If you’re a regular reader of our blogs, we’re sure you have noticed how encouraging we are around including essential Omega-3 fatty acids in your diet to benefit your overall health.
如果您是我们公众号的忠实读者，那么您就会注意到我们总是在提醒您Omega-3不饱和脂肪酸对您的健康是多么的重要。
While you might feel well versed in the area, your Omega-3 levels really are one of the most essential nutrients to prioritise – for the many benefits, but also because most people have no idea how much they’re getting. Read on to understand why Omega-3 is so important and how you can get a better insight into how you’re tracking.
您可能对此已经有了深刻的认识,Omega-3是我们所需的主要营养成分之一，它的好处多不胜举，但是大多数人却不知它的摄取量应该是多少。下面我们一起来更深一步的了解为什么Omega-3是如此的重要，以及如何更好的摄取。
Why Omega-3 is the Good Fat
为什么Omega-3是一种有益的脂肪。
Omega-3 fatty acids are important in achieving optimal health for you and your family. Referred to as essential fats, or the “good” types of fat, we know we should be enjoying as many Omega-3 rich meals as possible – especially as the human body doesn’t produce any on its own.
Omega-3不饱和脂肪酸对您和您家人的健康来说是最佳的选择。谈到必要的脂肪，或者说“有益”的脂肪，我们都知道在饮食中omega-3的含量越高越好-尤其人体本身是无法合成这种物质的。
These tasty fatty acids support your heart health by keeping your heartbeat regular and your blood pressure normal. Omega-3 also normalises and regulates unhealthy cholesterol triglyceride levels, which is a blood fat linked to heart disease. If a happy and healthy heart isn’t enough, these fatty acids are also good for osteoarthritis, inflammatory conditions and autoimmune disorders.
这些不饱和脂肪酸通过控制心跳速率和血压来保障心脏的健康。Omega3也可调整血液中不正常胆固醇和甘油三酸酯含量,异常的含有量会导致心脏类的疾病,。它的效果除了还您一个健康的心脏外，这些不饱和脂肪酸还可解除关节酸痛不适，消炎镇痛，和增强自身免疫力。
Your child’s learning and behaviour could be impacted positively from an Omega-3 rich diet as well. Omega-3 oils help maintain healthy dopamine levels, increase nerve cell growth and even improve cerebral circulation in the brain – meaning your child’s brain is properly nurtured and supported to run at full capacity. Research has also found that children with attention deficit disorder (ADHD) or learning disabilities are more likely to have low Omega-3 levels. All the more reason tomake sure you’re keeping intake high.
高含量Omega-3的饮食对您孩子的学习能力和行为举止也有着积极的影响。Omega-3还可以提高多巴胺含量，促进神经细胞发育，甚至还可以改善大脑内的脑循环-意味着大脑可以得到充分的营养并可以被最大化的开发。最新的研究还发现Omega-3不足可能导致注意力缺陷多动障碍和学习障碍。相信这么多的理由足以让您确保您有足够的摄入量。
Where can you find Omega-3?
在哪里可以找到Omega-3呢？
If you’re really wanting to pump up your Omega-3 levels, oily fish is your best option, especially fresh salmon and small fish like sardines and anchovies –however, any seafood is generally a great choice, so add to your shopping list when you can. These animal-based choices, while primarily oily fish, containthe EPA and DHA varieties of Omega-3, which have more potent health benefits overall. As a vital requirement for how our bodies function, especially in the brain and eyes, we’re best to include high levels of these EPA and DHA Omega-3 varieties to ensure we’re making the most of our intake.
如果您想增加Omega-3的摄取量，鱼油是最佳选择，尤其是新鲜的三文鱼，沙丁鱼和鳀鱼-或者说海鲜类食物都含有它，所以往您的菜篮子里添放这些食物是多多益善。这些来源于鱼类动物类的不饱和脂肪酸，尤其是鱼油，含有EPA(二十碳五烯酸)和DHA（二十二碳六烯酸）的Omega-3，对人体健康有着主要的益处。作为我们身体机能所需的重要的元素，特别是脑部和眼部，我们必须确保饮食中的EPA和DHA Omega-3足够的摄取量。
Alternatively, especially for our vegetarian and vegan diets, flaxseed, chia and hemp oils are also great sources. They have Omega-3 containing ALA, which your body then converts into EPA and DHA. While your body can’t convert all plant-based ALA to EPA and DHA,(meaning the beneficial impact isn’t as strong), including these ALA Omega-3s in your diet will still help you boost your levels overall. You can also opt for avocado, nuts, dark green veggies and beans – all of these are loaded withALAs to help increase your intake and claim the benefits.
除此之外，在蔬菜和素食中，亚麻籽、起亚籽和大麻籽也是不错的Omega-3来源。它们含有ALA(ALAα亚麻酸),可在我们体内转化为EPA和DHA。尽管我们身体并不能把所有的ALA都转化为EPA和DHA（有好处但不够充足），但是多食用这些含有ALA Omega-3的食物还是有助于我们的健康。您还可以选择食用牛油果，坚果，深绿色蔬菜和豆类，这些食物也都含有大量的 ALA。
If you’re not a fan of eating fish, you could try Good Health Red Super Krill. This will help to boost EPA and DHA Omega-3s and is a great choice to help bridge the gap between what you’re getting in your diet and what your body could do with thanks to the highly-absorbable phospholipid form of Omega-3.
如果您对海鲜不是那么的感兴趣的话，为什么不试一试好健康的红色超级磷虾油，它是Omega3中高度吸收性磷脂的产品，可以帮助我们补充在饮食中无法摄取身体所需的足够量的 EPA 和DHA Omega-3。
A Balancing Act: Omega-3 vs Omega-6
如何保持Omega-3 和 Omega-6的平衡
Like with most things, moderation is key for your overall wellbeing and health. This is the same with Omega-3 and Omega-6. Today’s diet contains far more Omega-6 fats and very low Omega-3 levels.
与自然法则相同，平衡是健康的关键。Omega3和Omega6也不可例外。现代饮食中，Omega-6的摄取量要远远超出Omega-3。
Omega-6 is primarily sourced from corn, soy, canola, safflower, and sunflower oils. These are over abundant in the typical modern diet, which explains the excess most of us have in our Omega-6 levels.
Omega-6主要存在于玉米、大豆菜籽、红花和葵花子油中。这些油类在现代饮食中的高摄取量解释了为什么我们体内的Omega-6远远超出了我们身体的需求量。
Many scientists believe Omega-3-Omega-6 imbalance is a key link to the high incidence of many conditions we see today, such as heart disease, hypertension, diabetes, obesity, premature aging, inflammatory diseases and some cancer forms. Cover your bases and include a daily supplement of Omega-3 to help even things out.
许多科学家认为Omega3和Omega6不均衡与很多现代高发疾病有着密不可分的联系，例如心脏疾病，高血压，糖尿病，肥胖，早衰，炎症性疾病，甚至某些癌症疾病。保证足够的Omega-3摄取量可以减少这些疾病的发病几率。
Are you getting enough?
您的摄取量是足够的吗？
Most people not only need more Omega-3, but they also have no idea they do. The more understanding you have of your personal Omega-3 index, the better your family’s health and wellbeing will be because of it. We’ve created an Omega-3 Destination Zone to guide you on ways to optimise your Omega-3 levels –including more on why you should have a better insight into how you’re tracking and simple Omega-3 tests available to do so.
很多人不仅Omega-3的摄取量不够，而且还对怎么解决毫无头绪。对资深的Omega-3指数了解越多，对您和您的家人都更有益处。我们创建了Omega-3对照表，让您可以随时检测您自身的Omega-3指数，还可以了解它是如何操作的。
These Omega-3 fatty acids are important for all systems of your body to function at their best, including your skin, heart, brain and organs. Whether it’s serving more fresh fish, or taking a daily supplement, you can’t go wrong with a generous helping of Omega-3.
Omega-3不饱和脂肪酸对我们的身体各项机能都是如此的重要，尤其是皮肤，心脏，大脑和内脏。无论是食用鲜美的鱼类，又或者是营养保健品，都将会是一个不错的选择。
