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Omega 3s Benefits

As I was learning about health and fitness in general, doing research and absorbing information like a sponge, I kept coming across the health benefits of Omega 3s.  I tend to go first be skeptical about any hyped up supplements so I did my research and found out that Omega 3s are actually as beneficial as everyone says they are.  It seems like all good things come in 3s (stooges, musketeers, mice, amigos, etc) so it isn’t surprising that Omega 3s are truly the king of fats.

Americans tend to eat plenty of fats in their daily lives but they lack Omega 3s.  The processed foods we all eat are abundant in Omega 6 and 9s but never seem to get enough Omega 3s.  One of the reasons is food quality in our country.  Omega 3s are hard to get because we don’t get it from the proper sources and our proteins (meat and fish) are all raised in a manner that isn’t conducive to them being high in Omega 3s.  Our cows are fed corn instead of grass, our salmon is farmed raised instead of caught in the wild and our diets lack the proper nuts and seeds that give us this great Fat source.  Fat is not the enemy.  You have to eat the right type of fat to get the benefits.

So What does Omega 3s do?  Here are some examples:

  • Omega 3s Boost muscle Building. Yep, I bet you didn’t know that.  New research is coming out saying that these fatty acids get incorporated into the membranes of muscle cells.  This actually helps by enhancing the integrity of muscle fibers.  Omega 3s also increase muscle mass by increasing insulin sensitivity in muscles.  Insulin is an anabolic hormone, and increasing the bodies sensitivity to it essentially increases its anabolic action.  Fats are also essential in protein synthesis.  Omega 3 supplementation is being shown to help this process as well.
  • Omega 3s Help to reduce body fat. Omega 3s are readily converted to prostaglandis, hormone like substance that assist with many processes in the body, one of which is to promote fat burning (thermogenesis).  The Omega 3 fats docosahexaenoic acid and eicosapentaenoic acid are also known to turn on genes that promote fat burning while turning off genes that promote fat storage.  All because they increase insulin sensitivity, they lower insulin elvels, and less insulin means less fat gain and more fat burning.
  • Omega 3s enhance joint recovery. Training with Heavy weights can take a toll on your joints.  The omega 3 fats can help your joints recover better, reducing joint pain and keeping your training on track.  They do this through their conversion into prostaglandins, which also reduce inflammation.  Less inflammation means better healing.
  • Omega 3s are good for your heart. Researchers think that the omega-3 fatty acids in fish are what help the heart by improving triglycerides, blood pressure, and heart rate

These are only a few of the health benefits!  Omega-3 fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood, and reduce symptoms of inflammatory conditions, such as rheumatoid arthritis.  Omega 3s will help you build muscle and gain better health period.

How do You get Omega 3s?

I get my Omega 3s through supplementation.  Even though I eat very healthy, it is very hard to get good sources of Omega 3s into our American diets.  Our meat and food quality is poor.  It is expensive to eat wild salmon more than 1x per week.  Omega 3 fish oil can be a very easy way to get high quality Omega 3s every day.
Here’s what I take Core Omega 3s .  I take 2-3 capsules, 1x per day with my Shakeology.  Which is around 2-3 grams of Omega 3s.  I usually take them 6-7 days per week.

Foods That Have Good Sources of Omega-3 Fatty Acids
Cold-water fish tend to have the highest levels of omega-3 fatty acids. Try these:

Salmon
Haddock
Trout
Tuna
Mackerel
Sardines
Cod

Nuts and seeds — and their oils — are also good sources for omega-3s:

Flaxseeds and flaxseed oil
Pumpkin seeds
Walnuts
Canola oil
Olive oil

Well if this didn’t convince you of the benefits of Omega 3s then I don’t know what will.  Fitness is more than just looking good.  You have to make sure you’re feeling healthy too.  Omega 3s benefits can help both.  Try them out!

Do you Take Omega 3s?  Do you see the Benefit?

 

3 comments
Taylor
Taylor

Hey brother. Simple tip. Increase your line height to 150% to make your content easier to read. :)

Dan V.
Dan V.

Great breakdown on Omega 3's.... and this line: "It seems like all good things come in 3s (stooges, musketeers, mice, amigos, etc) so it isn’t surprising that Omega 3s are truly the king of fats." GOOOOLD.

Coach Sean
Coach Sean

@Dan: haha, thanks Dan. I am glad you liked that, I was surprised no one else commented on that line.