When it comes to getting the health benefits of fish, it’s easy to overlook the importance of omega-3 fatty acids. However, research shows that getting enough omega-3s is crucial to the maintenance of your health. On top of that, getting the right balance of omega-3s and -6s is also important in order to reduce the risk of heart disease, stroke, and cancer.
Omega-3s are a type of unsaturated fatty acid. The body needs these fatty acids in small amounts to function properly. In addition, omega-3s have a variety of health benefits, including the prevention of heart disease, dementia, depression, ADHD, and Type 2 diabetes. The following article will highlight the importance of omega-3s and explore some of the best sources of omega-3s.
What are the benefits of omega-3s?
The primary benefit of increased omega-3 intake is reduced incidence of heart disease. Although scientists have known for over 50 years that omega-3s reduce blood pressure, it is only in the past few decades that researchers have focused on the potential link between low blood pressure and the incidence of cardiovascular disease.
In addition, omega-3s may reduce the risk of developing cancer, particularly cancers affecting the heart, prostate, and breast. Other autoimmune diseases, such as Crohn’s disease and ulcerative colitis, may also be associated with an increased risk of disease due to too little omega-3.
There is mixed research on the benefits of fish oil for mental health. Some research suggests that people with mental health issues may benefit from taking fish oil supplements. However, other research suggests that people without mental health issues do not need to take fish oil supplements.
What are the best sources of omega-3s?
The best dietary sources of omega-3s are fatty fish, such as salmon, herring, mackerel, lake trout, sardines, albacore tuna, and canola oil. While other types of seafood (such as lake fish and shellfish) may also contain some omega-3s, these creatures are typically farmed and do not contain the same amount of omega-3 as fatty fish.
In addition, flaxseeds and flaxseed oil, and some walnuts are also rich in omega-3 fatty acids.
How to get your daily dose of omega-3s
The recommended daily intake of omega-3s is 1-2 grams per day for people with a healthy diet. People who do not eat fish or take in other sources of omega-3 (such as walnuts) may need to take in 3-4 grams per day in order to achieve the same level of omega-3s in the body.
In order to figure out how much omega-3 you should take, you need to know how much is present in the foods you eat.
Many experts recommend that you get your omega-3 intake from the diet, rather than taking a supplement. A healthy diet that includes the recommended amounts of omega-3 will provide you with more than enough.
Omega-3 fatty acids are extremely important to the human body, and we should all strive to get more of this healthy fat in our diets. If you follow the suggestions in this article, you should be well on your way to getting enough. And if you’re still having trouble adding this essential fatty acid to your grocery list, don’t worry—there are a lot of great foods with omega-3 fatty acids that you may already be adding to your weekly menu.