This blog is meant to be in Q&A format... from questions that I have received from my clients, athletes and members...
1. What is Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fats that are essential for health. There are three main types of omega-3s:
EPA (eicosapentaenoic acid)
DHA (docosahexaenoic acid)
ALA (alpha-linolenic acid)
Omega-3s play a vital role in many bodily functions, including brain and heart health, inflammation, and immune function.
2. What are the Major Health Benefits?
Omega-3s have been shown to have numerous health benefits, including:
reducing inflammation
improving brain function
lowering triglycerides
improving heart health
reducing the risk of chronic diseases like cancer and arthritis.
Research has also suggested that omega-3s may have a positive impact on reducing symptoms of depression and anxiety.
3. What Food Sources have the highest amounts of Omega-3 Fatty Acids?
EPA and DHA are found mainly in fatty fish like salmon, mackerel, and sardines, while ALA is found in plant sources like flaxseed, chia seeds, and walnuts. The best food sources of omega-3s are:
fatty fish like salmon
Mackerel
Sardines
Flaxseed
chia seeds
Walnuts
Some foods like Organic Pasture Raised or Grass-Fed eggs and dairy products may also contain omega-3s… Grass-fed and pasture raised beef is another good source of protein and omega-3 fatty acids!!
4. How can Omega-3 Fatty acids benefit you with Fat Loss?
First, Omega-3’s can reduce inflammation, which has been linked to obesity and metabolic disorders. Obesity has a lot to do with processed foods, bad oils and high sugar diets; elimination of these foods should be your first place to start!!! Second, they can improve insulin sensitivity, which helps your body use glucose more efficiently and can reduce fat storage. Insulin resistance is what causes Type II diabetes, it is a lifestyle disease! Third, it is well known that healthy fats can help reduce hunger cravings… Omega-3’s can reduce cravings and calorie intake.
So, with all that being said, it is a good idea to increase your Omega-3 daily / weekly intake. Supplementing with it is a great way to get these fatty acids in your diet. However, you should first try and get these in through a proper food intake!