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Omega-3 Importance For Optimal Health

Studies show omega-3 is a good fat for optimal health. Most studies cite improvements in heart health. As new studies are published, many other benefits are understood. The pro research far outweighs the negative. Even the American Heart Association recommends 2-4 3.5 servings of fish a week because it’s loaded with omega-3. The following is a collection of important studies from prenatal to adult health. First let’s start with the heart health benefits.

cartoon fish

Omega-3 Decreases Cardiovascular Events

Usually, there are no warning signs for most major cardiovascular events. Thus, eating fish or supplementation will improve omega-3 levels. Studies show participants in the upper echelon of omega-3 blood levels have a 39% lower risk of a cardiovascular disease. Additionally, participants have a 34% lower risk of death from any cause.

Omega Ratio Matters

Usually, most western diets don’t have a balanced omega-3 and omega-6 ratio. Western diets are close to a 1:15 ratio. This potentially leads to inflammation and other health hazards. Foods like nuts, seeds, and vegetables oils contain mostly omega-6. Caveat. Don’t worry about consuming too many seeds and nuts. Focus on the increase of omega-3 consumption through supplementation or fresh fish.

Fresh Fish For the Brain

This particular study cites the importance of fresh fish. Link here. At 2 years of age, an electronic visual test (pVep) was used to determine visual function. The best performances during the visual test were children whose mother ate at least 3 servings of fish during their 3rd trimester. Visual function is a great measure of the whole brain. For instance, people with degenerative brain disease like dementia can have abnormal visual testing. Read more here.

Get Healthy With Omega-3

When compared to consuming olive oil, omega-3 fish oil shows children with higher measures of lean mass, bone mass, and fat mass. You may be raising an eyebrow at increase fat mass? Interestingly, with an increase in fat mass the percentage of fat did not increase. As you know, percentage takes into account other measures like muscle and bone mass. An increase in fat mass is normal with high muscle and bone mass. Read more here.

Supplement Or Consumption?

When choosing fish, chose small fish from cold waters. Big fish eat small fish which increases the possibility of toxic contaminants. What if you don’t like to eat fish? I recommend a fish oil supplement that uses molecular distillation which removes toxic contaminants. Potency is important too. Find a product that contains at least a 1,000 mg of fish oil per capsule.

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4 supplement pills

Omega-3 Is Important For Low Levels Of Inflammation

Omega-3 fats are a necessary part of good health and low inflammation. You can obtain them from fatty fish. Salmon, tuna, sardines, mackerel, trout, and herring all contain Omega-3 fats. Sorry, Goldfish don’t count. They are essential in the maintenance of brain tissue in adults and the development of the fetal brain. Learn more about fetal brain development here. Do I have your attention? I hope so.

Omega-3 Fats To Reduce Inflammation

The omega-3 fats, EPA and DHA, should be etched onto your brain. EPA and DHA help balance the omega-6 to omega-3 ratio. Western diets contain high levels of omega-6 fats found in nuts and cooking oils. Unfortunately, high levels of inflammation are associated with high omega-6 fat levels.

4 omega-3 supplement pills for inflammation

What Does Fish Oil Prevent?

Also, there is strong evidence omega-3 fats aid in the prevention of the following conditions: coronary heart disease, high blood pressure, rheumatoid arthritis, and secondary cardiovascular disease prevention. High inflammation is the root cause of many cardiovascular diseases.

Additionally, studies show improvement in abnormal heart rhythm, cognition, allergies, anxiety, asthma, cancer prevention, and age-related macular degeneration.

There Is A Daily Recommended Amount Of Fish

The American Heart Association recommends at least two servings (3.5 ounces) of fish per week. People with cardiovascular disease need more servings or supplementation.

What Type Of Fish Should You Buy?

Small fish in cold-waters like sardines, herring, and mackerel are best. They will eat small plankton thus less likely to have contaminants like heavy metals and plastic. The larger, predatory fish eat smaller fish which increase levels of unwanted contaminants.  

Is Supplementation Right For You?

What if you don’t like to eat fish? What you can do is supplement with fish oil capsules. Beware not all fish oil capsules are of the same quality, so research your supplements at The International Fish Oil Standards Program. Link here. Finally, potency is important as well. Shoot for at least a 1,000 mg of fish oil per capsule. Therefore, high potency or pharmaceutical grade fish oil mean less capsules to swallow.

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variety of sushi rolls on a platter. Fresh fish is good for the heart.

Heart Health And Omega-3 Fats

Heart function is of utmost importance. There is no debate. Exercise is good, but most forget a key component of heart health which is omega-3 fatty acid. Recent studies show participants in the upper echelon of omega-3 blood levels have a 39% lower risk of a cardiovascular disease. Additionally, participants have a 34% lower risk of death from any cause.  

Usually, there are no warning signs for most cardiovascular events. Unfortunately, CVD is abrupt and potentially catastrophic. Thus, eating fish or supplementation will improve omega-3 levels. Interestingly, there is no association from the above-mentioned lower risks with omega-6. Omega-6 is commonly found in vegetable oils and nuts. Usually, most western diets do not have a balanced omega-3 and omega-6 ratio. Typically, the ratio is closer to 1:10. This leads to inflammation and other health hazards.   

variety of sushi rolls on a platter. Fresh fish is good for the heart.

Instead of vegetable oil or olive oil to cook, I recommend coconut oil or grass-fed butter. Both are solid at room temperature and hold up to heat. Therefore, olive and vegetable oil work great with cold applications like salad dressings or marinades.  

Even the FDA recommends 3.5 oz servings of fish per week. Lastly, if eating fresh fish, I recommend smaller types of fish rather than larger ones. Large fish like swordfish and tuna can have higher levels of mercury.  

More information about Structural Chiropractic in Birmingham, Alabama, click here.

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