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ARE YOU GETTING ENOUGH OMEGA 3'S IN YOUR DIET?

Dr. Justin Hogan

Do you know how much Omega-3 you’re getting?

There are three basic kinds of Omega-3s—alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plant foods like walnuts, chia seeds, flaxseed, and some specialty eggs.

Omega-3 fatty acids — especially EPA and DHA — have been shown to reduce inflammation and may help prevent chronic diseases, such as heart disease, cancer, and arthritis. They have also been shown to support brain health and development. Keeping your inflammation at a minimum is the key here! Unfortunately most Americans are not getting enough Omega-3s, they are getting too much Omega-6s and saturated fats!

Omega-6s, like Omega-3s are essential fatty acids our bodies need to function, but it depends on the ratio of Omega-6s to Omega-3s that a person consumes is what makes the biggest difference. These are primarily found in vegetable oils like corn oil, safflower oil, sesame oil, peanut oil, and soy. Most fats in the American diet are high in omega-6s, as well as saturated fats!

So how do we get the most from our diets?

Here is a list of the top Omega-3 rich foods: walnuts, chia seeds, flax seeds, hemp seeds, Alaskan salmon, sardines, mackerel, egg yolks, and oysters. We should consume between 2,000 – 4,000mg daily. Some say, I do not care for any of the foods listed on the list, so what then?  Well if you have difficulty getting your ratio of Omega-6:Omega-3 in the proper range, we recommend finding a good pharmaceutical grade fish oil to take with meals.

It is important to stress that not all fish oil supplements are equal. So how do I know what to look for in a fish oil you might ask?  Here are a few tips when choosing the correct fish oil:

  • Always look for wild caught sources of fish oil, as farm raised fish tend to have larger amounts of contaminants
  • Pay attention to what makes up the Omega-3 content…Look for a fish oil with at least 1,000 mg of EPA/DHA per single capsule
  • Make sure the fish oil has undergone 3rd party testing to ensure its purity and safety

We at LVWellness care about your health and do specialized testing to look at your Omega-6:Omega-3 ratios. We would love to help in making sure you get the best out of your nutrition and supplementation so you can live your best life now and the years to come!

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