QUICK GUIDE TO OMEGA 3 FATTY ACIDS

You’ve heard us tout the benefits of omega-3 fatty acids for years, from their ability to boost your brainpower to their knack for protecting your ticker. But what exactly are these fats, and what’s their big lifesaving secret? Consider this your quick guide to omega-3s:  

What Are They?

Here’s a quick science primer: Omega-3 fatty acids and their cousins, omega-6s and omega-9s, are polyunsaturated fats. Two polyunsaturated fats—linoleic, an omega-6, and alpha-linolenic acid (ALA), an omega-3—are considered essential. “Our bodies can’t make polyunsaturated fatty acids,” says Stephen Smith, Ph.D, a professor of meat science at Texas A&M University. “We must have those in the diet for growth and normal health.” 

Two important omega-3s found in fish—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—are considered conditionally essential. The hitch: Your body can make them, but sometimes you don’t make enough.

 Related: Omega Fatty Acids - 7 Myths Debunked

10 TOP CANCER EXPERTS REVEAL WHAT THEY DO TO AVOID THE DEADLY DISEASE.

Cancer is among the leading causes of death worldwide. And while there have been lots of medical advancements towards treating some kinds and boosting survival, there is still lots of work to be done.

That's why your best bet is to play the preventive game: Work on ways to reduce your risk of getting cancer in the first place.

We asked physicians and researchers how they dodge this deadly disease. One answer is obvious: don't smoke. Here are 10 more ways these experts protect themselves from cancer.

CANCER PREVENTION TIP #1: MIST YOUR MUG

Your skin wins your body's prize for "most likely to get cancer." Every morning, dermatologist Joseph Sobanko, M.D., of the University of Pennsylvania, uses generic broad-spectrum SPF 30 sunscreen with either zinc or titanium dioxide. He shuts his eyes and sprays an even coat on his face after he brushes his teeth and combs his hair.

HOW MUCH FISH IS SAFE TO EAT PER WEEK?

Quick, guess what major food source Americans still fall way short on in their diets? If you said fish, winner, winner, seafood dinner. The average American eats only a third of the recommended eight ounces of seafood per week, according to the USDA. And that means we’re missing out on all the nutritious stuff seafood has on offer: lean protein, vitamin D, selenium, and brain-boosting, heart-healthy omega-3s.

“Personally I don’t think people eat enough fish simply because they don’t know how to cook it,” says Keri Gans, R.D., author of The Small Change Diet. 

But there could be another culprit: concerns about mercury. This naturally-occurring mineral can be toxic in high levels, and it tends to hang around in your body, so pros recommend limiting consumption of fish that contain a lot of it. Pregnant or breastfeeding women are warned to watch their intake because high levels of mercury can damage the developing brain and nervous system of a fetus or baby, but small children and any woman of childbearing age should be concerned as well.

6 ANTI - INLAMMATORY POWERHOUSE FOODS

Chronic inflammation has been associated with an increased risk of arthritis, diabetes, heart disease, high blood pressure, osteoporosis, and cancer. Sure, some inflammation is good—the acute kind is a form of self-protection, your body's immune response to a cut or pathogens entering the body. 

Chronic inflammation, however, means that your body is constantly producing immune cells, which can damage the body. This harmful inflammation is a result of never-ending stress, being overweight, or a diet high in things like sugar, trans fats, and various toxins. But while the wrong diet promotes excessive inflammation, a diet rich in clean foods can help reduce it and its harmful effects on your body. The following foods in particular are anti-inflammatory powerhouses.

Cold-Water Fish

Salmon, black cod, sardines, and anchovies are full of anti-inflammatory omega-3 fatty acids. Salmon is a particularly good choice—its rosy pink color comes from carotenoids, which also have anti-inflammatory properties. 

6 Things Omega 3's Can Do For Your Health And 3 Things They Can't.

Anyone who has ever burped their way through a bottle of fish oil supplements has probably wondered to herself, "Is this really worth it?!" 

While the fishy aftertaste can certainly be unpleasant, those oils (technically, omega-3 fatty acids—docosahexaenoic acid[DHA] and eicosapentaenoic acid [EPA], to be specific) are thought to have inflammation-fighting and heart-protecting benefits. So at first blush, you're likely to answer your own question with a hearty yes.