Vegans and Vegetarians, Wait!!! You can get it without eating fish, read to the end.
Omega fatty acids are "essential" nutrients, meaning our body can't create them and we must get them from other sources. It also means that part of being healthy means we need them, they are...well essential.
Omega 6's are easily obtained from our diet and in the Standard American Diet (SAD diet) they are easily acquired and abundant. Today we will focus on Omega 3's and a look at the ratio of Omega 3 to 6.
What is Omega 3? Dr. William Sears describes them as soft, flexible, and smooth, and the benefit is that they aren't "sticky" which can accumulate in your tissues, like your heart and brain. When I was at the Dr. Sears Wellness Institute getting my Health Coach Certification one of my favorite ways they break it down is that if you consume sticky stuff, you carry sticky stuff - a simplistic way of saying that the choices we make impact us even down to our cells!!
Back to Omega 3, Omega 3 is an essential fatty acid, polyunsaturated, found in fish, fish fats, green leafy vegetables, as well as some nuts, and grains. Comprised of DHA, EPHA, and ALA, all of which play a roll in your body.
But it's OK, if you don't care about the science stuff, what matters is what it does for you.
What Does it Do for Me?
Research shows that consuming healthy amounts and ratios of Omega 3 May:
Help keep the lining of the blood vessels smooth
Helps maintain cholesterol and triglycerides levels
Helps with inflamation
Supports brain health
Supports eye health
Supports joint health
Helps maintain a healthy cardiovascular system
Helps maintain a healthy heart
Helps your Immune system
Helps your skin and hair
Sounds good, where do I get it?
Fatty fishes are the best source like Salmon, Mackerel, Herring, Oysters, and Sardines
Flax and pumpkin seeds
Some nuts, such as walnuts and hazelnuts
Tiny bits in dairy and eggs
Hemp Seeds (very high in calories, eat in moderation)
Fish get their Omega 3's from Phytoplankton which have consumed Microalgae, which then causes Omega 3 to accumulate in their tissues, which we then consume.
Science Stuff: Fish provides the best source of Omega 3 because our bodies easily utilize the DHA, but the ALA from plant sources must be converted by our bodies into EPA and DHA and the conversation rate is low. But still important, so still eat healthy nuts and seeds in moderation.
Wait, I don't eat fish!
If you don't eat fish taking a supplement can be a great way to add Omega 3 to your diet. Even if you do eat some fish, it's likely you are not getting enough Omega 3s as well. We now have a great Vegan algae based supplement available for those who don't consume fish and we still have our original Omega 3 as well.
Remember, supplements are just that; they supplement your diet and lifestyle and are not meant to be your only source of good nutrition. Try adding in healthy sources of Omega 3 into your diet from either plant based sources or fish, and then supplement to fill in the gaps.
Omega 6 is also essential, but in smaller quantities, mostly because most of the world already over consumes Omega 6's. The ration should be 1:4, but the average American consumes a ratio closer to 10 Omega 6's to 1 Omega 3! Omega 6 is still important and healthy, and beneficial, but it's a good idea to bring your ratio more into balance.
Build that healthy body!
OmegaGuard! Now in Vegan too!
Provides a full spectrum of seven ultra-pure pharmaceutical-grade omega-3 essential fatty acids, including EPA and DHA, naturally found in small, cold-water fish.
Helps maintain a healthy heart and cardiovascular system and retain healthy triglyceride levels.* Also helps support brain, eye, and joint health.*
1,200 mg of fish oil. Zero cholesterol.
Vegan Omega-3 delivers pure, potent, and naturally sourced omega-3 fatty acids from algae that promote brain, eye, heart, and joint wellness.* Every capsule is filled with 100% plant-based DHA and EPA omega-3 fatty acids that are sustainably sourced, so they are as good for the planet as they are for you.
I received my Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears who is a huge proponent on the benefits of Omega 3's. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.