The
western world's food culture has become more and more enriched with
Omega 6 fatty acids and for the most part, has really let Omega 3
consumption drop.
This is a cause for concern on a health front AND also on a body composition front not just in my opinion, but in many leading scientists opinions
also.
Here's why. . .
Omega
6s and Omega 3s compete for the same conversion enzymes within the
body. If for example you consumed Omega 3s from something like Flaxseeds
you would require these enzymes to convert n-ALA to n-DHA and n-EPA
which are long chain fatty acids KNOWN for protecting us against things like heart disease and excessive inflammation (because "inflammation" isn't
always a bad thing . . .).
Therefore
if your diet is too high in omega 6s which are known to promote an
inflammatory response (in certain amounts!) you can quickly create an
environment where you aren't benefitting properly from your fat intake AND potentially causing negative things to take place over time.
The Omega 3s, DHA and EPA are fantastic for improving insulin sensitivity as well because they help keep
the cell membrane wall "fluid" which allows for faster nutrient uptake within the cell.
Having
a naturally high protein diet with lots of animal protein will by
default mean you are getting a lot of Omega 6. Therefore you want to
ensure you are getting enough Omega 3s in as well in order to balance
this and create an environment which is going to support -
. HEALTH
. Positive body composition
changes
My favourite sources for Omega 3s are -
. Oily fish such as salmon, mackerel, bass and sardines
. Organic eggs (MUST be organic otherwise the Omega 3 content can really deteriorate)
. GRASS fed steak (again, must be grass fed as corn fed beef has next to no Omega 3 fats)
. High quality (ideally Nordic, Icelandic or Canadian) Omega 3 fish oil
Aim for
two servings of Omega 3 rich protein per day and supplement with Omega 3s for maximal impact.
Obviously doses depend on weight and diet however I would dose anywhere between 4-12g per day from supplementation.
You should be starting to see why I always insist that ALL foods are
not created equal EVEN if their macronutrient profiles are the same. For
instance, Omega 3s (ALA)
from Flaxseeds are potentially harder for the body to utilise over DHA
and EPA rich sources . . . This doesn't mean you shouldn't necessarily
have seeds for instance, it just pays to KNOW what's going on and how to
create balance!
In terms of health, look at the populations in the world which tend to
have the best life expectancy. The Mediterranean is a great example and
their diets are very rich in Omega 3 based essential fatty
acids.
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