All You Need to Know About Omega-3 Fats

There is much talk about healthy fats these days. People are including fat in their diets and forgetting about the fat-free diet crazes of the past. You have probably heard about monounsaturated fats in the mix, but what are they? What are Omega Fats? Can they perform the same function in our bodies? Omegas are known as a group of fatty acids: Omega-3, Omega-6, and Omega-9. They are numerically named that way based on their chemical compositions. The body is capable of generating some Omega-9 on its own meaning that you don't need to get them out of food. However, the fatty acids of Omega-6 and Omega-3 are essential fatty acids that the body can't actually produce on its own and must be obtained from food. Many diets contain an abundance of omega-6 and not enough omega-3, although both fats are required for good health. This skewed ratio between Omega-6 and Omega-3 is considered a cause of inflammation that could result in scary stuff, such as stroke and heart attack. Although a 1:1 ratio is ideal for keeping inflammation away! Unfortunately, for most people, that ratio is closer to 20:1! Low intake of Omega-3's means people are passing up this essential fat's health benefits. Low consumption of Omega-3's only means most people are missing out big time on the benefits of this essential fat. The protective qualities of Omega-3's include: ● Improved immune system function ● Decreased inflammation ● Decreased risk of heart disease, Alzheimer's, arthritis, cancer, and depression ● Improved triglyceride and cholesterol values ● A critical function in human evolution -- the brain and retina contain plenty of omega-3 in the form of DHA Which foods are the best sources of all Omega-3's? Omega-3's really include several types of fats, including: · ALA (alpha-linolenic acid) -- located in plants, like seeds and nuts · DHA/EPA -- located primarily in fish The sources of ALA include flaxseed, chia seeds, and walnuts. Soybean and canola oil are also good sources of ALA, but these oils aren't the options that are healthy since they immediately oxidize and turn rancid, which cancels any beneficial effects of their omega-3s they contain and promotes inflammation. While meat and dairy aren't a fantastic supply of omega-3s, however, it's worth noting that grass-fed meat and dairy contain higher amounts of omega-3s than conventional grain-fed meat. ALA has to be converted into DHA and or EPA by the body for it to be used. This process is inefficient with an estimation of 1-20% of the ALA that when we consume would be converted into a usable form. Even though it might be tough to meet all of your needs that are omega-3 with sources of ALA, walnuts, flax, and chia, are fats with tons of additional good-for-you vitamins, minerals, and antioxidants. It's advised that many people get their omega-3's from fatty cold-water fish, such as salmon, mackerel, herring, and sardines since fish contains the ready-to-use EPA/DHA type. Did you know fish don't actually make the Omega-3s they contain? Algae produces EPA/DHA and fish accumulate the fat from the algae they eat. Cool fat fact! Shouldn't we be eating fish daily, if Omega-3s are so great for us? Nope! So, how much Omega Fats should we be eating? Do I have to eat fish or take fish oil? Well, there are no official recommendations for daily intake of omega-3, it's believed most individuals can meet their basic requirements by eating fish two days per week. To avoid taking in too much mercury, you should alternate the types of fish you consume and restrict varieties known to be high in mercury. If you choose not to eat fish because of mercury or other concerns, it is best to supplement with fish oil (Origin Omega or Omega Superb), if you're vegan - try algae oil (Vegan Omega-3) . Algae and fish oils don't contain mercury as a result of processing. It's generally considered safe to consume up to 3 - 6g of fish oil every day. You don't need to think about counting omega-3s if you include a high-quality fish oil supplement ( along with a variety of sources of healthy fats in your diet, then you don't have to worry about counting omega-3's. People who are managing symptoms of heart disease or other illness may benefit from higher, therapeutic doses of omega-3's. However, high levels of fish oil could interfere with blood clotting. If you are taking blood thinners or have surgery, you need to check with a health care provider before supplementing. References Healthline - Omega 3 Fatty Acids: The Ultimate Beginner’s Guide National Institutes of Health - Omega 3 Fatty Acids Precision Nutrition - All About Fish Oil Precision Nutrition - All About Healthy Fats Recipe: Chia Pudding Serves 2 1 cup unsweetened non-dairy milk, such as almond or coconut ¼ cup chia seeds 1-2 tbsp maple syrup or honey (depending on how much sweetener you like to use) ¼ tsp vanilla extract 1 cup mixed berries, for topping 2 tbsp raw walnuts, chopped (for topping) Combine milk, chia seeds, sweetener, and vanilla in a mixing bowl and whisk until well-combined. Alternatively, you can place ingredients in a glass jar with a lid and shake to combine. Refrigerate chia pudding at least 2 hours or overnight. Portion pudding into bowls. Top with fresh berries and chopped walnuts. Tip: You can add 2 tbsp cocoa powder (unprocessed preferred) to the pudding mixture to make a rich chocolatey version!

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