We are talking a little bit about Omega-3’s also referred to as fish oils. Your body can make Omega-6’s and Omega-9’s, but it can’t make Omega-3’s, so it is essential to either get those from foods that you eat such as oily fish or in the form of a supplement.
The average diet in North America includes lots of meat and lots of eggs, which gives us lots of Omega-6’s, but we don’t tend to consume very much Omega-3’s. It’s important to remember that Omega-6’s are quite inflammatory whereas the Omega-3’s are anti-inflammatory. It’s important that we have a suitable ratio of Omega-3 to Omega-6. If you have an appropriate ratio, which is approximately 1 to 1, you will have healthier blood vessels, lower cholesterol levels, you will reduce your risk of developing plaques in your blood vessels, and reduce your chances of joint pain and stiffness. You can also reduce your risk of diabetes and can even reduce your risk of some types of cancers, including breast cancer.
There’s two important kinds of Omega-3 to be aware of: EPA and DHA. My recommendation for intake of these would include 800 milligrams of EPA and 1200 milligrams of DHA for a total Omega-3 intake of about 2 to 3 grams per day. Cold water fish are excellent sources, so fish like krill and salmon, mackerel, sardines, and squids. The best oceans for these would be the Norwegian Sea, the Arctic or the Antarctic. A farmed fish on the other hand is full of toxins like mercury and dioxins so I recommend a good source from one of the three cleanest oceans in the world, and this should be a daily supplement that you take indefinitely.
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