Table of Contents
What are omega 3 fatty Acids?
This is most common question discussed today. Omega 3 fatty acids are a family of essential acids that play main roles in your body and might give several health advantages. As the human body can produce them on its own, you have to get them from the diet. The 3 most vital types are DHA (docosahexaenoic acid), ALA (alpha-linolenic acid) and EPA EPA (eicosapentaenoic acid).
ALA acid is predominantly found in plant-based foods while EPA and DHA primarily exist in animal-based meals as well as algae. Regular sources of Omega 3 fatty acids include foods such as flax seeds, oily fish, fish oils, flaxseed oil, chia seeds, and walnuts.
For individuals who don’t consume these foods often, it’s generally suggested to supplement their diets with Omega 3 rich options like algal oil or fish oil. We recommend this in a friendly tone, with the best interest of your health- We also recommend Balance Oil.
Omega 3 Fatty acids help to improve our health
Study shows that Omega 3 fatty acids can enhance your cardiovascular health. Most of this study involves DHA and EPA, but ALA can also help enhance your health. Advantages of including Omega 3 fatty acids in your meal include:
- Decreased the risk of death if you’ve a cardiovascular problem
- Decreased the risk of cardiovascular problems
- Keeping the lining of the arteries easy and free of damage that can lead to hard, thick arteries. These assists keep plaque from forming arteries.
- Decreased risk of sudden cardiac death caused by an irregular heart rhythm.
- Lowering triglyceride rates by slowing the level they form in the liver. High levels of triglycerides in the blood boost the risk of heart issues.
- Decreased risk of blood clots because of these acids helps prevent blood platelets from clumping jointly.
- Less inflammation, Atherosclerosis is thought to involve the body’s inflammatory response. Omega 3 fatty acids show the production of substances that are released during the inflammatory response.
Where to get Omega 3 Fatty acids?
Always aim to source your Omega 3s directly from food rather than relying on supplements whenever you can. Incorporate non-fried, oily fish rich in EPA and DHA Omega 3s into your diet at least twice a week. The tone of voice:
These include:
- Bluefish
- Anchovies
- Mackerel
- Herring
- Orange roughy
- Marlin
- Tuna
- Sardines
- Salmon
- Lake trout
- Sturgeon
While consuming fatty fish is a great idea, some are likely to have higher levels of PCBs, mercury, or other toxins. These include wild swordfish, mackerel, shark, and tilefish. Additional fish that are extreme in mercury are orange roughly, marlin, and big eye tuna. Fish like wild salmon and wild trout are safer.
Good food sources for ALA are:
- Flaxseed and oil
- Canola oil
- Chia seeds
- Soybean oil
- Walnuts
While foods containing Omega 3s have health advantages, some – like nuts and oils – can be high in calories. So consume them in moderation.
How many Omega 3 fatty acids do we need?
The American Heart Association (AHA) suggests that individuals without any history of heart conditions should incorporate at least two servings of fish into their weekly meals. Variety is key, and consuming different types of fish, particularly wild species from cold waters, such as tuna, salmon, mackerel, herring, and sardines, which are rich in Omega 3s, is highly recommended.
For those with existing heart conditions, your healthcare provider may advise you to intake one gram of DHA and EPA each day. If attaining this through food intake alone proves challenging, don’t hesitate to discuss with your healthcare provider the possibility of supplementing your diet with fish oil.
If you’ve high triglyceride levels, you might need to eat more meals that are great sources of Omega 3s, even if you take some medication to lower your triglyceride levels. Your health provider might also want you to take a fish oil supplement. In general, 2 to 4 grams of DHA plus EPA each day is recommended for patients with high triglyceride levels. This exact amount has been showing to lower triglyceride levels by 20-35%.
What Omega 3s do?
Omega 3s, particularly DHA, are important for your brain and retinas. Pregnant and breastfeeding ladies need to get enough DHA, as it can affect the health and intelligence of the baby. Additionally, sufficient Omega 3 fatty acids intake can have strong health advantages for adults. This is especially true of the longer chain forms, DHA and EPA.
Although evidence is mixed, researches indicate that Omega 3 fatty acids can protect against any sort of issues, including depression, breast cancer, various inflammatory issues, and ADHD. If you do not eat fish and other food sources of Omega 3 fatty acids, consider taking supplements. These are both efficient and clean.
Can you’ve too many Omega 3s?
Talk to your health provider if you’ve three grams or more Omega 3s in your diet every day. High levels of these essential Omega 3 fatty acids can cause bleeding.
Mercury is a naturally occurring element in the environment, but it can also increase due to industrial pollution. It can seep from the air into oceans and rivers, transforming into a form known as methyl mercury. High concentrations of methyl mercury can pose serious health risks, particularly for young children and unborn babies.
Certain types of fish, such as swordfish, king mackerel, shark, and tilefish, typically contain higher levels of mercury. It’s advisable to limit consumption of these fish. For pregnant or breastfeeding women, it’s particularly important to avoid these fish. However, they can safely consume up to 12 ounces of other types of fish per week, such as canned fish, smaller fish, and shellfish.
It’s worth noting that albacore tuna contains more mercury than canned light tuna. Therefore, it’s recommended to restrict the intake of albacore tuna to six ounces per week.
Summary
Omega-3 fatty acids are a group of polyunsaturated fats offering numerous health benefits. A high intake of these essential fats is linked with a lower risk of inflammation-related conditions and depression. Though there are limited natural sources, flaxseeds, fish oil, and walnuts are rich in Omega-3. Given that the intake of omega-3 fatty acids is rather low in several Western countries, many health professionals suggest Omega-3 supplements for those who might not be receiving sufficient quantities through their daily diet.