Omega-3 fatty acids have so many health benefits for fitness-lovers it’s hard to know which is the most important.
Is it treating joint pain or heart disease? Protecting your mental health, your eye health or your brain performance?
Or is it the way it accelerates the effect of exercise on fat loss? In one 6-week study, those people who took four grams of fish oil every day lost half a kilo more fat than the participants taking the same amount of vegetable oil.
Best of all, a large study conducted that Harvard University and the University of Washington conducted in 2013 showed that one of the benefits of omega-3s is a significantly reduced risk of death.
Even though most of us have heard of omega-3s’ health benefits, 90% of Australians don’t get enough of this vital nutrient. Chances are, this means you. Because they are “essential” fatty acids it means our bodies can’t just make them so we have to eat them.
How to get them
The best sources of omega-3 are oil fish:
Other healthy sources, especially for vegetarians, include:
- omega-3 fortified eggs
- flax seeds
- chia seeds
Seeds and nuts with omega-3 fatty acids are undoubtedly nutritious, but be aware that your body has a harder time using this type of omega-3, called alpha linoeic acid.
Fish oil tablets can also be helpful but try to get your omegas from healthy, whole food sources first.