Omega-3 fatty acids are considered essential fatty acids that must be consumed because our body does not make them naturally.
Omega-3s, as well as Omega-6s, are in the classification of a Poly Unsaturated Fatty Acids. Without going deep into the science of all the fats, just remember the more unsaturated the fats are, the better they are for you. (If you would like to dive further into the science behind this or want to set up a way to incorporate this into your daily routine, check out my Feel Good Formula course.)
Omega-3s, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are good fats that do many amazing things in the body.
Some of the endless benefits of EPA and DHA are:
- Lower Triglycerides
- Reduces risk of Cardiovascular Disease
- Lessen joint pain
- Improve mood
- Help brain function
- Help relieve depression
- Improve vision and brain development in infants during pregnancy
- Lowers Inflammation
- Helps with Asthma
- Provides protection from Alzheimer's and Dementia
For me, even receiving one or two of the above benefits is worth eating more omegas-3s (Which I do)!
Now here is where we get them, besides supplementing them:
- Mackerel
- Wild Salmon
- Herring
- Bluefin Tuna
- Trout
- Anchovies
- Lake White Fish
- Bluefish
- Halibut
- Stripped Bass
- Sea Bass
- Walnuts
- Flaxseed
- Chia Seeds
- Soy Beans
Here is a link from the Cleveland Clinic that lists the specific amount for the fish listed above, in case you want to go deeper.
So how much do we need to get in our systems daily?
According to the American Heart Association, if there is no family history of heart disease, then eat 2 servings of fish per week.
If any of the above benefits excite you or you have a history of heart disease, then they recommend getting a gram of EPA + DHA everyday.
If you have high triglycerides, the American Heart Association recommends 2-4 grams a day.
This then takes me to supplementing with Omega-3s because often times its difficult to get the correct amount on a consistent basis.
I personally supplement with plant based Omega-3 by the Juice Plus company because it's high in EPA and DHA with zero fish and zero fish taste (huge bonus), plus I try to eat a fatty fish at least once a week.
Check out my supplements page for some other recommended and vetted options for Omega-3's.
*Keep in mind that not all supplements are created equal! Only buy what I or another educated person recommends. Also you pay for what you get, if its $5 its probably not going to give you what you need*
