Bob Harper's Fat-Blasting Workout

 

Burn fat and calories in 20 minutes with trainer Bob Harper's sweat-dripping circuit workout.

Squat, Swing, Shuffle

What you'll need: a set of 5- to 10-pound dumbbells
How this workout works: Perform each move for 45 seconds, doing as many reps as possible in that time and resting for 15 seconds between moves. Complete the circuit four times.
Targets shoulders, back, arms, abs, butt, legs

 

 

Rise up and raise dumbbell over head as you shuffle twice to right: Step right foot out to right side, bring left foot to meet right and then, keeping left foot planted, step right foot out to right again. MAKE IT EASIER: Stay in place rather than shuffle.

• Switch arms and shuffle to left for the next circuit; repeat.

 

 

Lever Lunge

Targets shoulders, arms, obliques, legs

• Stand with feet hip-width apart, arms over head, holding ends of a single dumbbell in each hand.
• Lunge forward with left leg, bending both knees 90 degrees as you rotate torso to right and lower dumbbell by right knee.
• Return to start, then repeat. Switch sides for the next circuit.

 

Dead Lift With a Twist

Targets shoulders, back, arms, obliques, hamstrings

• Stand with feet shoulder-width apart, k
  nees slightly bent, holding a dumbbell in each hand by sides.
• Hinge forward 90 degrees from hips, arms extending down, palms in.
• Return to standing, bending elbows 90 degrees to bring dumbbells by head (like a goalpost).

• With hips facing forward, rotate torso to right. Return to center, lower arms to start.
• Repeat to left to complete 1 rep.

 

 

 

Sidewinder

Targets shoulders, triceps, abs, butt, legs

• Stand with feet shoulder-width apart, then lower into a squat, placing palms on floor in front of feet.

 

 

 

 

• Jump both feet out to right so that legs are extended, knees are slightly bent and body is balanced on hands and toes. MAKE IT EASIER: Jump feet directly behind you into full push-up position.
• Quickly jump both feet back toward hands.
• Return to standing, then repeat motion to left to complete 1 rep.

 

 

Stand with feet hip-width apart and arms by sides.

Lower into a deep squat and raise arms, slightly bent, forward to chest level.

Jump up, swinging arms behind as you turn body 180 degrees in midair toward right to land in a squat facing in opposite direction. MAKE IT EASIER: Turn just 90 degrees in midair to land facing right

 

 

 

Krav Maga

 

Elbow Strike, Knee Strike

Targets: Shoulders, arms, legs
a. Stand in fighting stance with feet staggered, left in front of right, knees slightly bent, elbows bent, hands in front of face.
b. Lift right elbow out to side at shoulder level, bringing right thumb to right shoulder. Drive elbow forward while pivoting to left.
c. Return to fighting stance. Keeping elbows bent, bring right knee up in front of you, pushing hips forward, torso in line with hips. Do 15 reps; switch sides and repeat. Do 3 sets.

Side Kick from Ground

Targets: Abs, glutes, quads
a. Lie on left side with hips stacked, left elbow under shoulder, forearm on ground, and right elbow bent, hand by face. Bend knees 90 degrees in front of you, feet flexed; bring right knee in toward chest.
b. Shift hips forward, off ground, and extend right leg straight out. Bend knee and lower to start. Do 15 reps; switch sides and repeat. Do 3 sets.

Striking Down

Targets: Shoulders, arms, abs, glutes, legs
Stand with feet slightly more than shoulder-width apart, elbows bent, fists in front of face, a pillow between feet. Squat, keeping knees behind toes. With back straight, hinge over from hips and punch right fist down to top left corner of pillow. Lift chest, holding squat, then hinge over and punch left fist to right corner. Quickly alternate right and left punches for 1 minute. Rest for 30 seconds. Do 3 reps.

Sprawl, Knee Tuck

Targets: Chest, abs, glutes, legs
a. Stand with feet shoulder-width apart. Squat low, placing palms in front of you.
b. Immediately jump feet back, landing in full push-up position (palms under shoulders, legs extended) with feet wide. Then arch back into cobra pose, lowering hips toward ground. Next, jump feet back into squat.
c. Jump straight up, bringing hands to chin and tucking knees into chest. Do 2 sets of 10 reps.
Tip: "To avoid injury, stop every strike just before your arm or leg straightens completely -- keep a slight bend in your elbows and knees," says Jarrett Arthur. And for added power and core strength, exhale during the moment of impact every time you strike.

Avocado Hummus

 

Puree 1/4 avocado, 2 tablespoons store-bought hummus, and 1/2 teaspoon lemon juice in a food processor. Stir in 1 teaspoon chopped fresh chives. Serve as a dip with 1 sliced red or yellow bell pepper

 

Beat Stress, Weigh Less: Calorie-Burning Yoga Workout

How the Workout Works

De-clutter your brain while totally trimming your abs, butt, and thighs -- these moves will slim you down and bliss you out. "You'll feel how much more toned you get with these twists, but all the zen of yoga is still there," says Kristin McGee, an instructor at YogaWorks in New York City who mixed this routine from a trio of new classes exclusively for FITNESS. Complete the circuit twice -- the first move of each pair is done at a fast tempo to rev calorie burn, the second is an allover sculptor. Pause in the starting pose of each sculptor for three deep breaths before your reps to get a steady dose of calm. Do the plan two or three times a week for your total mind-body makeover.
What you'll need: A yoga mat

Kickstand Tap

Targets: Abs, butt, and legs

• Start in chair pose: Stand with feet together and arms extended overhead with palms facing each other; sink into a squat. (As you hinge forward slightly from hips, arms reach diagonally upward.)
• Maintaining squat throughout, lift left foot off mat and quickly extend leg behind you to tap mat, then immediately return to start. MAKE IT EASIER: Place hands on hips before starting taps.
• Do 20 reps. Switch sides; repeat.

High Heel

• Start in chair pose: Stand with feet together and arms extended overhead with palms facing each other; sink into a squat.
• Raise both heels off mat, lowering arms directly in front of you at shoulder level as you rise onto tiptoes. MAKE IT EASIER: Keep heels on mat so feet remain flat throughout.
• Do 3 pulses, lowering butt 2 inches toward heels and rising again.
• Lower heels and return to chair pose.
• Do 10 reps.

Side Slide

Targets; Chest, abs, hips, butt, and legs

• Start in tree pose: Stand with palms pressing together in front of chest, and bend right knee out to side, placing sole of right foot on inner thigh of left leg.
• Bend left knee to lower into a squat as you extend right leg out to side, sliding it out on floor, toes pointing forward. MAKE IT EASIER: Place hands on hips for better balance.
• Immediately return to tree pose, tapping right sole on left inner thigh before quickly repeating move.
• Do 20 reps. Switch sides; repeat.

Hip Shaper

• Start in tree pose: Stand with palms pressing together in front of chest, and bend left knee out to side, placing sole of left foot on inner thigh of right leg.
• Maintaining contact of left foot on right thigh, bring left knee across body toward right, then extend left leg out to right.
• Bend left knee again, and bring it out to left side to return to tree pose.
• Do 10 reps. Switch sides; repeat.

Warrior Windmill

Targets: Shoulders, abs, obliques, butt, and legs

• Start in warrior II: Stand with feet hip-width apart, arms extended out to sides, palms down, then lunge with right leg out to right side, toes pointing right, knee over ankle and left leg straight. Turn head toward right hand.
• Maintaining lunge position throughout, hinge at waist toward left as you bring left hand toward mat by outside of left ankle and bring right arm overhead.
• With feet planted, quickly reverse direction, hinging toward right as you arc right arm toward mat behind right thigh and bring left arm up toward ceiling to complete 1 rep.
• Do 10 reps. Switch sides; repeat.

Sumo Warrior

Targets: Shoulders, abs, butt, quads, and calves

• Start in warrior II: Stand with feet hip-width apart, arms extended out to sides, palms down, then lunge with left leg out to left side, toes pointing left, knee over ankle and right leg straight. Turn head to left.
• Pivot on heels so that toes of both feet are turned out slightly, look forward, and sink into a wide squat.
• Lift both heels off mat and do 3 pulses, lowering butt 2 inches toward heels and rising again. MAKE IT EASIER: Lift only one heel, or keep both heels on mat.
• Pivot feet to return to warrior II, this time facing right: Point right toes toward right and left toes forward, leaning body weight over bent right leg and straightening left leg as you look right. That's 1 rep.
• Do 6 reps.

Cha-Cha-Cha

Target: Abs

• Start in plank position: Balance on mat on forearms and toes, maintaining a straight line from head to heels.
• Quickly alternate bringing left knee, then right knee, to touch mat.
• Continue alternating for 30 seconds to 1 minute.

Pendulum Plank

Targets: Abs and butt

• Start in plank position: Balance on mat on forearms and toes, maintaining a straight line from head to heels.
• Lift left foot a few inches off mat and bring it 45 degrees out to left side, hold for 1 count, then return it to start position. MAKE IT EASIER: Step with left foot onto floor briefly when you bring it out to side.
• Repeat move with right leg to complete 1 rep.
• Do 10 reps.

Running Dog

Targets: Arms, abs, butt, and hamstrings

• Start in downward dog: Get on all fours on mat, then tuck toes under and press hips back and up toward ceiling as you step feet back a few steps to form an inverted V, balancing on palms and feet. (Try to keep heels on floor or as close to touching floor as possible.)
• Maintaining V position, quickly bring left knee in toward chest, then press left heel back to extend left leg directly in the air behind you. Immediately bring knee in again.
• Do 10 reps. Switch sides; repeat

Scorpion Press

Targets: Arms, abs, butt, and legs

• Start in downward dog: Get on all fours on floor, then tuck toes under and press hips back and up toward ceiling as you step feet back a few steps to form an inverted V, balancing on palms and feet. (Try to keep heels on floor or as close to touching floor as possible.)
• Maintaining V position, lift right foot off mat, bend right knee 90 degrees, and raise leg so that right thigh is in line with back.
• Keeping bent right leg in air throughout, bend left leg 90 degrees to lower knee toward mat, then straighten it again.
• Do 10 reps. Switch legs; repeat. 

Salmon, Red Potato and Asparagus Salad

1 lb Salmon, broiled

1 lb New Potatoes

3/4 lb Asparagus

4 Sun-ripened Dried Tomatoes

1/4 cup Extra Virgin Olive Oil

3 tbsp Lemon Juice Raw

1 tbsp Parsley

1 tbsp Dill Weed, Fresh

1 tsp Orange Zest

10 oz Mixed Baby Greens

3 stalk Fresh GREEN ONIONS

Toss and your ready to eat

Omega-6 Fatty acids

Omega-6 fatty acids, a type of unsaturated fat, are essential fatty acids, meaning that they aren't synthesized by the human body and must be consumed in foods. Omega-6 fatty acids help lower cholesterol, promote brain and heart health, reduce inflammation and also help keep skin healthy. Most American diets, however, include too many omega-6 fatty acids and not enough omega-3 fatty acids, another type of essential fatty acid. Keeping the ratio of omega-6 to omega-3 fatty acid between 2-to-1 and 4-to-1 helps reduce the risk of disease, the University of Michigan states. Many foods contain omega-6 fatty acids.

Vegetable Oils

Vegetable oils comprise the largest group of omega-6 fatty acids. Vegetable oils have high amounts of omega-6 fatty acids, mostly in the form of linolenic acid, which accounts for 85 to 90 percent of dietary omega-6, the American Heart Association states. Corn oil, cottonseed oil, peanut oil, safflower oil, sesame oil, sunflower oil and soybean oil all contain large amounts of omega-6 fatty acids. Many salad oils and mayonnaise also contain large amounts of omega-6 fatty acids.

Processed Foods

Many processed foods contain large amounts of omega-6 oils and account for the large increase in omega-6 fatty acid consumptions. Pastries, cakes, cookies, chips, crackers, doughnuts and nearly all other processed, packed snack-type foods all fall into this category. Fast foods, processed meats such as hot dogs and fried foods also contain large amounts of omega-6 fatty acids.

Animal Sources

Chicken, eggs, beef and other animal fats have high levels of omega-6 fatty acids. Research conducted at California State University-Chico and reported in 2004 by Dr. Cindy Daly of the College of Agriculture found that grass-fed animals had a more favorable omega-6 to omega-3 ratio than animals fed grain.

Omega-3 fatty acids

What can high-omega-3 foods do for you?

• Reduce inflammation throughout your body
• Keep your blood from clotting excessively
• Maintain the fluidity of your cell membranes
• lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
• decrease platelet aggregation, preventing excessive blood clotting
• inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
• increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
• reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
• reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
• help prevent cancer cell growth

What conditions or symptoms indicate a need for more high-omega-3 foods?

• Depression
• Cardiovascular Disease
• Type 2 Diabetes
• Fatigue
• Dry, itchy skin
• Brittle hair and nails
• Inability to concentrate
• Joint pain

Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Research indicates that omega-3s may be better absorbed from food than supplements. Norwegian researchers compared 71 volunteers' absorption of omega-3s (EPA and DHA) from salmon, smoked salmon, cod (14 ounces of fish per week) or cod liver oil (3 teaspoons per day). Cooked salmon provided 1.2 grams of omega-3s daily, while cod liver oil provided more than twice as much: 3 grams of omega-3s per day.
Despite the fact that the salmon group got less than half the amount of omega-3s as the cod liver oil group, blood levels of omega-3s increased quite a bit more in those eating salmon than those taking cod liver oil. After 8 weeks, EPA levels had risen 129% and DHA rose 45% in those eating cooked salmon compared to 106% and 25%, respectively, in those taking cod liver oil.
In the group eating smoked salmon, blood levels of omega-3s rose about one-third less than in the salmon group. In those eating cod, the rise in omega-3s was very small.
Concurrent with the rise in omega-3s in those eating salmon, a drop was seen in blood levels of a number of pro-inflammatory chemicals (TNFalpha, IL-8, leukotriene B4, and thromboxane B2). Researchers think omega-3s may be better absorbed from fish because fish contains these fats in the form of triglycerides, while the omega-3s in almost all refined fish oils are in the ethyl ester form. Once absorbed, omega-3s are converted by the body from their triglyceride to ester forms as needed. Lipids. 2006 Dec;41(12):1109-14.

World's Healthiest Foods rich in
omega-3 fats

FoodCals%Daily Value

Flax Seeds75132.9%

Walnuts16494.5%

Salmon24561.2%

Sardines18955.8%

Soybeans29842.9%

Halibut15925.8%

Scallops12717%

Shrimp11215.4%

Tofu8615%

Tuna15813.7%

For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.

Description

What are omega-3 fatty acids?

You've probably been hearing about omega-3 fatty acids in recent years. The reason? A growing body of scientific research indicates that these healthy fats help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis.
Unlike the saturated fats found in butter and lard, omega-3 fatty acids are polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated" refer to the number of hydrogen atoms that are attached to the carbon chain of the fatty acid. In the kitchen, these terms take on a far more practical meaning.
Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega-3 fatty acids in health promotion and disease prevention cannot be overstated.
The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences. For more information on the proper ratio of these fatty acids in the diet, see our FAQ entitled, A New Way of Looking at Proteins, Fats, and Carbohydrates
The body converts alpha-linolenic acid into two important omega-3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

How it Functions

What are the functions of omega-3 fatty acids?

Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.

Promoting Healthy Cell Membranes

To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.
Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity.
In addition, recent in vitro (test tube) evidence suggests when omega-3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR), which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.

Animal and test tube studies published in the November 2005 issue of the International Journal of Cancer suggest yet another way in which the omega-3 fatty acids found in cold water fish—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—help protect against breast cancer development.
All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.
In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.

Prostaglandin Production

Omega-3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.
In essence, all prostaglandins perform essential physiological functions. However, depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can set up an imbalance throughout the body that can lead to disease.
For example, EPA and DHA serve as direct precursors for series 3 prostaglandins, which have been called "good" or "beneficial" because they reduce platelet aggregation, reduce inflammation and improve blood flow. The role of EPA and DHA in the prevention of cardiovascular disease can be explained in large part by the ability of these fats to increase the production of favorable prostaglandins.
The omega 6 fats serve as precursors for series 1 and series 2 prostaglandins. Like the series 3 prostaglandins produced from omega-3 fats, series 1 prostaglandins are believed to be beneficial. On the other hand, series 2 prostaglandins are usually considered to be "bad" or "unhealthy," since these prostaglandins promote an inflammatory response and increase platelet aggregation. As a result, it is important to ensure proper balance of omega-3 and omega-6 fats in the diet.

EPA Directly Anti-Inflammatory

A recently identified lipid (fat) product our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.
Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.

Deficiency Symptoms

What are deficiency symptoms for omega-3 fatty acids?

Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.
Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

Toxicity Symptoms

What are toxicity symptoms for omega 3 fatty acids?

In its 2002 guidelines for omega-3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega-3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega-3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega-3 fatty acids.

Impact of Cooking, Storage and Processing

How do cooking, storage, or processing affect omega-3 fatty acids?

Polyunsaturated oils, including the omega-3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid.
Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.
Under most circumstances, the problem of rancidity only arises when the oils are removed from their natural food package. For example, the hard shell of the flaxseed protects the oil inside the seed from heat, light, and oxygen. Flaxseeds also contain antioxidant compounds, such as Vitamin E, that provide additional protection against oxidation. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.
As a result, oils rich in polyunsaturated fatty acids should be stored in dark glass, tightly closed containers in the refrigerator or freezer. In addition, these oils should never be heated on the stove. So, instead of sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using these oils.
Although less a problem with whole foods than processed oils, some foods containing omega-3 fatty acids appear to lose some of their health benefits (like heart protection) when the foods are fried. Fried fish is a good example in this area, since fried fish containing omega-3s have been shown to provide less heart protection than baked or broiled fish containing the same amount of omega-3s.

Factors that Affect Function

What factors might contribute to a deficiency of omega-3 fatty acids?

The conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.
To increase the activity of your desaturase enzymes, be sure that your diet includes a sufficient amount of vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your intake of saturated fat and partially hydrogenated fat, as these fats are known to decrease the activity of delta-6 desaturase. Also, to be on the safe side, consider including a direct source of EPA and DHA if your diet, such as wild-caught salmon, halibut, or tuna.

Nutrient Interactions

How do other nutrients interact with omega-3 fatty acids?

Vitamin E, the primary fat-soluble antioxidant, protects omega-3 fats from oxidation. Oxidation is a chemical process that produces free radicals.

Health Conditions

What health conditions require special emphasis on omega-3 fatty acids?

Omega-3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:

• Alzheimer's disease
• Asthma
• Attention deficit hyperactivity disorder (ADHD)
• Bipolar disorder
• Cancer
• Cardiovascular disease
• Depression
• Diabetes
• Eczema
• High blood pressure
• Huntington's disease
• Lupus
• Migraine headaches
• Multiple sclerosis
• Obesity
• Osteoarthritis
• Osteoporosis
• Psoriasis
• Rheumatoid arthritis

Food Sources

What foods provide omega-3 fatty acids?

Sardines, salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include cloves. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and winter squash.
Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s.

Introduction to Nutrient Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of omega-3 fats. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of omega-3 fats contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling.

World's Healthiest Foods ranked as quality sources of omega-3 fats
Food	Serving Size	Cals	Amount (g)	DV (%)	Nutrient Density	World's Healthiest Foods Rating
Flax Seeds	2 tbs	74.8	3.19	132.9	32.0	excellent
Walnuts	0.25 cup	163.5	2.27	94.6	10.4	excellent
Cloves	2 tsp	13.6	0.18	7.5	9.9	very good
Sardines	3.20 oz-wt	188.7	1.34	55.8	5.3	very good
Romaine Lettuce	2 cups	16.0	0.11	4.6	5.2	good
Salmon	4 oz-wt	244.9	1.47	61.2	4.5	very good
Mustard Seeds	2 tsp	20.3	0.11	4.6	4.1	good
Tofu	4 oz-wt	86.2	0.36	15.0	3.1	good
Spinach	1 cup cooked	41.4	0.17	7.1	3.1	good
Halibut	4 oz-wt	158.8	0.62	25.8	2.9	good
Collard Greens	1 cup cooked	49.4	0.18	7.5	2.7	good
Kale	1 cup cooked	36.4	0.13	5.4	2.7	good
Soybeans	1 cup cooked	297.6	1.03	42.9	2.6	good
Summer Squash	1 cup raw	18.1	0.06	2.5	2.5	good
Shrimp	4 oz-wt	112.3	0.37	15.4	2.5	good
Scallops	4 oz-wt	127.0	0.41	17.1	2.4	good
Turnip Greens	1 cup cooked	28.8	0.09	3.8	2.3	good
Cod	4 oz-wt	119.1	0.32	13.3	2.0	good
Winter Squash	1 cup baked	75.8	0.19	7.9	1.9	good
Brussels Sprouts	1 cup raw	37.8	0.09	3.8	1.8	good
Raspberries	1 cup	64.0	0.15	6.2	1.8	good
Miso	1 tbs	34.2	0.08	3.3	1.8	good
Green Beans	1 cup raw	31.0	0.07	2.9	1.7	good
Tuna	4 oz-wt	157.6	0.33	13.8	1.6	good
Strawberries	1 cup	46.1	0.09	3.8	1.5	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75% OR Density>=7.6 AND DV>=10%
very good	DV>=50% OR Density>=3.4 AND DV>=5%
good	DV>=25% OR Density>=1.5 AND DV>=2.5%

Public Health Recommendations

What are current public health recommendations for omega-3 fatty acids?

In 2002, the Institute of Medicine at the National Academy of Sciences issued Adequate Intake (AI) levels for linolenic acid, the initial building block for all omega-3 fatty acids found in the body. For male teenagers and adult men, 1.6 grams per day were recommended, For female teenagers and adult women, the recommended amount was 1.1 grams per day. These guidelines do not seem as well-matched to the existing health research on omega-3 fatty acids as guidelines issued by the Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids in 1999 sponsored by the National Institutes of Health (NIH). This panel of experts recommended that people consume at least 2% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids.
This goal can be easily met by adding just two foods to your diet: flax seeds and wild-caught salmon. Two tablespoons of flaxseeds contain 3.5 grams of omega-3 fats, while a 4 ounce piece of salmon contains 1.5 grams of omega 3 fats. There's research evidence showing that two servings of non-fried fish per week—especially salmon, tuna, and halibut—can be enough to significantly increase the level of omega-3 fatty acids in your blood (including the level of both EPA and DHA).
Vegans and vegetarians relying on ALA as their only source of omega-3 fatty acids should increase their consumption of ALA-rich foods accordingly to ensure sufficient production its important derivatives, EPA and DHA.

References

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Mineral....Why Do We Need Them??

Calcium
Calcium is needed for strong teeth and bones, proper muscle growth and contraction,
proper blood clotting, proper functioning of heart and nerves, and regulation
of blood pH to allow for proper transport of oxygen and carbon dioxide.
Healthy foods that contain calcium include: sardines, Chinese cabbage, rhubarb,
spinach, salmon (wild, with bones), kale, white beans, bok choy, broccoli, pinto
beans, and red beans

Chloride
Chloride is needed for regulation of acid-base balance of your blood, proper
digestion of protein and carbohydrates, and proper movement of fluids across
all of your cellular membranes.
Healthy foods that contain chloride include: small amounts of mineral-dense
sea salt, broths made from organic bones, celery, and coconut.

Magnesium
Magnesium is needed for prevention of dental cavities, strong bones, energy
production, regulation of heart rhythm, nerve signaling, and proper contraction
and relaxation of your muscles.
Healthy foods that contain magnesuim include: raw almonds, brown rice, spinach,
Swiss chard, lima beans, avocado, organic peanuts, hazelnuts, okra, and black-eyed
peas.

Phosphorus
Phosphorus is needed for strong bones and teeth, energy production, proper
kidney function, regulation of blood pH, and proper growth of all of your cells.
Phosphorus is found in almost all foods. As long as you consistently eat a
wide variety of whole, minimally processed foods, you will get enough phosphorus
for your daily needs.

Potassium
Potassium is needed for proper movement of nutrients, waste products, and fluids
in and out of cells.
Healthy foods that contain potassium include: almost all vegetables, grains,
and nuts.

Sodium
Sodium is needed for proper muscle contraction and relaxation, movement of
fluids in and out of cells, regulation of acid-base balance, and proper nerve
functioning.
As long as you eat a variety of whole, minimally processed foods, you will
get all the sodium you need.

Sulphur
Sulphur is needed for: protection against infection, electromagnetic radiation,
and pollution, and to provide structure to all of your cell membranes.
Healthy foods that contain sulphur include: cauliflower, broccoli, cabbage,
organic eggs, wild fish, and free-range birds.
Boron
Boron is needed for healthy bones.
Healthy foods that contain boron include: apples, leafy green vegetables, raw
nuts, and whole grains.

Chromium
Chromium is needed for regulation of blood sugar, prevention of heart disease
and adult-onset diabetes, and proper production of protein, fat, and cholesterol.
Healthy foods that contain chroimium include: corn on the cob, sweet potatoes,
apples, organic eggs, tomatoes, and broccoli.

Cobalt
Cobalt is needed for proper assimilation of iron.
Healthy foods that contain cobalt include: all healthy animal foods (organic
eggs, wild fish, free range meat).

Copper
Copper is needed for production of skin color, proper nerve signaling, proper
metabolism of iron, production of energy, formation of bone, and maintenance
of strong connective tissue in your heart and blood vessels.
Healthy foods that contain copper include: organic beef liver, raw cashews,
raw sunflower seeds, raw hazelnuts, raw almonds, organic peanut butter, mushrooms,
lentils, and whole oats.

Germanium
Germanium is needed for protection against food allergies, and prevention of
Candida overgrowth, viral infections, rheumatoid arthritis, and cancer.

Healthy foods that contain germanium include: garlic, mushrooms, ginseng, and
onions.

Iodine
Iodine is needed for healthy pregnancy and breast feeding, prevention of brain
damage, proper thyroid function, and production of sex hormones.
Healthy foods that contain iodine include: sea salt, sea weeds, fish broth,
organic butter, artichokes, asparagus, and most dark green vegetables.

Iron
Iron is needed for oxygen transport and storage, energy production, and protection
against free radicals.
Healthy foods that contain iron include: organic beef, organic beef liver,
organic chicken, kidney beans, lentils, organic eggs, wild fish, and dark green
leafy vegetables.

Manganese
Manganese is needed for protection against free radicals, proper bone development,
wound healing, healthy nerves, a healthy immune system, formation of mother’s
milk, and blood sugar regulation.
Healthy foods that contain manganese include: pineapple, raw pecans, raw almonds,
brown rice, pinto beans, lima beans, navy beans, spinach, sweet potatoes, and
organic butter fat.

Molybdenum
Molybdenum is needed for absorption of iron, metabolism of nitrogen, and protection
against free radicals and toxins.
Healthy foods that contain molybdenum include: beans, lentils, peas, whole
grains, and raw nuts.

Selenium
Selenium is needed for: protection against free radicals, carcinogens, and
infections, and a healthy heart.
Healthy foods that contain selenium include: raw Brazil nuts, wild salmon,
brown rice, organic chicken, organic beef, and organic butter.
Silicon
Silicon is needed for healthy teeth,bones, cartilage, skin, hair, and nails,
protection against arteriosclerosis, and protection against aluminum.
Healthy foods that contain silicon include: millet, corn, ground flax seeds,
and the stems of green vegetables.

Vanadium
Vanadium is needed for formation of bones and teeth, growth and reproduction,
and regulation of blood cholesterol levels.
Healthy foods that contain vanadium include: whole grains (particularly buckwheat)
and olives.

Zinc
Zinc is needed for mental and emotional balance, a healthy immune system, strong
teeth and bones, energy production, and protection against free radical damage.
Healthy foods that contain zinc include: organic beef, organic beef liver,
lima beans, organic/wild turkey, split peas, chick peas, raw cashews, raw pecans,
raw almonds, green peas, organic eggs, and ginger root.

Choline (converted to Trimethylglycine)
Choline is needed for structural support for all of your cells, a healthy nervous
system, and prevention of fat and cholesterol build up in your liver.
Healthy foods that contain choline include: organic beef liver, organic eggs,
organic beef, Brussels sprouts, broccoli, wild salmon, and organic peanut butter.
For more guidance on how to ensure optimal nourishment with natural vitamins and minerals, please view: