Nutrition School is in session: Three things you need to learn about omega 3’s and what they do for your body
A lot of time on my blog, I talk about getting adequate amounts of the three macronutrients: protein, fat and carbs, but today I want to dive deeper with you and discuss a micronutrient, Omega 3 fatty acids.
Omega 3’s play an important role in our health, which we’ll dive deeper into as we go, but here are a few reasons we need to pay attention to Omega 3s and make sure we’re getting them in our diets.
Omega 3’s lower triglyceride levels in your blood which reduces your chances for a stroke or heart attack.
Joint pain and stiffness can be relieved in part by omega 3s, this includes pain from rheumatoid arthritis.
Even your metabolism and blood sugar levels are regulated by omega
What are Omega 3’s?
Omega 3s are a combination of 3 essential fats Alpha-linolenic Acid (ALA) DocosaHexaenoic Acid (DHA) and icosaPentaenoic Acid (EPA.) Fatty acids, DHA and EPA are usually found in marine life while ALA is found in plant oils.
Omega 3’s are not produced by our bodies so it’s critical that we get them from our food. We’ll discuss the best foods to eat to get Omega 3’s later on. For now, I want you to remember that these fats play vital roles within our bodies.
Consuming Omega 3’s in healthy doses does not lead to weight gain. In fact, because these fats play an important role in our metabolism, they can help us lose weight!
Why do we need Omega 3’s?
I’ve given you a few ideas of why Omega 3’s are important, but they actually play a huge role in our body's overall function.
We’ve briefly discussed a few key things fatty acids play a role in, but it goes much deeper.
Our body uses fat, and Omega 3’s in particular, to create fat-based tissues. Our brains are made from these fat-based tissues. Studies have even shown that Omega 3’s can help reduce symptoms of depression, anxiety, and ADHD. The spinal cord and nerves are also surrounded by these fat-based tissues made from Omega 3’s.
Fatty acids contribute to the production of hormones such as estrogen and testosterone. When we don’t get enough of these fats, it can cause a hormone imbalance.
Finally, the body uses ALA, DHL and EPA to make the membranes for all our cells. Proving once and for all that fat is essential to life!
Where do we get Omega 3’s
You already know that Omega 3’s come from the food we eat, but you may be asking how you can get the most band for your buck when it comes to Omega 3’s.
DHA and EPA sources
Simply put, fish is the best source of DHA and EPA fatty acids. Some plant sources can be turned into DHA and EPA by the body, but those are only in small amounts.
The FDA hasn’t come out with amounts of daily DHA and EPA, however, it’s advised to eat non-fried or oily fish at least twice a week to get enough of these Omega 3’s. Here are a few great fish options for DHA and EPA:
Anchovies
Bluefish
Herring
Mackerel
Marlin
Orange roughy
Salmon
Sardines
Sturgeon
Lake trout
Tuna
If you aren’t a big fish eater, you can use supplements to get your DHA and EPA. Fish oil supplements are a great way to make sure you’re getting enough of these two fatty acids. If you’re a vegetarian or vegan and don’t want to use fish oil, krill or algae oils are also great supplements.
ALA Sources
Unlike DHA and EPA, we don’t get ALA from fish, instead, ALA is found in plants. We usually don’t think of fat when we think of a plant-based diet, but there are a lot of great fats found in fruits, nuts and seeds.
Here are a few great places to find ALA:
Walnuts
Flaxseed and flaxseed oil
Canola oil
Soybean oil
Chia seeds
The FDA does have daily recommendations for ALA.
Children 8 & under 0.5 g - 0.9 g
Pre-teens 9-13 1.0 g - 1.2 g
Teens 14-18 1.1 g - 1.6 g
Women 1.1 g
Men 1.6 g
Pregnant/nursing women 1.3 g
Again, your body can turn ALA into DHA and EPA in small doses, but it’s important to include all three Omega 3’s regularly in your diet!
If you feel like you’re struggling to include any of these foods in your diet, then let’s chat! I can help you learn how to eat a balanced diet that will promote health and wellness without giving up the foods you love!
