Why consume omega-3 fats?
The importance of omega-3 fats is unquestionable due to the numerous health benefits that come from them. Omega-3 fats are polyunsaturated fats. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three main types. As stated in Keto Answers, we must consume omega-3 fats because they are a major contributor to cellular function. Omega-3 fats have an important part in maintaining our heart health, blood vessels, lungs, immune system/gut, and endocrine system. They help reduce inflammation and joint pain. Omega-3 fats also have a strong impact on the health of our brain (as the brain is 60 percent fat and half of that is the omega-3 fat DHA).
What are good sources of omega-3 fats?
As mentioned in my previous post, Which Fish are Okay to Buy, omega-3 fatty acids can be found in fish. You can get a high amount of omega-3 fats in the following fish:
- Salmon
- Herring
- Sardines
- Trout
- Oysters
- Anchovies
You can also get a good amount of omega-3 fats from:
- Flax seeds
- Chia seeds
- Walnuts
- Grass-fed/grass-finished beef
My omega-3 index and omega-6-to-omega-3 ratio
Last month, I decided to have my omega-3 index and my omega-6-to-omega-3 ratio checked by ordering the test from Life Extension. I was happy to find out that my omega-3 index is 9.56% (the optimal range being between 8% and 12%) and my omega-6-to-omega-3 ratio is 3.5:1 (the optimal range being under 4:1). There is still room for improvement, and this test is a nice way for me to see that I can add a little extra fish/krill oil to my daily regimen and consume more of the foods mentioned above.
Were you aware of the importance of omega-3 fats? What are your favorite omega-3-fat-rich foods?
References
Dinicolantonio, James, and Joseph Mercola. Super Fuel : Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health. Carlsbad, California, Hay House Inc, 2018, pp. 170, 173.
Gundry, Steven R. The Plant Paradox Quick and Easy : The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free. New York, Ny, Harper Wave, An Imprint Of Harpercollinspublishers, 2019, p. 155.
Gustin, Anthony, and Chris Irvin. Keto Answers : Simplifying Everything You Need to Know about the World’s Most Confusing Diet. Middletown, De, Four Pillar Health, 2019, pp. 253–260.
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