Omega-3 has been the king of all supplementation lately. Omega-3 is paramount in so many processes in the human body, including insulin sensitivity and fatty acid metabolism. I mean, if everyone in the fitness industry takes omega-3, something must be significant about it, right? They are knowledgeable people who cares big time about their health. The current standard western diet is so high in omega-6 because of how farm-raised animals are fed, and that oils containing omega-6 are just cheaper to use in any processed foods. So when someone comes to me and complains about acne, I tell them to go get good Omega-3. Lingering pain or injury? Go get your Omega-3. Can’t lose fat? Go get your Omega-3. Can’t grow muscles? Go get your Omega-3. Have brainfog or sleeping problems? Go get your Omega-3. Depression/stress? Go get your Omega-3.
I have my Omega-3 fish oil softgels every day (total of DHA + EPA about 3.0 g). You don’t wanna go cheap on this supplement. First, because the DHA and EPA contents will be lower. Second, because the manufacturer can be getting the fish that are higher in pollutions like mercury, which is most likely stored in fatty tissues.
Supplementation is not the only way to get your omega-3, of course, because we evolved to eat food, not pills. Humans evolve to get about 1:1 ratio of Omega-3 to Omega-3, so if you have about 60 g of fat a day, about 20 g should be saturated, 20 monounsaturated, 20 polyunsaturated. Of the 20 g polyunsaturated, 10 g should be Omega-3 and 10 g Omega-6. I don’t know anyone who’s naturally eating 10 g of Omega-3 unless they deliberately supplement it. Like always, I would rather eat foods.
Here are some of the ways to get your Omega-3 in beyond the softgels
1) Snack on seeds that have higher omega-3 content. These are flax, hemp, chia and walnuts.
- Flax: I have fallen in love with toasted flaxseeds. They taste very nutty and can be snack just like that, although you will get more benefits by grinding the seeds. Learn to add ground flaxseeds to your cereals and smoothies. (More posts to come about flax snacks, and flax milk)
- Hemp has been my go-to source of protein rather because I don’t need to cook it. It’s like scoop-and-go. Recently I found so many nice recipes about hemp salads, hemp nachos and even hemp cheesecakes. I invented my own basil hemp pesto recipe.
- Chia makes nice gel which is high in soluble fiber, so it makes awesome egg substitute and puddings. I am seriously addicted to chia pudding. It also makes my stomach very happy.
2) Eat grass-fed beef and dairy products, flax-fed chickens and their eggs (omega-3 eggs)
3) Eat wild-caught salmon and other fatty fish. Usually farm-raised animals are fed corns, grains and things that are high in omega-6, unless the farmer states otherwise. More often than not, the canned fish have more omega-3 if they are wild caught. (I am known to stack up my canned fish everywhere because they are cheap and quick, although there are other concerns with canned foods.)
4) Variety: rotate your protein sources between organic grass fed meats, dairy, flax-fed or wild poultry, wild game and seafood
5) Eat lots of vegetables. You can’t go wrong with this. By lots I mean eating at least 1 – 2 cups for all meals and snacks. Veggies do have proteins and fatty acids, among other benefits, just you gotta eat lots of them.