You have probably heard of Omegas and know that they are good for you but what do you really know? Did you know there are kinds of Omegas and certain ones are not good for you and actually harmful to your health. Also buying Omegas in supplement form can be tricky. Also just eating fatty fish isn’t going to give you enough because our oceans and lakes are polluted and void of nutrients to make the fish Omega dense. So finding the right supplements from places in the world that aren’t yet ruined by humans abusing the natural resources is key. Also using plant based Omega supplementation could be a alternative as well with the correct combinations. So why should we consume Omegas? Well, they have health benefits and here as some backed by scientific research:

Depression and anxiety- eating foods and supplementing your diet with Omega 3s can lower levels of depression

Asthma- Omega 3s lower inflammation and cut back on the need for medication by improving lung function

Alsheimer’s disease and dementia- You may not be thinking about this now but Omega 3s can help you slow the process of losing your memory in aging

Infant development- the supplementation of DHA has been shown to reduce autism, and help with neurological development in children when consumed in utero through the mother and through out infancy until adolescence in the childs daily diet.

Lowers risk of stroke and heart disease- consuming fatty fish has shown to reduces fat in your blood and lowers elevated triglyceride levels that cause heart disease.

o and there are more….

Alleviate Menstral Pain- can be more effective then ibuprofen and relieving pain from cramps

Sleep better- increase quality and length of sleep

Better and clearer skin- manages oil production of the skin, prevents hyperkertinization of hair follicles which look like little red bumps(usually seen on your upper arms), reduces acne and aging.

Weight loss and insulin resistance

Psoriasia- lowers inflammation from a negative autominue response.

Crohn’s diease- lowers inflammation from a negative autominue response.

Now you see many of the benefits of these Omegas but there are different types and not all of them are good for you. Omegas are basically unsaturated fats that the body cannot make and are considered Essential Fatty Acids, and you must supplement though your diet to get enough. There are there major kinds:

Omega 3s

These are essential fatty acids that we need lots of and are divided into these major types:

EPA(Eicosapentaenic acid) major function reduces depression and inflammation

DHA(Docosahexaenoic acid) major function makes up to 8% of brain weight and helps the brain develop and function

ALA(Alpha-linolenic acid) plant based and can be converted into EPA and DHA without the presence of low positive levels of Omega 6s. Major junction heart health, immune system strength and nervous system strength.

*getting not enough of these can result in development of diseases and inflammation and weight gain.

Omega 6s

These are tricky. You need Omegas for your body to properly function but the problem is you get too many they can create negative effects and cause disease. So they have to be in a ratio:

1 to 1 (1:Omega 3s to 1:Omega 6s)

or

4 to 1 (4:Omega 3s to 1:Omega 6s)

Now here is the shocking thing most Americans get way too much Omega 6s and consume in ratios of 15 Omega 6s to 1 Omega 3s. This is why we have so much inflammation and obesity in America.

Also we can consume negative amounts of Omega 6s from eating fried foods and oxidizing plant oils in using them improperly in cooking. Processed foods also have lots of negative Omega 6s that can create inflammation and disease in the body.

Omega 9s

These are not essential fatty acids but are a good replacement for Saturated fats in the diet. These are called Monounsaturated fats and the most common is Oleic Acid. These lower inflammation and help with insulin that in turns causes weight gain and disease.

So now we know about the types now we need to know how to consume them and the sources and how to avoid negative ratios to not create more harm than good.

Omega 3s Sources: Salmon, Sardines, Anchovies, Chia Seeds, Flaxseeds, Walnuts, Mackerel, Hemp Seeds, Oysters, Herring, Cod Liver Oil, Caviar, Spinach and Brussel Sprouts, Seaweed, Algae.

You can also take supplements to get more into your diet as well:

Fish oil supplements: particularly sourced from Norway has the purest sources on earth

Cod liver oil: same look for sources from Norway as well

Krill oil: again look for sources from Norway

Algae oil: because these are marine plant based sources you have to take about four times more to get what animal sources can provide.

ALA supplements: these are from nuts and seeds and are not complete source and have Omega 6s that can be negative and these must be taken in tandem with Algae oil to get the correct ratio.

If you want to use a plant based supplement you have to cut out negative sources of Omega 6s from your diet i.e. fried foods and processed foods also cut out alcohol completely and anything else that negatively effects your liver. The Omegas from plant based sources cannot convert with negative Omegas 6s are present in the system.

You want more information? You need more clarity well Dr. Stephen Cabral again delivers with a great Podcast that explains how Omegas work and what they can do for you. If you want to hear more information on Brain Health that and go even deeper the Plant Proof Podcast gives you even more information as well.

I found an interview with a two specialist on Omegas through the Plant Proof Podcast. Simon Hill interviews Dr. Dean Sherzai, MD, PHD a leading researcher on Alzheimer’s Prevention and Neurology and Dr. Ayesha Sherzai, MD also a Neurologist and is Plant-based Chef. The interview is full of information and you can take away life changing ideas to help your body stay health and your brain function properly.

I hope you all take the time to look in Omegas and start incorporating them into your diet. They could have life changing effects for the now and for the long term.

Happy Wellness Wednesday,

Shara

Sources:

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/, https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_9, https://www.healthline.com/nutrition/omega-3-6-9-overview#food-sources, https://www.medicalnewstoday.com/articles/323144#outlook, https://teamsherzai.com/about, https://plantproof.com, https://stephencabral.com, https://www.health.harvard.edu/staying-healthy/should-you-be-taking-an-omega-3-supplement, https://www.todaysdietitian.com/newarchives/040114p20.shtml,https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids,