Keto-Approved Omega-3 Oils: What You Need To Know

Omega-3 fatty acids are considered essential for human health, and they can be found in various nutritious foods. While the body can manufacture most fats, omega-3s are one of the two groups of unsaturated fatty acids that cannot be produced by the body. Omega-3s have been linked to several health benefits, including improved heart health, mental health, and brain development.

When following a keto diet, it is important to choose the right oils to ensure optimal health and sustained ketosis. While all plant-based oils have zero carbs and protein, making them a pure source of fat, not all oils are created equal for the keto diet.

Extra virgin olive oil, coconut oil, avocado oil, and MCT oil are some of the best keto-friendly oils. These oils are known for their health benefits, stability during cooking, and ability to boost the flavour of keto meals.

In addition to choosing the right oils, it is also crucial to consume omega-3 fatty acids through keto-friendly foods or supplements. Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3s and are recommended for a keto diet.

By incorporating omega-3 rich foods and oils into your keto diet, you can optimise your health and enhance the benefits of the ketogenic diet.

Mackerel, salmon, herring, sardines, and anchovies are all keto-friendly foods with high omega-3 content

Mackerel is a small, fatty fish that is usually smoked and consumed as whole fillets. It is rich in nutrients, providing 200% of the Reference Daily Intake (RDI) for vitamin B12 and 100% for selenium. A 3.5-ounce serving of mackerel contains 4,107mg of omega-3 fatty acids.

Salmon is a nutrient-dense superfood that provides high-quality protein and various nutrients, including selenium, B vitamins, and vitamin D. Wild-caught salmon may contain more nutrients than farmed salmon. Studies show that consuming fatty fish like salmon regularly can lower the risk of dementia, depression, and heart disease. A half fillet of cooked, farmed Atlantic salmon contains 4,123mg of omega-3 fatty acids.

Herring is often pickled, precooked, or cold-smoked, and sold as a canned snack. It is a popular breakfast food in some countries, where it is served with eggs. Herring is rich in selenium, vitamin D, and vitamin B12. A medium fillet (40 grams) of kippered Atlantic herring contains 946mg of omega-3 fatty acids.

Sardines are small, oily fish commonly consumed as a snack, starter, or delicacy. They are convenient, tasty, and packed with healthy fats. Sardines contain almost every nutrient the body needs, including high levels of vitamin B12, selenium, and vitamin D. One cup (149 grams) of canned Atlantic sardines provides 2,205mg of omega-3 fatty acids.

Anchovies are typically bought canned or dried and are used in small portions or as a flavouring for sauces and dishes. They provide niacin, selenium, and calcium. A 2-ounce can (45 grams) of European anchovies provides 951mg of omega-3 fatty acids.

Including these keto-friendly fish in your diet is a great way to increase your omega-3 intake and reap the associated health benefits.

Omega-3 supplements can be sourced from fish oil, krill oil, or algae

Omega-3 supplements are an excellent way to improve the effectiveness of a keto diet and help achieve the intended ratio of fat in the body. Omega-3 fatty acids are a type of polyunsaturated fat that has many double bonds. The "omega-3" refers to the position of the last double bond in the fatty acid's structure, which is three carbon atoms from the "omega" end (tail end) of the molecular chain.

There are many types of omega-3 fats, but the three most common ones are:

• Eicosapentaenoic acid (EPA) — This 20-carbon fatty acid’s main function is to produce signalling molecules called eicosanoids, which help reduce inflammation. EPA can also help reduce symptoms of depression.
• Docosahexaenoic acid (DHA) — DHA is a 22-carbon fatty acid that makes up about 8% of our brain weight and is extremely important for healthy brain development and function.
• Alpha-linolenic acid (ALA) — This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is considered inferior to EPA and DHA, and the body mainly uses it for energy.

Algal oil is another popular source of omega-3 supplements, providing DHA and EPA. According to studies, krill oil is slightly more bioavailable than fish oil. However, it is important to choose supplements that contain antioxidants and are processed at low temperatures to ensure maximum effectiveness.

Overall, omega-3 supplements are a great way to boost the effectiveness of a keto diet and promote overall health.

The American Heart Association recommends a minimum of 500 mg of omega-3 fatty acids per day

One of the best ways to supplement your omega-3 intake while on a keto diet is by consuming fatty fish such as salmon, mackerel, sardines, and anchovies. These fish are rich in two key omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA offer numerous health benefits, including reducing inflammation, lowering the risk of heart disease, and preventing cognitive decline. Additionally, the keto diet's emphasis on healthy fats makes fish an excellent choice for meeting daily omega-3 requirements.

When it comes to cooking oils suitable for a keto diet, avocado oil, coconut oil, and extra virgin olive oil are excellent choices. These oils are rich in monounsaturated and polyunsaturated fats, which can help reduce blood pressure, lower cholesterol levels, and promote overall heart health. They also have high smoke points, making them suitable for various cooking methods such as frying, grilling, and roasting.

It is worth noting that while omega-3 fatty acids are essential for health, excessive intake may have adverse effects. Therefore, it is always advisable to consult a healthcare professional to determine the appropriate amount of omega-3 fatty acids for your individual needs. Additionally, individuals on blood-thinning medications should exercise caution when consuming omega-3 fatty acids as they can increase the risk of bleeding.

In conclusion, the American Heart Association's recommendation of a minimum of 500 mg of omega-3 fatty acids per day can be achieved through a well-planned keto diet that includes fatty fish and healthy cooking oils. By incorporating these foods into your meals, you can not only meet your omega-3 requirements but also reap the numerous health benefits associated with them.

Omega-3 fatty acids can be found in plant foods like flax seeds, chia seeds, and walnuts

Omega-3 fatty acids are one of the "good" types of fat and can be found in plant foods like flax seeds, chia seeds, and walnuts. They are known to help lower the risk of heart disease, depression, dementia, and arthritis.

Flax seeds are a great source of omega-3 fatty acids and are even considered better than flaxseed oil in terms of bioavailability. Flax seeds are also a good source of lignans, which have been shown to have hormonal effects, particularly in postmenopausal women.

Chia seeds are another excellent source of omega-3 fatty acids, even outperforming flax seeds. They are also a good source of protein, fiber, and essential minerals and antioxidants.

Walnuts are also a source of omega-3 fatty acids and can be consumed as a snack or in the form of walnut oil, which is considered keto-friendly.

It is important to note that while these plant sources provide omega-3 fatty acids, the omega-3s found in fish, known as DHA and EPA, seem to have stronger health benefits.

Omega-3 supplements may help reduce symptoms of the keto flu

Omega-3 supplements are an excellent addition to a keto diet. They are rich in omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have many health benefits. EPA and DHA can reduce inflammation, lower the risk of heart disease, and prevent mental decline. They can also help maintain a healthy omega-3 to omega-6 ratio, which is important for overall health.

The keto diet can be challenging for the body to adjust to, and many people experience side effects known as the "keto flu". Symptoms can include problems with concentration, stomach cramps, aches, headaches, muscle cramps, and fatigue. Omega-3 supplements may help to reduce the severity of these symptoms and accelerate your transition into nutritional ketosis. This is because omega-3s can aid in fat loss, improve heart health, promote mental health, and reduce inflammation.

The best way to meet your omega-3 needs is by consuming high-quality fatty fish such as salmon, sardines, mackerel, herring, and anchovies. However, if you don't eat these fish regularly, an omega-3 supplement is a good idea. When choosing a supplement, make sure it contains DHA and EPA, and consider fish oil, krill oil, or cod liver oil as sources.

In addition to omega-3 supplements, other supplements can also help reduce the symptoms of the keto flu. These include magnesium, electrolytes, digestive enzymes, and L-theanine.

Frequently asked questions