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 mainly found in plants while EPA and DHA occur mostly in animal meals and algae. Common foods that are high in Omega 3 fatty acids include flax seeds, fatty fish, fish oils, flaxseed oil, CHIA seeds, and walnuts.
For people who don’t eat much of these foods, an Omega 3 supplement such as algal oil or fish oil is often recommended. 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?
When possible, always try to get Omega 3s from foods rather than supplements. Aim to consume non-fried, oily fish high in EPA and DHA Omega 3s at least 2 times a week.
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 AHA (American Heart Association) recommends that patients who don’t have a history of heart issues eat at least two servings of fish every week. This should include a range of fish. Coldwater wild species of fish like tuna, salmon, mackerel, herring, and sardines contain an extreme amount of Omega 3s.
If you have a heart problem your health care provider might recommend that you’ve one gram of DHA plus EPA each day. If you’ve an issue getting this amount via food alone, always talk to your health provider about taking a fish oil supplement.
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.
Should I be concerned about mercury?
Mercury happens naturally in the environment and as an outcome of industrial pollution. It falls from the air and can collect in oceans and streams, where it’s converted into methyl mercury. Too much methyl mercury can be dangerous. This is especially true for young and unborn children.
Some fish have higher levels of mercury than any other. These include swordfish, king mackerel, shark, and tilefish. Everyone should limit the levels of these fish in food. Women who are pregnant or nursing shouldn’t eat these types of fish. Women who’re pregnant or nursing can safely eat 12oz of other types of fish every week. These include canned fish, smaller fish, and shellfish.
Albacore Tuna fish has more mercury than canned light tuna fish. Limit the amount of albacore tuna fish you eat to six ounces each week.
Summary
Omega 3s is a family of polyunsaturated with several health advantages. High intake is connected to a decreased risk of inflammatory issues and depression. Rich and natural sources of Omega 3 fatty acids, although few, include flaxseed, fish oil, and walnuts. As omega 3 fatty acids intake is low in several Western states, most health experts recommend Omega 3 supplements for people who don’t get enough amounts in their daily diet.