So good nutrition, wow can it be complicated
believe me I know
But, remember small changes make a big difference
it doesn’t need to be confusing
But there are a few little things that are important
Like the importance of good food, the vitamins, minerals and nutrients they provide and how important they are for our health
One very important nutrient is Omega 3 fish oil, let me tell you why:
This will usually need to be supplemented these days, as not many people eat adequate amounts of fish.
Omega-3 comes from both animal and plant sources.
The primary animal sources are krill and fish oil.
The primary plant sources are flaxseed, chia and hemp.
Omega 3 is the fish oil we need to supplement and not the sometimes suggested omega 6 (usually sold together).
Omega 6 is inflammatory and found primarily in processed vegetable oils.
The omega 6 will inflame muscle cells and most importantly high levels of Omega 6 can cause inflammation of brain tissue, which can have serious long term effects.
Therefore, because of the amounts of Omega 6 in foods these days, there is no need to supplement it.
Aim to intake Omega 3 supplementation, as this has the opposite effect and is actually anti-inflammatory, so helps our bodies heal.
As well as this Omega 3 is proven to help increase lean body mass, decrease body fat, improve brain function as well as improving the Testosterone to Cortisol ratio within our bodies.
Increased Testosterone (fat burning hormone) and reduced Cortisol (fat storing hormone) will create a fat burning effect.
So all in all increasing your Omega 3 levels is a huge positive towards creating a leaner, healthier body.
It is however, very important to get a good quality fish oil and not go for the cheapest on the market, as they are reported to have bad side effects.
One of the main things to know is that fish oil can go rancid and you can usually tell this if it causes bad taste in your mouth with belching.
This is because they have no anti-oxidant protection.
They come in either liquid or capsule form, and have been developed with high levels of anti-oxidant protection in the form of fat soluble vitamins (A, D, E, K2) which are added during the processing method.
Research shows that Omega 3 supplementation has greatly reduced the risk of heart disease, stroke and death
it regulates cholesterol levels, notably reduced the enzyme activity that causes the liver to metabolise fat
Omega 3 also has a huge impact on brain health and studies done on children, show that children with learning difficulties ADHD, and behaviour problems are more likely to have lower levels of Omega 3
Omega 3 health benefits are great, and varied from mental and behavioural health to preventing premature death from disease,
As well as Coronary heart disease, stroke, ADHD, Parkinsons, autoimmune disorders, osteoporosis, rheumatoid arthritis, Crohn’s disease, and various cancers
So as you can see, ensuring you are getting enough Omega 3 in your diet is vital for your overall health
Here’s some foods that are high in Omega 3:
mackerel kippers pilchards tuna (fresh or frozen) trout sprats salmon herring crab (fresh) whitebait swordfish sardines
People who do not eat fish can get omega-3 from the following foods:
nuts and seeds e.g. walnuts and pumpkin seeds; vegetable oils e.g. rapeseed and linseed; soya and soya products e.g. beans, milk and tofu; and green leafy vegetables
BUT, please remember, that you cannot replace animal based Omega 3, with plant based sources!
So supplementing fish oil is highly beneficial, I recommend Phil Richards Performance HERE
It is recommended that everyone should try to eat two portions of fish per week, one of which should be oily fish.
So guys, have a think how your nutrition is, and of you don’t get enough of this very important nutrient, then you may need to start being more mindful to eat these foods, or add a supplement
Keep fit, happy and healthy. Invest in yourself, remember health is wealth