Understanding the Role of Omega-3 Fats in a Healthy Diet
People often ask, “What is a healthy diet?” A common fear is that eating fat will lead to weight gain due to its high caloric content. However, this concern often overshadows the importance of Omega-3 Essential Fatty Acids (Omega-3s), which remain one of the most common nutrient deficiencies in the United States.
Why Does the Body Need Fat?
- The body requires various fats to function properly, including saturated fats, which are essential for survival.
- Most fats can be converted by the body into the types it needs—except for Omega-3s.
- Omega-3s are classified as “essential” fats because your body cannot produce them on its own.
- These essential fats must be consumed through your diet; otherwise, the body suffers.
What Are Omega-3 Fats, and Are They Part of a Healthy Diet?
Omega-3 fats have gained attention due to their powerful role in controlling inflammation. A deficiency in Omega-3s can lead to:
- Low energy
- Depression
- Weakness
- Vision and learning problems
- Dry skin and poor hair and nail growth
- Impaired digestion
- Increased risk of autoimmune conditions, cardiovascular disease, cancer, and diabetes
- Weak bones and impaired liver and kidney function
- Poor glandular and reproductive performance
- Greater likelihood of becoming overweight
Sources of Omega-3s: Food vs. Supplements
The good news is that Omega-3s are easy to obtain through either food or supplements:
- Fish: The most common source in the American diet. Fatty varieties like salmon, mackerel, halibut, sardines, and anchovies are rich in EPA and DHA, which reduce inflammation, particularly in the heart, arteries, and brain.
- Flaxseed: Rich in ALA, a type of Omega-3 that helps lower triglycerides, blood sugar, and LDL cholesterol. ALA is also found in walnuts, but you’ll need to eat a large handful daily.
- Given the typical American diet, most people require an Omega-3 supplement.
Choosing the Right Omega-3 Supplement
Many people ask which Omega-3 supplement or food works best. Here’s what you need to know:
- In a healthy body, excess ALA can be converted into EPA and DHA. However, not everyone makes this conversion efficiently.
- As a result, fish oil is generally recommended over flax oil. Fish oil is loaded with EPA and DHA, making it a safer, healthier, and more anti-inflammatory choice.
- Oxidized (or rancid) fats can cause inflammation, and flax oil is particularly vulnerable to oxidation from heat, light, and air. Therefore, it’s best to consume freshly ground flaxseed for ALA Omega-3s.
Where Did Cavemen Get Their Omega-3s?
If Omega-3s are so crucial, how did early humans thrive with a limited diet? Especially inland, without fish and with minimal, seasonal food choices. They certainly didn’t have the luxury of visiting a Vitamin Shoppe!
The Answer Lies in Grass.
- Fish aren’t high in Omega-3s because of something inherent in them; it’s because they eat seaweed, converting it into Omega-3s in their flesh.
- Early humans got their Omega-3s from the meat they hunted.
- Even today, meat from grass-fed, pastured, or wild animals that forage for natural foods contains Omega-3s.
The Problem with Modern Farming Practices
- In the U.S., widespread “factory farming” practices dominate, where animals are fed corn feed soaked in high-fructose corn syrup, never allowed on pasture.
- The result? No Omega-3s in the meat we consume.
Imagine If We Subsidized Healthier Foods
- Consider how different things might be if we subsidized vegetables like broccoli and Brussels sprouts instead of corn.
- But back to Omega-3s!
The Omega-3 to Omega-6 Imbalance
- Early humans consumed Omega-3s and Omega-6s in a 1:1 ratio. Today, the ratio is closer to 30:1.
- Most of the oils consumed today are Omega-6 oils (e.g., corn, soybean, safflower, sunflower).
- This imbalance leads to inflammation and Omega-3 deficiencies.
Taking Action: Omega-3 Supplements
- If you aren’t getting a consistent daily dose via a healthy diet, consider taking an Omega-3 fish oil supplement.
- Omega-3s are available in capsules, liquids, and gummies for kids.
How Much Omega-3 Do You Need?
- For a healthy adult, 1000mg of Omega-3 fats daily is beneficial.
- For those struggling with chronic inflammation, 2000-3000mg may be needed.
Important Tip: Read the Labels Carefully
- Don’t just look for 1000mg of fish oil—check the amounts of EPA, DHA, and other actual Omega-3s, as these are the active, anti-inflammatory ingredients you need.
- Sometimes, more expensive brands are actually a better deal because they’re more concentrated, requiring fewer capsules.
Purity Matters
- Ensure the Omega-3 supplement you choose is 3rd party purity certified and preferably molecularly distilled.
- Avoid cheap fish oil capsules that smell or taste fishy, as they may contain dangerous contaminants like PCBs and heavy metals.
A Final Word on Bargains
- While saving money is important, supplements are not the place to cut corners. Choose high-quality options for your health.
- Feel free to contact me if you’d like brand recommendations.
