5 Benefits of Omega-3s
With the breadth of information out there on supplements and the best things to add to your routine, I decided to outline the benefits of Omega 3s! Many years ago researchers observed that people that ate diets with a lot of fish tended to have way less incidence of cardiovascular disease than other communities. They determined that it was linked to the consumption of Omega 3s. The best part about this is that Omega 3s can be found in many foods, so supplementation isn’t always necessary.
What are Omega 3s? Omega 3 fatty acids are fats that must be obtained through the diet, meaning the body cannot produce them. The three types are ALA (alpha linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is found mostly in vegetables, while the other two are found in animals and animal products, especially fatty fish. ALA is mainly used for energy, though a small portion is inefficiently converted into the biologic form. EPA has several functions, including managing blood so clots aren’t easily formed, lowering triglycerides, and reduction of pain and swelling; a portion can be converted into DHA. DHA is the most important Omega 3 fatty acid. It is a key structural component of your brain, retinas (eyes), and other body parts.
Top reasons to be sure you get enough Omega 3s in your diet:
Omega 3s Improve Cardiac Risk Factors - Omega 3s can reduce the level of triglycerides to the tune of 15-30%; reduction of blood pressure; Omega 3s can raise HDL levels; can reduce clumping of the blood together reducing the risk of clots; Omega 3s prevent the buildup of plaque in the arteries; reduce the production of substances released during inflammatory response.
Omega 3s (DHA) are a major component of the retina; consuming omega 3s has been shown to prevent macular degeneration.
Omega 3s can help fight depression and anxiety - studies have shown that people who consume Omega 3s tend not to end up with depression and anxiety, and people that do have it tend to see improvement when they begin with omega 3 supplements.
Metabolic syndrome reduction - Metabolic syndrome is a collection of conditions, including central obesity (belly fat), high bp, high triglycerides, and low HDL levels. Metabolic syndrome is a problem because it increases the risk of many other illnesses such as heart disease and diabetes. Omega 3s have proven to reduce inflammation, decrease insulin resistance, and heart disease risk factors.
Omega 3s Improve Bone and Joint Health - Omega 3s can boost bone strength by increasing the amount of calcium in the bones, which could lead to reduced risk of osteoporosis. Arthritis patients that take Omega 3s have reported decreased pain and increased grip strength.
So we know Omega 3s are good for us, but what types of food are they found in? If possible, obtaining necessary vitamins and minerals from food is the best way. Supplements should be used in deficiencies, or when recommended by a health care provider. Too much of a good thing can happen, so always be sure to do your research and seek professional advice when applicable.
Salmon contains 2,150mg of omega 3s per serving (other fish and seafood are high in omega 3s as well).
Flaxseed (2,350mg per serving)
Chia Seeds (5,050mg per serving)
Walnuts (2,570mg per serving)
Soybeans (670mg per serving)
*Important to note here that seafood sources of Omega 3s contain EPA and DHA, which are considered superior to ALA, which is the Omega 3 found in flaxseed, chia seeds, walnuts, and soybeans. A decent fish oil supplement will contain all of the Omega 3s. Eggs, meat and dairy from grass-fed animals, spinach and brussels sprouts all contain Omega 3s in smaller quantities.