Essential oils (Omega 3 and Omega 6 fatty acids) are necessary for health. These are crucial for the body's well being and survival, and are appropriately named "essential." We need both Omega 3 and Omega 6 in our diet.
Today lets focus on Omega 3. These are less common in many people's diet. Most people know that Omega 3 fats are found in fatty fish. However, those who abstain from animal products can get them from plant sources. Two of the best sources are chia and flax seeds (and the oils extracted from these). Although I have been using cold pressed flax oil for many years with myself and my family, many people prefer to get the omegas from whole food.
Flax seeds can be blended into smoothies or ground and sprinkled on food. Some who prefer to soak their seeds for optimal digestion can do so with flax and then rinse and blend them in, though they are a bit challenging to do this with, as they tend to form a bit of a gel with the liquid, but it can be done....Just remember that flax seeds must be ground or blended, so as to break them down enough to access their nutrients. Chia seeds, to an even larger extent gel in liquid in which they are soaked,so much so that I have even seen a recipe for pudding using the soaked chia seeds. I fully intend to find that recipe and try it in the near future.....
Walnuts and hempseeds are also good omega 3 sources, and hempseed oil is a staple in our home. We enjoy it on salads, and it is a favorite of my 3 year old, on bread. So set a goal for yourself to consume some of these sources of omega 3 every day. If you can find ways to enjoy the whole food, that is best, as you get protein, fiber, minerals, and vitamins in addition to the omega 3s.
If that is not convenient and you are less likely to get your daily dose, consider keeping a bottle of flax and a bottle of hemp oil in your refrigerator and garnishing your food, to taste. Just remember that omega 3s are very sensitive and should not be heated and should be kept in the refrigerator. Also note that the conversion of this plant sourced form of omega 3 (alpha-linolenic acid) can be less than 5% in men and a bit better in women, so it is wise to consume more than the Adequate Intake set by the government of 1.6 grams per day for men and 1.1 grams per say for women.
Years ago, I was taught a rule of thumb for flax oil that suggested 1 tablespoon of oil be consumed for every 100 pounds you weigh. I still follow that rule, more or less, though likely I am eating it a bit more like a 200 pound person.... But trust your instinct.... generally when we are in tune the flavor of food changes when we are getting too much and starts to actually seem less appealing. So listen to your body, but generally consume no more than 1 - 2 tablespoons of flax oil per day. Generally, for most, it is best to consume no more than a few tablespoons of oil per day, and ideally the oil you consume should be only cold pressed and organic. For more information regarding omega 3 check out http://en.wikipedia.org/wiki/Omega-3_fatty_acid
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