You need more omega-3s. There is little dispute.
In the world of nutrition, it is rare for almost everyone to agree.
Why more omega-3s?
Omega-3s reduce chronic inflammation in our bodies, which is good since inflammation is linked to many chronic diseases. Research has shown that more omega-3s in the diet may vastly lower the incidence of many chronic diseases (1).
If less chronic disease sounds good to you, here is all about omega-3s and the best Keto Zone omega-3 sources.
Omega-3s are polyunsaturated fatty acids. This means they have more than one double bond in their structure. They are called omega “3s” because the first double bond occurs at the 3rd carbon in the structure.
What does this chemistry mean to you?
In nutrition and health, omega-3s are incredibly important. They are needed from food because while our bodies can synthesize some fatty acids, they can’t “synthesize” where the double bond occurs to make an omega-3. This double bond placement is important in function (1).
There are 4 common omega-3s in foods:
Omega-6s: Small amounts of omega-6s are essential for human health. Unfortunately, most people consume way too much omega-6 compared to omega-3s, and this causes an imbalance that increases inflammation and chronic disease. This is referred to as the omega-6 to omega-3 ratio.
When omega-3s enter the body, they:
It’s important to note that not all inflammation is bad. Inflammatory reactions are very important in combating infections and promoting healing of tissues in the short term. But, modern diets have largely caused chronic and too-strong inflammatory responses, even when they are not necessary and there’s not viral or bacteria threat. In this case, chronic inflammation is correlated with many chronic diseases such as heart disease, diabetes, metabolic syndrome, arthritis, and more.
In research, increasing omega-3 consumption (while decreasing omega-6 consumption) promote better:
Heart Health: This means cholesterol balance, lower triglycerides, less plaque formation in arteries, and more (5)
Brain health and less cognitive decline: Especially in age-related mental decline from Alzheimer’s and dementia, research has shown positive effects of omega-3s (7). What’s more, omega-3s are critical for the healthy development of infants’ brains.
Autoimmune Disease Outcomes: Omega-3s can reduce symptoms and risk from autoimmune diseases, reducing the inflammatory effects (8)
Eye Health: Your retina contains loads of DHA. Increasing intake can promote retinal health, less dryness, and reduced risk of disease.
More: Omega-3s may reduce cancer risk, improve aging and skin, reduce inflammation caused by non-alcoholic fatty liver disease (9), improve joint pain and arthritis, and more.
We can agree that we need omega-3s. Here are the best Keto Zone Omega-3 Sources (10) :
*While still healthful with large amounts of omega-3s, these foods contain ALA omega-3s. They also contain significant omega-6s. Some omega-6s are necessary in the diet, but the concentrated sources in processed foods should be avoided.
Most people should shoot for a minimum of 1000-2000 mg of DHA and EPA per day (in combo). This can be tough to achieve for many adults.
If you do not eat fatty fish several times per week, it may be beneficially to add an omega-3 supplement. Always let your doctor know you’ve added it as it can act as a blood thinner or may interact with other medications.
There’s little doubt that omega-3s are important to human health and that most everyone would benefit from more. It’s equally important to reduce omega-6s from processed foods. Add the omega-3s you need with our list of the best Keto Zone omega-3 sources.