Omega 3 fatty acids are essential nutrients found in fish, nuts, seeds, and vegetables. They are crucial for maintaining optimal health in the body, including maintaining a healthy brain, heart, and immune system. In today’s American diet, it can be difficult to obtain enough omega 3s through food alone. That is why omega 3 supplements are becoming increasingly popular.
On a molecular level, omega 3 fatty acids are polyunsaturated fats composed of long chains of carbon, hydrogen, and oxygen molecules. These molecules organize themselves to form a unique, double-helix structure that makes them incredibly beneficial to the human body.
Our ancient ancestors were known to eat a lot of fish, which naturally provided them with a healthy dose of omega 3 fats. However, as humans started to incorporate grains into their diet, the balance of omega 3 and omega 6 fatty acids shifted. Omega 6 fatty acids became more prevalent in the diet, and the ratio of omega 6 to omega 3 became imbalanced. This imbalance can lead to inflammation in the body, which can contribute to a host of health problems such as heart disease, arthritis, and more.
In today’s world, farming practices have also become an issue. Livestock such as cows and chickens are fed an unnatural diet of grains which affects their digestive system, leading to an overproduction of omega 6 fatty acids in their meat and dairy products. Similarly, farm-raised fish and shrimp are also fed a diet consisting primarily of grains, leading to a significant reduction in the omega 3 content in their flesh.
It is important to seek out wild-caught seafood and grass-fed or pasture-raised meat, as animals that consume their natural diet will have a balance of omega 3 and omega 6 fatty acids that is more favorable to the human diet.
For example, when cows are fed grass, they naturally consume a diet that is much higher in omega 3 fatty acids. Research has shown that grass-fed beef can provide up to five times more omega 3s than grain-fed beef. Similarly, chickens that are allowed to graze and forage for their food have been found to have a higher omega 3 to omega 6 ratio than chickens that are fed a grain-based diet.
When it comes to seafood, wild-caught salmon is an excellent source of omega 3s. Not only does it contain high levels of omega 3s, but it is also rich in vitamin D, a nutrient that many Americans are deficient in.
In conclusion, omega 3 fatty acids are essential nutrients that are often lacking in the modern American diet. By eating less grains (or even go grain free) and incorporating wild-caught seafood and grass-fed or pasture-raised meat into our diet, we can ensure that we are getting the proper balance of omega 3 and omega 6 fatty acids. When looking for omega 3 supplements, it is important to seek out high-quality products that are free from contaminants such as heavy metals and PCBs. By prioritizing omega 3 intake, we can take a proactive approach to maintaining our health and preventing disease.
Here is a list of products that one can buy to supplement their omega-3 intake:
- Fish oil supplements (capsules, gummies, or liquid)
- Krill oil supplements
- Algal oil supplements (for vegans and vegetarians)
- Flaxseed oil supplements or ground flaxseed
- Chia seeds
- Hemp seeds or oil
- Walnuts or walnut oil
- Cod liver oil supplements
- Salmon oil supplements
- Mackerel oil supplements.
References:
This review highlights the beneficial effects of omega-3 fatty acids on reducing cardiovascular disease risk factors, inflammation, and platelet aggregation.
In this review, three randomized, clinical trials were examined, which demonstrated that omega-3 fatty acids were effective in treating major depressive disorder.
This study evaluated the fatty acid composition and antioxidant content of beef from grass-fed and corn-fed cattle. Beef from grass-fed cattle had higher levels of omega-3 fatty acids and antioxidant vitamins than beef from corn-fed cattle.
This study is a systematic review of existing research on the effects of omega-3 polyunsaturated fatty acids on brain function. The review found evidence that omega-3s may have beneficial effects on cognitive function, psychiatric disorders, and neurodevelopmental disorders.
This study examines the potential impacts of omega-3 polyunsaturated fatty acids on the development of skin cancers. It finds that omega-3s have various mechanisms that could help prevent the development of skin cancers and that they can potentially limit the severity of existing tumors.
Disclaimer: This post is for informational purposes only and should not be construed as medical advice. Please consult a healthcare professional for personalized dietary recommendations based on individual needs and health conditions.
