Omega-3’s and Omega-6’s are polyunsaturated fatty acids. These fatty acids normally assist with inflammation and blood flow. Based on current research, we believe Omega-6’s are inflammatory while Omega-3’s are anti-inflammatory.
When people think of inflammation, they think of it as a negative thing. This is not necessarily true. We need inflammation to protect from infection, injury, and to provide immune health. The problem comes with this: Omega-6’s are fatty acids that society consumes a large amount of (Americans consume over 15 times MORE Omega-6’s compared to Omega-3’s)!
If we consume more Omega-6’s (again, compared to Omega-3’s), we could encounter adverse health effects. The following are the types of foods that contain Omega-6’s:
With that being said, Omega-3 fatty acids are considered the “better fats” because of this. These fatty acids help to reduce triglyceride levels, and reducing these levels is good for your heart health. Fatty acids that are classified as Omega-3’s are the following:
So understanding all of this, to begin with, you need to bring awareness towards your daily diet. Do you consume more Omega-6’s? Do you even know what an Omega-3 is? Have you ever supplemented with fish oil?
Let’s dive into Omega-3’s!
There are a plethora of benefits to consuming Omega-3’s. To maximize these benefits, it's better to have AT LEAST a 1:1 ratio of Omega-3 and Omega-6 consumption.
The following benefits are acquired from Omega-3’s (EPA/DHA, ALAs, and Fish Oils) in particular:
To conclude this section, overconsumption of Omega-6’s could potentially lead to the opposite results. Please be aware of the fats you consume. If your intake leans more on red meats and other saturated foods, be sure to balance it out with nuts, seeds, fish, and fish oils!
If supplementing with fish oils, your goal is to have at least 1g of EPA/DHA combined, per day. Most fish oils are limited in this, so you may have to consume more than two fish oils depending on the brand you use.
I hope this brief blog post provided some insight into understanding the fat macronutrient a little bit more. To simplify all of this, have AT LEAST 1:1 ratio of Omega-3’s and 6’s daily. Ideally, shoot for a 2:1 ratio by having more Omega-3’s.
If you want to focus on Omega-3 and Omega-6 balance, the best example to take a look at the Mediterranean Diet. Based on research, individuals who eat similarly to the Mediterranean diet will likely have a healthier heart.
If you have any additional questions or comments, throw them below or direct message us! Thanks for reading!
As my brother has a passion for powerlifting and gaming, one of the biggest challenges he has faced is getting proper nutrition in his daily diet.
While you might not think it, poor nutrition has a negative impact on mood, energy, focus, and more. Now it won't make you better at a gaming session, but it most definitely will allow you to perform your best.
Pro gamers have nutrition regiments and training programs to abide by. This allows them to perform their best when the time comes.
In this post, we are going to dive into our recommended supplements for gamers.
When I started working out at 17 years old, it was all about how good I looked. I would chase the six-pack abs because I believed that was a measurement of success.
As it was my goal, I would fail consistently to keep them for a long period of time. I would develop temporary binge eating disorders because I would restrict my calories too much.
Eventually, I realized that when I changed my mindset... my abs would eventually chase me.
In our latest post, I wanted to give you my own training framework - a Reforged one. This post will be an introduction to a systematic approach to creating a healthy lifestyle for yourself.
If you look at many great individuals in history (from inventors to athletes and to leaders), you will see each one of them had various unique rituals.
In following a routine that improves the mind, body, and soul, you can focus more of your energy towards the more complex tasks in life.
At Reforged, we believe if you can control your morning ritual and evening ritual, you can seize your destiny.
In this article, we are going to go over our framework in creating our own rituals.