Essential Fatty Acids – Omega-3s & Omega-6s
Omega-3 and Omega-6 are essential fatty acids. Essential, meaning your body cannot make it therefore, it must be consumed through foods.
Omega-3s are “the building bricks” of your brain. They help prevent inflammation, increase blood flow, hormone production and enhance the immune system. In contrast, Omega-6s are known to be pro-inflammatory when consumed in larger amounts. I am not going to go into great detail regarding the pros and cons of being in a state of inflammation, just note they both play a role in healing and aid in how the body functions.
Both nutrients are required for optimal health, however the ratio of Omega-6 to Omega-3s has become unbalanced as the Western Diet progresses. The Western Diet currently averages a ratio of 20:1 to 30:1 of Omega-6:Omega-3, respectably. This is mouth dropping because the goal is a 2:1 ratio. You don’t have to be a mathematician to notice these numbers are significantly different, note we could all use more omega-3 containing foods in our diet.
There are three main omega-3 fatty acids: ALA (alpha linolenic acid), EPA (eicosapentaenic acid) and DHA (docosahexaenoic acid). The main omegas we are going to focus on are EPA and DHA because the body only converts roughly 1% of ALA into EPA and DHA.
Omega-3 fatty acids spoil easily and therefore are not very shelf stable. The quickest way to increase your intake of omega-3s, is to increase the amount of fish and seafood you consume on a regular basis. Whether you live by the ocean and have access to a variety of seafood or you live near lakes and have access to fresh water fish such as trout or walleye, there are ways. If you are not the biggest fan of fish you can add flaxseeds, walnuts and chia seeds, keeping in mind that these contain ALA and only a small amount will get converted into EPA and DHA.
If looking for a supplement, here are two tips on how to choose one that is worth your money:
- First look at the “Total Omega-3s” then the EPA and DHA.
- Now add up the EPA and DHA amounts, then compare those amounts “other Omega-3s” or ALA amount. How do they compare?
*You want the total of your EPA and DHA to be fairly close to the total, otherwise the supplement will have more fillers than actual nutrients.
I personally have taken Nordic Naturals – Ultimate Omega-D3 supplement and Brain Armor. Nordic Naturals offers soft gels and Brain Armor offers a liquid and a soft gel. I will note that the Brain Armor’s liquid definitely had a lipid mouth feel and can leave a lingering taste, just FYI. If by chance you are an athlete looking for an omega supplement both companies provide a NSF version.
Conclusion….
ALA, EPA, DHA, ABC’s if you take anything away from this post I hope that it is we do not get enough omega-3s in our daily diet but that can be easily fixed by increasing the amount of fish you consume on a daily basis.
Below is a salmon recipe that is super easy!! You can pop it in the oven, set the time then go do whatever it is you need to do around the house.
Slow Roasted Salmon with Citrus
Equipment
- Baking Dish
- Stove
Ingredients
- 1/2 bulb Fennel
- 1 Navel Orange (thinly sliced)
- 1 Lemon (thinly sliced)
- 1/4 tsp Sea Salt (divided)
- 1 lb Salmon Filet
- 1/4 cup Extra Virgin Olive Oil
- 1/4 cup Parsley (finely chopped)
Instructions
- Preheat the oven to 300ºF.
- In an oven-safe baking dish, add the fennel, orange, lemon and half the sea salt mix to combine. Place the salmon on top and season with the remaining salt. Pour the extra virgin olive oil over the top of everything and place in the oven for 30 to 35 minutes or until the salmon is cooked to your liking.
- Remove from the oven and add parsley. Divide between plates, serve and enjoy!
