The Journal of the American College of Nutrition reports that omega-3 fatty acids lower free radical damage caused by oxidative stress. They may also increase activity of antioxidant enzymes manufactured by the body.

Omega-3 fatty acids are so important to our health, that even the American Heart Association has recommended eating fish two times a week. The best types of fish to eat are cold water, fatty fish such as salmon, tuna and mackerel.

All this talk of omega-3 fatty acids…what exactly are they, you ask?!

Omega-3 fatty acids are not one single nutrient, but a collection of several, including eicosapentaenic acid (EPA), docosahexanoic acid (DHA) and α-linolenic acid (ALA).

These essential fatty acids are molecules that cannot be synthesized by the human body but are vital for normal metabolism. They are found in greatest abundance in fish oils and some plant oils such as flaxseed.

If you are NOT a fish eater, or just prefer other meats, than taking an omega-3 supplement every day works just as well.

To protect your heart, lower triglyceride levels and decrease free radical damage, an omega-3 supplement containing 1.6 grams/day for men and 1.1 grams/day for women is recommended.

*Keep in mind that you don't have to get a daily supply of omega-3's, as long as you maintain a weekly intake of 6 grams to 8 grams, your body will have what it needs.

It is very confusing to know WHAT foods to eat and WHY you should be eating them. We often hear about antioxidants being good for us. Well, let’s start with some basics to explain what antioxidants are, why you need them, and how you can increase them in your diet.

When choosing foods, always error on the side of COLOR. Yellow, red, orange, dark green and blue are your friends. This is referring to natural colors of food, not man-made food coloring. Foods that are more vibrant in color tend to have higher amounts of antioxidants. These antioxidants protect our body from the damage of free radicals. We need this protection due to normal body processes causing cell damage, the air we breathe and our natural aging process.

Here are some helpful hints to:

• improve your health
• decrease cell damage in your body
• reduce your risk of cancer and heart disease
• age gracefully
• improve your Revelar free radical score

Make it your goal to have at least one brightly colored food on your plate at each meal. Add a bowl of berries to your breakfast. Bring some veggies, an apple or grapes in your packed lunch. Ask for a side spinach salad when eating out for lunch. Have fun with dinner by adding some butternut squash, red peppers, beans, kale, or blackberries for dessert.

Making these small changes in your daily nutrition are a few ways you can make a very big impact on your health.