By Aaron Montandon

Omega 3 essential fatty acids (also known as alpha linolenic acids) hold many health benefits. But in western society they are found in small quantities within our diet. Some studies suggest a ratio as low as between 10:1 and 20:1 omega 6 to omega 3 are found, potentially leading to health problems like cardiovascular disease, cancer, inflammation and osteoporosis.

Omega 3 cannot be made within the body, so must be ingested. This can be done either by taking supplements or by eating foods containing these fats. Foods rich in Omega 3 include:

  • Mackerel
  • Salmon
  • Walnuts
  • eggs
  • flax seed

Health Benefits:

In my opinion a lack of Omega 3 in the body is why many children struggle with poor concentration at school, and why so many mental health diseases exist today.

Elsewhere, Omega 3s play a role in helping to reduce body fat by lowering and mobilising triglycerides (the body’s most common fat/lipid). They also aid exercise due to vasodilation (dilation of the blood vessels) improving the delivery of nutrients and oxygen. Plus, their anti-inflammatory properties help the body to recover and repair faster.

Some of the many health benefits of omega 3 include:

  • stabilisation of blood sugar
  • increased concentration
  • anti-inflammatory properties
  • improving mood and decreasing depression
  • helping to balance cholesterol levels
  • improving digestion
  • improving skin health
  • decrease in blood pressure

Aim to increase your intake of omega 3 – eat two portions of oily fish a week or add supplements to your diet. Not only will you be doing your health a favour but you’ll also see an improvement in your performance too.

About the author

Aaron is an experienced PT at Halo Gym, holding qualifications including Level 3 Personal Trainer, Level 2 Fitness Instructor, Phil Learney ACA (ongoing), KBT Level 1 Strength and Conditioning, as well as KBT Nutrition for Health. His bespoke training programmes have helped a diverse range of clients to achieve their fitness goals, from losing body fat, building lean muscle, to improving general health and fitness.