPA and DHA• Derived from the flesh of cold-water fish, (e.g.
salmon, mackerel, herrings, sardines and anchovies)
• A naturally powerful anti-inflammatory• Supplementing your diet is useful for general
health and to treat a range of conditions
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• Heart health – relaxes blood vessels and helps boost blood circulation
• Joint health – reduces pain and swelling in joint conditions
• Skin inflammation – can help to ease chronic inflammatory conditions
• Behavioural problems – DHA may help to improve short attention span and restlessness
Benefits of fish oil
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Benefits of fish oil • Healthy vision – those who ate the most fish
oils had a 38 per cent lower risk of developing AMD (Harvard University). Highest concentration of DHA is found in the eyes
• Healthy pregnancy, healthy baby – important for the healthy development of baby’s brain, nervous system and sight. The DHA in the brain triples in the third trimester. Breast milk is rich in omega-3s
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Not all fish oils are created equal• ‘Not all kinds of omega-3s have the same
health benefits.’ Dr Alex Richardson, Food & Behaviour Research
• Products can contain little, if any of the important forms of omega-3s for human health, EPA and DHA
• ‘Fish oil capsules or liquids that contain at least 500mg of EPA and DHA in a daily dose are a good source’ Australian Heart Foundation
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Pesticides and purity• BiOmega: Offers exceptional purity – virtually
free of harmful contaminants (mercury, PCBs, pesticides and other heavy metals)
• BiOmega: safe and can be used long-term for long-lasting health benefits
• BiOmega: fortified with vitamin D (most omega-3 rich marine sources naturally also provide vitamin D)
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BiOmega
• Contains 1000mg cold-water fish oil rich in the important omega-3 fatty acids EPA and DHA
• Contains EPA 320mg and DHA 230mg (550mg total long chain fatty acids)
• Easily absorbed
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Taking BiOmega
• Try a small amount to begin with and build up to the recommended amount.
• Take with food to avoid a fishy aftertaste or digestive problems.
• Use only as directed. Always read the label. Vitamin supplements should not replace a balanced diet.
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And finally…
• There’s no doubt that the vast majority of us don’t get enough omega-3s for good health. Cutting down on saturated fats and increasing your intake of vegetable and fish-based omega-3s is an important way to boost long-term good health.
• Are you hooked on BiOmega yet?