Do You Know Even if you’re eating wild-caught fish regularly, you’re probably getting too many inflammatory omega-6s, edging those crucial omega-3 fatty acids out of your diet.
When the Industrial Revolution occurred around 140 years ago, we started eating more omega-6 fats at the expense of omega-3 fats, thanks to the growing vegetable oil industry and increased use of grains to feed livestock, which alters meat’s fat composition. If you’ve read The Virgin Diet or my Sugar Impact Diet, you’re familiar with these issues.
Vegetable oil consumption rose dramatically during that time, adversely affecting omega levels. Between 1935 and 1939, the ratio of omega-6 to omega-3 fatty acids was about 8 to 1. Today, estimates range from an average of 10-20 to 1, with a ratio as high as 25 to 1 in some individuals. That means today we get about 25 times more inflammatory omega-6s than anti-inflammatory omega-3s.
“Omega-6 fats not only fuel your body’s inflammatory pathways, but also reduce availability of anti-inflammatory omega-3 fats in your tissues, resulting in more inflammation,” writes Dr. Mark Hyman.
Fish oil is the great way to better balance those anti-inflammatory omega-3 levels.
1. Fat Loss. Studies show a diet that includes omega-3 fats, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), lead to significantly lower total body fat compared with diets rich in other fatty acids. Fish oil positively impacts your stress hormone cortisol and lowers inflammation, both of which help fat loss.
2. Overall brain health. Research shows the fatty acids DHA and EPA can improve mood, alleviate depression, and boost overall cognitive performance. DHA seems to benefit brain development and performance, while EPA helps mood and behavior. Both fatty acids protect your brain.
3. Improved insulin sensitivity and lipid profile. If you have metabolic syndrome, your doctor warned about pre-diabetes, or you have full-blown type 2 diabetes, you especially should take fish oil.
4. Dementia and anti-aging. Inflammation adversely impacts every disease on the planet, including dementia. Evidence shows omega-3 fatty acids can decrease symptoms of Alzheimer’s disease and reduce your risk for dementia. EPA specifically can protect the hippocampus region from aging, thanks to its anti-inflammatory benefits.
5. Heart health. Research shows fish oil can lower triglycerides and those small, dense LDL particles (also called VLDL) that potentially trigger heart disease. Studies show fish oil can lower VLDL and total cholesterol while increasing HDL cholesterol.
Finding the Right Fish Oil
Unfortunately, most over-the-counter fish oils are junk, and you need to choose very carefully to avoid throwing away your hard-earned money on an inferior, ineffective, and potentially harmful supplement.
My Favorite and Tested Brands Are Nordic Naturals Ultimate Omega -D 3 and Zinzino Icelandic Product which include Omega Test.