Do you suffer from high cholesterol, eczema, psoriasis, cognitive impairment, depression, mental disorders, digestive disorders, or muscle/joint pain? These health concerns can be reflective of an omega 3 deficiency.
Omega 3’s are long chain fatty acids that are essential for supporting our bodies to function optimally. Essential means that our bodies cannot produce them on their own; therefore, we must rely on obtaining omegas 3’s through our diets.
Omega 3 fatty acids support a healthy cellular membrane for cells to hold water, vital nutrients, and electrolytes. Without a strong and healthy cellular membrane, cells can lose their ability to protect and communicate with other cells as well as control hormones.
Omega 3 fatty acids are also converted into prostaglandins. Prostaglandins are compounds which are important to regulate inflammation, pain, swelling, pressure, heart rate, digestive and kidney function. Omega 3 fatty acids also respond to allergic reactions and help in hormone production.
Omega 3 deficiencies can happen because we tend to over consume omega 6 through our diets. The average ratio of consumption of omega 6 to omega 3 is 15:1. The recommended ratio is around 2:1. We get an excess amount of omega 6’s from processed foods such as canola oil, vegetable oil, margarine, and foods that are made with these products such as cakes, pastries, deep fried foods, and salad dressings.
There are three main types of omega 3’s that we need to support our bodies:
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the commonly known long chain omega 3 fatty acids that are sourced mostly from cold water fish and algae. There is also ALA (alpha-linolenic acid) which is a short chain omega 3 fatty acid that is found in flaxseed oil, chia seeds, and walnuts. ALA can be converted in the body into long chain omega 3 fatty acids, but may not be as effective as taking EPA/DHA.
Plant sourced omega 3’s are: chia seeds, flaxseed oil, walnuts, algae, egg yolks, and hemp. Animal sourced omega 3’s are: krill, mackerel, sardines, salmon, halibut, trout, tuna, cod liver, and anchovies.
The benefits of reducing your omega 6 and increasing your omega 3 intake are:
Lower muscle, joint, tissue and bone inflammation
Improvement of skin appearances
Strengthening of the cardiovascular system by reducing blood pressure, cholesterol and plaque build up in the arteries. By improving your cardiovascular health, you may reduce the chances of having a heart attack
Stabilized blood sugar
Sharpens mind, concentration and learning
Thickening and strengthening of hair, nails and skin
Assists in supporting autoimmune disorders such as RA, celiac disease, MS
Recommended Dosage: Consume wild, cold water fish twice weekly while supplementing with a high quality omega 3 supplement of 1000mg of EPA/DHA.
If you are vegan, vegetarian, or do not like fish, it is recommended to supplement with a high potency algae sourced omega 3 supplement daily such as NutaVege 2x Concentration.
To ensure that you are purchasing a high quality omega 3 oil, consult with a knowledgeable health care practitioner or contact me directly.