Let talk about a fat that’s getting a lot of focus, and rightfully so, Omega-3.
Omega-3 is an essential fatty acid that promotes cardiovascular health. High levels of the bad cholesterol (low-density lipoproteins and triglycerides) can lead to cardiovascular disease. Omega-3 can help lower the blood content of the bad cholesterol and raise the good cholesterol.
More recently, Harvard Women's Health Watch published an article stating
Omega-3 received attention for its potential positive effects on mood-disorders such as depression, generalized anxiety disorder, panic disorder and bipolar disorder.
In an article from Healthline written by Freydis Hjalmarsdottir, MS, there are several physical benefits of consuming Omega-3:
· Can Fight Depression and Anxiety
· Can Improve Eye Health
· Can Improve Risk Factors for Heart Disease
· May improve metabolic system
· Can Fight Inflammation
· Can Fight Autoimmune Diseases
· Can Improve Mental Disorders
· Can Fight Age-Related Mental Decline and Alzheimer's Disease
· May Help Prevent Cancer
· Can Reduce Asthma in Children
· Can Reduce Fat in Your Liver
· May Improve Bone and Joint Health
· Can Alleviate Menstrual Pain
· May Improve Sleep
· Fats Are Good for Your Skin
Whether you’re an athlete in search of better health, faster recovery or needing a competitive edge or you are someone on the quest to live a healthy lifestyle, I feel certain Omega-3 will improve your health.
We all want to look good, feel good, perform our best, and live a long and healthy life. Omega-3 may be something you want to add into your nutrition.
Personally, I consume 1000-1500mg per day of Omega-3. With a high activity level, I feel Omega-3 assists in my overall health, regularity, and recovery.
If you're healthy and at low or average risk for heart disease, chances are you don't need an Omega-3 supplement, provided you eat fish often, says Dr. Manson. If you want to get your Omega-3 from consuming fish, you should eat at least two servings a week of fatty fish, such as salmon, tuna, or herring. Aim for fish that are high in two different Omega-3 fatty acids, eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), each of which provides unique health benefits.
Getting your Omega-3 fatty acids from food is always preferable to a supplement. Not only do you get the marine omega-3 fatty acids from the fish, but you also potentially replace less healthful foods in your diet, such as red meat, processed foods, or refined grains, says Dr. Manson. "It's a good lifestyle change to make and has been a recommendation for a while. Nothing in these studies supersedes the recommendation for moderate fish intake." she says.
We're all very different and require different amounts of nutrition, which is dependent on our gender, age, height, weight, and activity levels. If you want to know exactly how much Omega-3 you may need, see the AI chart below published by Harvard Health Publishing, Harvard Medical School.
The RDA recommends 250-500 mg per day. Also noted here is the Adequate Intake levels which vary from 1100mg to 1600mg. Yes, there is some variance in our National Food and Drug Administration system. Do your research, listen to your body and ask me any questions you may have.
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA
My only question to you is are you eating at least two servings a week of fatty fish? This is what's required to meet your RDA for Omega 3. Please note: when taking when taking Omega-3 supplements, always follow the instructions on the label. While we have different requirements, aim for a minimum of 250 mg and a maximum of 1600 mg. I’ve seen research that has shown levels of 3000-6000 mg taken by individuals. I would urge you to seek your doctor’s approval before reaching these numbers.
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