Consumption of omega-3 awareness has increased over the years. Despite this, several people don’t consume enough of it. Omega-3 is considered an essential nutrient that provides multiple benefits like protection of brain health and eyes.
WHAT ARE OMEGA-3 FATTY ACIDS?
Omega-3 fatty acids can be described as the types of fats that our body is unable to make on its own, but are essential to survive. They can be divided into three types namely, EPA, DHA, and ALA. Out of these EPA (eicosapentonic acid), and DHA (docosahexaeonic acid) are generally found in fishes. ALA (alpha-linolenic) is found in plants.
BENEFITS
- Omega-3 is known to have anti-inflammatory properties. It helps in the prevention of chronic inflammation which is connected to obesity, cancers, and heart diseases. Omega-3 is considered to be a potent lipid that helps our body fight inflammation.
- research suggests that consuming omega-3 fatty acids regularly can help reduce “bad cholesterol” and increase the levels of “good cholesterol”.
- Omega-3 also helps in promoting vascular health. The nitric oxide present, induce the relaxation of blood vessels which leads to reduction of blood pressure.
- They can also help by calming our mood disorders like depression. Omega-3 acids also help in increasing the effectiveness of the anti-depressants. It is proven that countries with high-intake of omega-3 have lower depression rate.
OMEGA-3 FOODS
The ideal intake of omega-3 through food, per day, is 1600mg. The omega-3 found in fish (DHA and EPA) is considered the most beneficial way of consumption of omega-3 fatty acids and also has more health benefits compared to other sources. Omega-3 in plants (ALA) consists of vegetable oils, walnuts, flax seeds, and leafy green vegetables.
FISH
As you already know, fish are considered the best source of omega-3 fatty acids. These include tuna, sardines, salmon, anchovies, trout, herring, and mackerel. It is recommended that two servings of the suggested fish per week should be consumed. (3.5 ounces). Contaminated fish which contains mercury can be taken into consideration though it is not suitable for young children, pregnant women, and nursing mothers.
VEGETARIAN OPTIONS
If you are a vegetarian or fish is not your type of food, then plant-based omega-3 can be your go-to option. These include spinach, walnuts, broccoli, flax seeds, and canola oil. You can also get a sufficient quantity from algae. The algae which are commercially produced can be considered safe. Blue-green algae are not recommended as they may contain harmful toxins.
OMEGA-3 SUPPLEMENTS
An effective and convenient option for both vegetarians and non-vegetarians is supplements. Although, it is suggested that only a quantity of 3g should be consumed every day. Consumption of quantity more than that can result in bleeding, over a long period.
Fish-oil supplements are the best supplements recommended for omega-3. They contain EPA and DHA in a combination. The recommended quantity for adult males is 1.6g daily, while for females 1.1g is sufficient. Other types of supplements include- soft gel capsules, prescription supplements (through doctors), and liquids. Quick-tip: look for a third-party safety certification to ensure it is safe to consume.
FOOD vs SUPPLEMENTS
According to ADA (American Diet Association), consumption of omega-3 fatty acids through food is advisable. Though the use of supplements can be an alternative if you fall short to consume the required foods. It is also suggested that you should take into consideration certain factors like what type of source would be ideal for you. Or whether, your chosen source meets the nutrient demands, etc.
It is relatively easy to obtain omega-3 from food as compared to supplements, as whole foods have direct benefits. When it comes to supplements, there are a lot of restrictions to them as an overdose of them can cause bleeding over a long period. Omega-3 food keeps the body relatively healthy as along with omega-3 they provide other essential nutrients to our body like vitamin B12, proteins, and zinc.
Supplements should only be taken into consideration if you cannot meet the diet requirements. They should also be consumed if you experience extreme levels of inflammation. Keep in mind to consult a doctor before making any changes in your diet to ensure the complete surety of your nutritional needs.
CONCLUSION
Omega-3 is considered a healthy fat with tons of benefits. It lowers the risk of cancer and other heart problems. Research proves that foods rich in omega-3 are much more beneficial when compared to supplements. Omega-3 can be consumed through various sources such as tuna, salmon, and trout when it comes to food, and fish oils when it comes to supplements.
In case, if you have allergies to fish, then opt for algal oils which are similar to fish oil. The only difference is that they are vegetarian options of DHA and are produced from sea algae. Other sources of obtaining omega-3 are flaxseed oils, and enriched milk and eggs. Also, don’t forget to check our range of exclusive fish oils and other omega-3 supplements at Foodvez’s official website.