What Is All of the Fuss About Omega 3s

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Omega 3s Health

What's all the fuss about omega-3 fatty acids?

When motivated, we encourage all of our weight loss customers to consume omega-3 fatty acids daily (yes, even if they think they are already consuming a lot of fish). I started taking high doses of omega-3 over three years ago and I can certainly feel the benefits. Research has found that omega-3 fatty acids can lower blood pressure, reduce the risk of stroke and heart disease, and help lower triglycerides. However, it is not just our heart health that is affected. Research also suggests that omega-3s play an important role in our body's ability to burn fat and may even help improve our mood, making us less likely to eat due to the bad mood.

Types of essential fats

Essential fats Omega-3 and 6 are known as "essential" because our body cannot make them. Therefore we need to get them from our diet (or supplement our diet). Unfortunately, the typical Irish diet is often low in healthy fats due to the busy lifestyle. Traditionally, many of our parents and grandparents took cod liver oil, especially in winter, but this is no longer so common.

Most of our diets are high in omega-6s (in fact, some of us have too much), but we are often too low on omega-3s, which have important anti-inflammatory benefits and help maintain cardiovascular health. A recent IPSOS / MRBI survey found that 89% of Irish people do not consume enough fatty fish, which is the most well-known source of omega-3 fatty acids in the diet.

While some countries are notorious for consuming high levels of healthy fats, such as in Japan and the traditional Mediterranean diet, the typical Irish diet is sadly inadequate. Good sources of food include tuna, halibut, mackerel, salmon, trout, sardine and flaxseed, chia seeds, walnuts, leafy green vegetables like kale and Brussels sprouts. Due to the fact that levels are so low in Ireland, omega-3s – often referred to as EPAs and DHAs – must be supplemented with a good quality fish oil (visit one of our nationwide clinics to get our high quality omega). 3).

What Are the General Health Benefits of Omega-3 Fatty Acids?

Chronic inflammation has been linked to heart disease, cancer, and autoimmune diseases. We know there is strong evidence linking omega-3 fatty acids to a reduction in the harmful inflammation that leads to these diseases. A study in the New England Journal of Medicine found that taking omega-3s for six weeks helped lower levels of several markers of inflammation in the blood. Essential fatty acids are believed to be particularly helpful in treating other inflammatory conditions such as asthma, rhumatoid arthritis, and inflammatory bowel disease.

Several studies have shown that omega-3 consumption is linked to a reduced risk of cognitive decline and Alzheimer's disease. A study published in the Americal Journal of Preventative Medicine found that a higher intake of fish high in omega-3s is linked to more gray matter in the brain (the type of tissue involved in memory, sensory perception, and decision-making). Researchers have also found that people who don't get enough omega-3s are more likely to experience bad moods, while serious deficiencies have been linked to conditions like ADD and depression.

Even our kids can benefit, as regular omega-3s can improve mood, memory, cognitive skills, focus, and even lead to better sleep – especially important for teenagers during stressful exam periods.

And how about the Weight Link?

Some research studies suggest that omega-3 fatty acids can help reduce hunger and appetite. In a number of studies that reported increases in metabolic rates when taking omega-3, increases in muscle mass were also observed. Muscle burns more calories than fat, so an increase in muscle mass may explain the higher metabolic rates observed in these studies. According to a study published in the Journal of the International Society of Sports Nutrition in 2010, an increase in muscle mass was found after just six weeks of supplementing with fish oils.

The American Journal of Clinical Nutrition published a study in 2007 that looked at the effects of fish oil and exercise on the loss of body fat. Overweight individuals with high cholesterol received 6 grams of tuna daily for 12 weeks. In addition, they walked for 45 minutes every day. After 12 weeks, both exercise and fish oil were shown to independently reduce body fat mass. Fish oils also help lower blood sugar levels, according to the National Institute of Health. When blood sugar levels are high, the body makes insulin, which prevents fat loss. By lowering blood sugar levels, fish oils help prevent an increase in insulin in the body and further support fat loss.

How Much Omega-3 Fatty Acids Should I Take?

There is no set standard for how much omega-3 you should be consuming each day. Various established health organizations have published their own expert opinions, but these differ significantly. Most recommend at least 250-500 mg of combined EPA and DHA per day for healthy adults. However, if you are motivated, we recommend 2,000 mg per day. At the upper limit, experts do not recommend more than 3,000 mg per day.

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