The Benefits of Omega-3 Fatty Acids: Sources and Recommendations
Do you want to improve your brain function, lower your risk of heart disease, and reduce inflammation in your body? Look no further than Omega-3 fatty acids! These essential fats can be found in a variety of foods and supplements, offering numerous health benefits that are too good to ignore.
In this blog post, we’ll explore the top sources for Omega-3s and provide recommendations on how to incorporate them into your diet for optimal results. So grab a pen and paper, because by the end of this article you’ll have all the information you need to start reaping the benefits of Omega-3s today!
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fatty acid that is essential for human health. Omega-3s are found in oily fish, such as salmon, mackerel and herring, and can be obtained through plant-based sources like flaxseeds and hemp seeds.
Though omega-3s are found in many foods, they are particularly important for pregnant women and infants because they can help to prevent birth defects of the brain and spine. Omega-3s also help to protect against heart disease, dementia, cancer and depression.
The Institute of Medicine (IOM) recommends getting about 1 gram per day of omega-3s from food or supplements. The American Heart Association (AHA) recommends at least 250 mg per day of EPA and DHA combined. Some people require up to 3 grams per day to achieve the recommended levels.
Top omega-3 fatty acids and their benefits:
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two main omega-3 fatty acids. EPA is more common than DHA in most plant-based foods. Both EPA and DHA are important for your health; however, they work best together.
EPA has anti-inflammatory properties and is known to improve blood circulation. It can also help to prevent heart disease and depression, as well as cancer.
DHA has anti-inflammatory properties and supports brain health by helping to maintain cerebral function and reduce inflammation. It has also been linked with reduced rates of heart disease, dementia and depression.
What are the benefits of Omega-3s?
Omega-3 fatty acids are an important part of a healthy diet and have many benefits. Omega-3s can help lower the risk of heart disease, decrease inflammation, improve cognitive function, enhance mood and circulation, support skin health, and more. Here are five sources of omega-3s and recommendations on how to include them in your diet:
- ALASKA MINERAL FISH OIL (EPA & DHA): This is the most commonly consumed type of omega-3 oil. It’s found in cold water fish like salmon, tuna, mackerel, herring and sardines. EPA & DHA are important for heart health since they help lower blood pressure levels and reduce the likelihood of heart attacks or other cardiovascular problems.
- WALNUTS: walnuts are a good source of both omega-3s and magnesium. Omega-3s help lower blood triglycerides levels while magnesium helps keep bones strong and help regulate blood sugar levels. A 1 cup serving (24 nuts) of walnuts has about 180 milligrams of magnesium which is more than half the daily recommended intake for adults (400mg).
- FLAXSEEDS: Flaxseeds are a good source of both fiber and omega-3s. The fiber in flaxseeds helps regulate digestion while the omega-3s can help improve heart health by reducing inflammation and supporting cognitive function. A tablespoon (18 grams) of ground flaxseeds has 3.4 tablespoons of omega-3s.
- TUNA: Tuna is a good source of both n-3 fatty acids and protein. The n-3 fatty acids in tuna can help reduce inflammation and support cardiovascular health while the protein in tuna helps maintain muscle mass and sustain energy throughout the day. A 6 ounce (170 grams) serving of tuna has about 54 grams of protein which is about 20 percent of the daily recommended intake for adults.
- EPA & DHA FISH OIL POULTRY: Omega-3s are also found in fish oil supplements made specifically for poultry such as those made by ALKALINE LIFE®. These supplements are designed to provide omega-3s to chickens and other poultry raised without antibiotics or hormones. Amounts differ depending on the type of supplement, but a 3 gram serving of ALKALINE LIFE®’s poultry omega-3 fish oil supplement contains 300 mg of EPA & DHA.
How do you get Omega-3s?
Omega-3 fatty acids are polyunsaturated and are found in both animal and plant sources. Consumption of omega-3s has been linked with a decrease in the risk of heart disease, dementia, and some types of cancer. The American Heart Association recommends at least one gram per day. Some good sources of omega-3 fatty acids include fish, fish oil supplements, walnuts, leafy greens, flaxseeds, and tofu.
What are the side effects of taking omega-3s?
There is no definitive answer, as the side effects of taking omega-3s can vary from person to person. Some people may experience gastrointestinal issues, such as diarrhea or constipation. Others may experience changes in mood or energy levels. It is important to speak with a health care professional if you are considering taking omega-3 supplements, as doses and adjustments may be necessary.
What should I do if I miss a dose of omega-3s?
If you are taking omega-3s as part of a comprehensive health plan, it is okay to miss a dose occasionally. However, if you are using omega-3 supplements on their own, it is best to take them as scheduled. If you are uncertain about whether or not you have taken your omega-3s, it is best to consult with a health care professional.
The best sources of Omega-3s
There are many different types of omega-3 fatty acids available to consume. Naturally occurring oils like salmon, mackerel, and sardines are a good source of EPA and DHA. Plant-based omega-3s like hempseed, walnut, and chia seeds are also good sources of these essential fatty acids. Some people choose to take supplements containing omega-3s in order to increase their intake.
EPA and DHA have many health benefits. They can help reduce the risk of heart disease, cancer, and other chronic diseases. They can also improve overall brain function and help prevent inflammation. It’s important to ensure that you’re getting enough omega-3s in your diet, since they’re not found in many plant foods. Limit your intake of saturated fats, which tend to contain high levels of Omega-6s. Consuming plenty of fruits and vegetables will provide your body with the nutrients it needs to make these essential fatty acids.
Recommendations for using Omega-3s
- Eat fatty fish such as salmon, tuna, mackerel or anchovies at least two times a week.
- Fortify your diet with omega-3s from plant sources such as walnuts, flaxseeds, chia seeds and hemp seeds.
- Avoid over-the-counter supplements that are high in omega-6s because they can increase inflammation and may also contain toxins.
- Limit processed foods and eat more whole foods that contain natural antioxidants like fruits and vegetables.
- Take an omega-3 supplement if you don’t eat fatty fish or plant-based omega-3s regularly.
- Practice yoga or meditation to reduce stress and increase your omega-3 intake.
- Avoid using harsh soaps and detergents because they strip oils from your skin.
- Avoid fluoride as it can interfere with the absorption of omega-3s.
- Vaccinate your children against chickenpox, HPV and other diseases that can be prevented with vaccines that contain omega-3s.
- Make sure you are getting enough vitamin D, which is essential for the absorption of omega-3s.
Conclusion
Omega-3 fatty acids have many benefits that can improve overall health and well-being, including reducing the risk of heart disease, stroke, multiple sclerosis, dementia and some types of cancer. A good source of omega-3 fats is ALA (alpha lipoic acid), which can be found in plant sources like leafy greens and legumes. The recommended daily intake for adults is roughly 1.6 grams per day. For pregnant women, the recommendation increases to 3.12 grams per day. If you are unsure whether your diet contains enough omega-3s or if you would like to increase your intake, supplement with a high-quality omega-3 supplement.
Many sources of omega-3s offer both plant- and fish-based options, so it is important to be aware of the type of omega-3 being consumed. If you are looking for a complete list of recommended omega-3s, the authoritative report “Dietary Reference Intakes for Omega-3, Omega-6 and Fatty Acids” can be found online.
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