What is Omega-3?
Your body and your brain are built up partly of a type of fat called Omega-3 and your body can not form such fats. That is why it’s so important to get Omega-3 from the food you eat.
Omega-3 fats have at least two important effects in the body:
the right properties. To build up your brain cells you need a lot of
How can you get Omega-3 into your body?
The highest quality of Omega-3 you can get from eating fatty fish like salmon, pickled herring and mackerel. Especially in wild-caught fatty fish there is a lot Omega-3. A bit more expensive way to get Omega-3 is to eat meat from grass-fed animals, such as outdoors cows.
Lower quality of Omega-3 – short fatty acid called ALA(A-Linolenic Acid ) – comes from plants. We can get it from flaxseed oil or canola oil, and from green leafy plants. But the body converts only a small percentage of these shorter fatty acids to the important EPA and DHA. This means that Omega-3 fat from plants is of more limited value for your body and health.
Balance between Omega-3 and Omega-6
Nowadays we eat too much Omega-6 compared to Omega-3.
You can get Omega-6 from eating seeds and nuts. Cereals (flour, bread, pasta) come from seeds.
A long time ago, before the time of modern food industry, there was a balance between the intake of Omega-3 and Omega-6. We then got about the same amount of both and that is good because Omega-3 fats suppress inflammation and Omega-6 fats can increase inflammation in our bodies.
Inflammation is the body’s way of dealing with injuries and diseases to speed up the healing process. But moderation is best and if the inflammation starts without purpose it can be harmful to our body.
Nowadays the intake of those acids are no longer in balance.
I found these interesting facts about Omega-6 and Omega-3 on a Swedish website I follow called www.kostdoktorn.se(www.dietdoctor.com in English).
Today, we eat more omega 6:
The animals we eat are now rarely outside and eat grass. Instead they stand indoors and are fed on grain. This means that by eating this type of meat, we get more Omega-6. Try to look for the labels that says ”grass fed”, as an example, to get the top quality Omega-3, from the meat.
To top it all, many people get huge amounts of Omega-6 via modern industrial food. A large part of the fat in it, and also in margarines and plant oils (such as sunflower oil), comes from industrial purified Omega-6 fat in the form of, for example sunflower oil, rapeseed oil or corn oil.
Today, we eat less Omega-3:
Meat today contain less Omega-3 than before, because the animals do not eat grass and hay. If you don’t find the more expensive quality meat from grazing animals of course, or meat from wild animals.
Industrial food contains so little Omega-3 as possible. Such fats are namely short shelf life and becomes rancid easily in food standing on the shelves for months.
The fish we eat is often cultivated today. Then it does not contain as much Omega-3 as wild fish.
The result is that while our ancestors were getting about as much Omega-3 as Omega-6, in the Western world today we often get up to 20 times more Omega-6! Furthermore, we nowadays usually eat less Omega-3 than before.
What to do?
To get back to the balance that your body is developed for, it is advisable to reduce the intake of vegetable oils, margarines and industrial food. This is to get a more normal intake of Omega-6.
To get more Omega-3 it’s, as mentioned before, good to eat fatty fish regularly (most preferably wild caught ). If you have the opportunity, it is also excellent to eat meat from grazing animals (or wild game meat). Omega-3 eggs from specially fed hens is also a possibility.
In the absence of the above, or at particularly high needs, a supplement with Omega-3 can be wise.
I think a lot of people these days have heard about the benefits in eating Omega3 and the good effects it has on our health. Many people that have started to take Omega-3 on a daily basis have had very positive effects from it.
One thing I wasn’t aware of is that there are different qualities of Omega3 on the market. When I bought the Omega 3 I am now eating, which is krill oil, I was surprised of the color of it because it was reddish. My husband googled it at found that the reddish Omega-3 is of better quality than the common yellow ones you can find in the ordinary supermarkets here in Sweden.
Krill is a small crustacean that possesses an interesting level of EPA and DHA in a unique phospholipid form that passes into the body more quickly and completely. Krill oil also contains the carotenoid astaxanthin that helps to protect the fatty acids.
The Omega-3 I am eating contains Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), which provides 1,200 mg/day of Omega-3 fatty acids with krill and fish oil.
Both EPA and DHA have been scientifically classified as nutritional support for cardiovascular health, eyesight and brain function.
Personally, I try to have fatty fish more than once a week. But again, supplements are great for those who don’t get enough Omega-3s in their diet. I eat Omega-3 to be sure to get enough amount of it and I feel great.
If you are interested in knowing the brand of the supplements I am eating just send me a message from the ”KONTAKT” folder and I will get back to you within 24 hours.