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Benefits of Omega 3 Fish Oil, Natural Omega 3 Sources, Omega 3 Foods
Health Benefits of Omega 3 Fatty Acids, Foods High in Omega 3
Fat in our food can be divided into saturated and unsaturated fat. Unsaturated fat can be further divided down into several fats which include the Omega fatty acids, known as 3, 6 and 9.These Omega fatty acids can be sub-divided even further but we’ll keep this relevant to what you need to know about eating a healthy balanced diet and focus on Omega 3.
Omega 3 fatty acids are split between what are known as ALA, EPA and DHA, without going into their long scientific names, but suffice to say that the Omega 3 benefits are thought to derive from EPA and DHA. ALA has not been shown to be as beneficial to issues related to cardiovascular disease.
Unfortunately our diet naturally provides more Omega 6 than 3, so if your diet is not providing enough EPA and DHA, when purchasing Omega 3 tablets, the best Omega 3 supplements must contain at least EPA and DHA.
Omega 3 Food Sources
In our nutrition guide for food, especially fish and seafood, you can see the foods that contain Omega 3. Fish rich in Omega 3 include sardines, salmon, Spanish mackerel, tuna, herring, halibut, swordfish and mussels. Non fish sources of Omega 3 include: walnuts, flaxseeds, squash, kidney beans and of course no kitchen should be without olive oil. A number of foods can be found fortified with Omega 3 as well.
Omega 3 Health Benefits
As well as protecting against cardiovascular disease, Omega 3 benefits are thought to include lowering blood pressure with improved circulation, a reduction in pain from arthritis, certain cancers including breast and prostate, acting as an anti-inflammatory, boosting our immune system, improving our brain function and providing us with a longer healthier life. It should be stressed that there are innumerable research papers on the topic and it’s too soon to consider the benefits as conclusive.
The US Food and Drug Administration (FDA) says ‘scientific evidence indicates that these fatty acids may be beneficial in reducing coronary heart disease.’ Fatty acids refer to EPA and DHA. The American Heart Association ‘recommends eating fish (particularly fatty fish) at least two times (two servings) a week.’
Omega 3 and Weight Loss
There are studies that have shown that the introduction of Omega 3 in our diet does increase the rate of weight loss when combined with exercise. In addition, other studies have shown that Krill Oil, Krill are tiny fish rich in Omega 3, are far better than fish oil at reducing our fat levels.
Omega 3 and Pregnancy
In the United Kingdom, the Food Standards Agency suggests women who are looking to become pregnant should limit their tuna intake and avoid marlin, swordfish and shark due to the development of the child’s nervous system related to mercury in fish. Omega 3 is believed to be very beneficial to the development of your baby, whilst pregnant.
How Much Omega 3 is Enough?
There is no recommended daily intake (RDI), but both the American Heart Association and FDA recommend not exceeding 3 g per day. For women, 1.1 g and men 1.6g per day are probably enough.
benefits of omega 3, benefits of omega 3
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In our nutrition guide for food, especially fish and seafood, you can see the foods that contain Omega 3. Fish rich in Omega 3 include sardines, salmon, Spanish mackerel, tuna, herring, halibut, swordfish and mussels. Non fish sources of Omega 3 include: walnuts, flaxseeds, squash, kidney beans and of course no kitchen should be without olive oil. A number of foods can be found fortified with Omega 3 as well.
There are studies that have shown that the introduction of Omega 3 in our diet does increase the rate of weight loss when combined with exercise. In addition, other studies have shown that Krill Oil, Krill are tiny fish rich in Omega 3, are far better than fish oil at reducing our fat levels.
