Importance of Omega 3 in our Diet

Omega-3 has been used in many supplements, but what is it? And why is it good to use? This article takes a closer look at the most common questions about omega-3.

Compared to PWO, fat-burning products, and amino acids, omega-3 is not considered a stimulant supplement. It doesn’t make an impact directly and isn’t marketed as one that makes you immediately look better on the beach. Nevertheless, omega-3 is a dietary supplement with several long-term health and exercise benefits.

What is Omega-3?

Omega-3 is the collective name for a family of polyunsaturated fatty acids, of which the individual fatty acids EPA and DHA are the most important. The human body is unable to produce omega-3 fatty acids on its own, so they must be ingested through food or supplements.

To know why omega-3 is vital, you need to know an additional family of fatty acids: Omega-6 fatty acids. Like omega-3, omega-6 is a group of fatty acids that the body cannot produce on its own and that we need to get from our diet in order for the body to be well enough. Both have a wide range of vital roles, and the effects of omega-3 fatty acids are generally opposite to those of omega-6 fatty acids.

Omega-3 has an anti-inflammatory effect, preventing the blood from clotting, omega-6 does the opposite. Because omega-6 has the opposite effect to omega-3, it is important that the intake of these fatty acids is balanced. For example, if you eat too much omega-6, there is a risk that your body’s inflammatory values ​​will become too high.

Our diet today & Omega-3

Omega-3 is found mainly in fatty fish, such as salmon, and omega-6 is abundant in vegetable oils, margarine, and nuts, respectively. Industrially prepared foods often contain some of the above, so it is also an excellent source of omega-6.

Despite the good taste of salmon, we eat far less fatty fish in the West than omega-6-rich foods. People eat omega-3 / omega-6 in a ratio of 1: 1 to 1: 3. Today, in some cases, the same ratio is as high as 1:20 (i.e., 20 times as much omega-6 as omega-3). This effect is believed to bring imbalances and, as a result, suboptimal health, such as increased inflammatory conditions.

Supplements with omega-3

“Can’t you just eat more fish?” It is a question that is often heard. – Absolutely, but unfortunately for practical, ethical, taste, and economic reasons, it is not an option for everyone. For those people – who can’t or don’t want to eat the recommended three servings of fish a week – omega-3 supplements are a good option to keep omega-3 values ​​in balance.

Omega-3 benefits -The main ones are:

Low blood pressure

Better insulin sensitivity (Better insulin sensitivity means that less insulin is needed to store carbohydrates in the muscles. In addition, better insulin sensitivity protects against diabetes and fatty liver, for example. Also good for fat burning.

Good for cardiovascular disease -Fights cardiovascular diseases.

For weight loss, (omega-3 supplements have also been shown to facilitate weight loss. The cause is believed to be increased fat burning and/or decreased appetite.)

Increased muscle growth, (this is a fact rarely mentioned when talking about omega-3, probably largely because it is eaten milder. But in any case, it is interesting to know. Increased muscle growth of omega-3 is based on a study that found that eight weeks of omega-3 supplementation resulted in an increase in amino acids in the muscles as before the dietary supplement period.

Please note:

The goal is about 1-2 grams of omega-3 a day. Note that the amount of fish oil is not the same as the amount of omega-3. In any case do not take more than 3 gms a day.