Benefits of Omega 3
Why do we need omega 3 fatty acids? The answer to this question is really quite simple and yet not widely known. In order to understand why we need benefits of omega 3 fatty acids, you need to understand how they work.
You might have heard that fish are good sources of oily fatty acids. In fact, oily fish like salmon and tuna contain a huge amount of these fatty acids. Different types of Tuna have different amounts of Omega 3. But for a simple calculation, researches say, it ranges from 80mg – 240mg mg per serving.
This is what makes omega 3 fatty acids so important. They have been shown to protect against heart disease and they can even help reduce the chance of having cancer.
Omega-3 fatty acids (omega-3s)
Located three carbons from the methyl end of the chain, they have a great carbon-carbon double bond. Omega-3s are plenty in foods like fish oil, seafood, fish, and just in case you are vegetarian, flaxseed is a great source along with some supplements easily available over the pharmacist counter. Several different omega-3s exist, but the majority of scientific research focuses on three: Alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) are the 3 major kinds of Omega 3.
Benefits of Omega 3
Well, there are many benefits of Omega 3, the most important are as follows:
- It reduces blood pressure.
- Reduce harmful triglycerides.
- Reduce the growth of plaque in our arteries.
- Though, not fully eliminated, but surely slows down the chance of abnormal heart rhythm.
- The chances of heart attack and stroke are reduced. ( not eliminated )
- It is an important nutrient, rather a natural medicine for the heart, and reduces the chances of many heart diseases.
The list above is some of the benefits of Omega 3, not all. There are many more benefits which you can read here.
How much Omega 3 do we need?
A full-grown man from 19- 50 years old requires 1.6 grams of average daily intake. For women it is 1.1 grams, however, for pregnant women, it is 1.4 grams and for lactating mothers, it is 1.3 grams. There are so many benefits of Omega 3 fatty acids that pediatric surgeons prescribe even from birth till 1-year baby for 0.5 grams and for 1-3 years old child, around 0.7 grams. If you want to learn more about why we need omega 3 fatty acids, all you have to do is look online. There are a number of websites that offer detailed information about these fatty acids, which can help you get an understanding of why we need them.
If you are pure vegetarian or vegan, you can opt for flaxseed, Chia seeds, walnuts, soybean, and canola oil.
Fatty fish are good sources of Omega 3, especially the ones found in the sea, but doctors recommend 2 servings of fatty fish per week. The next time you eat fatty fish, make sure that you also include one or two eggs and nuts in your meal. They can help your body get the fatty acids that you need.
Scared of Fatty Fish, well there are alternatives
A lot of people are scared of fatty fish, especially weight watchers. There are chances that due to some health reason, fatty fish has been eliminated from your meal plan. In that case, the following chart can be used as a helpful guide.
- Mackerel have 2.5–2.6 grams in 3 ounces
- Wild Salmon has 1.8 grams in 3 ounces
- Herring has 1.3–2 grams in 3 ounces
- Bluefin tuna has: 1.2 grams in 3 ounces
- Halibut has 0.9 grams in 3 ounces
Remember that Omega 3 fatty acids are really important to your health. Next time, you eat fish, remember it’s just not proteins, but also you are getting all the health benefits of Omega 3.
Now that you know that fish contains large amounts of Omega 3 let us also look into some supplements.
There is no denying the fact that fish oil contains Omega 3 benefits. However, this type of supplement can have different levels of benefit in your body depending on the number of fatty acids in your diet.
Important facts regarding the benefits of Omega 3
Fish oils do not contain fatty acids directly, but they are made up of compounds called “eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids come from two sources: naturally occurring oils that are produced in the body and those that are chemically synthesized.
In humans, EPA and DHA fatty acids can be found in fish and other kinds of seafood. You will also find them in flax seeds, walnuts, soybeans, canned salmon & canned tuna. The other benefit of canned salmon is, it is a food rich in calcium. Some studies have shown that supplements can help you lose weight as well as lower your cholesterol level. However, Omega 3 supplements are not known how much these help you lose weight.
Supplements also do the same job
Many experts believe that the supplements can help you fight off heart disease because Omega 3 fatty acids can increase the levels of serotonin in your brain. Serotonin is a chemical that has been shown to regulate appetite, help you sleep better, and make you more resistant to stress. Because fatty acids are fat-soluble, they can attach to cholesterol in your arteries and cause them to clog up.
The problem with taking extra Omega 3 supplements is that too many can interfere with the absorption of calcium, iron, and zinc from your food. This can make you vulnerable to bone diseases like osteoporosis and can make it difficult to control your blood pressure and cholesterol. It is always better to consult your family physician.
Saturated Fatty acids
Saturated fatty acids however are dangerous. They have the ability to attach themselves to the fat in your arteries, they can increase your risk for heart disease and stroke by up to 50%. This is because these fatty acids slow down the process of clotting in your blood vessels, and increase your chance of having blood clots that break free and travel to other parts of your body. Therefore, if you already have cardiovascular disease, Omega 3 which are polyunsaturated fatty acids (PUFAs) are really an answer. Their chemical composition has two bonds three atoms away from the (TMG) terminal methyl group.
If you have not tried taking supplements containing Omega fatty acids before, you may not be aware of the benefits of Omega 3 supplements. However, you should always talk to your doctor if you are thinking about taking any kind of supplement. in order to avoid interactions with your medications.
In summary, Omega 3 fatty acids benefit you in a number of ways, but the best one is the protection from heart disease.
The second most important omega fatty acids benefits are to help you sleep better at night. Since it can reduce the production of melatonin in your brain, fatty acids can help you fall asleep faster at night, which will lead to more restful sleep. Melatonin is a hormone that is produced in your brain that regulates your sleeping cycle, and the more melanin you have, the better your sleep.
So the next time you hear someone tell you they need fatty acids to help them sleep better, remember to tell them that the best fatty acid for you is EPA. DHA. If you have any questions about the supplements, you can always find a certified health expert to help you choose the right one. For the most part, though, you should find natural supplements.
Many people do not think that these supplements will give them any benefits, or even mention them. But when you do, you will often find out that they are completely different than the regular dietary supplements. For instance, you will often find that you cannot get the same results as you would from eating fish, nuts, and drinking fresh-squeezed juice because these foods contain the Omega 3 fatty acids naturally.
If you want to get the most benefits, you should try eating foods with fish oil, such as salmon and tuna. They contain the highest amounts of EPA and DHA that can help you gain the best benefits. The good news is, even if you are not allergic to fish, you will often find that they are more expensive than the supplements.
How Much Omega 3 Per Day? Find Out!
When you are trying to determine the correct dosage of fish oil for your diet, you might want to know how much Omega 3 per day is safe. Fish oil does contain some Omega 3’s. They are much more beneficial than what we can get from other sources, such as red meat and seafood.
Omega 3 comes from many different sources, including fish, nuts, and shellfish. In fact, the most beneficial source for this important nutrient is fish, which contain an abundance of these fatty acids. How much of an Omega 3 supplement you need to take in order to get the benefits you are looking for. Here are the recommended daily dosages for the healthiest person.
The first recommendation is to eat a serving of fish at least twice a week. This is not a hard limit, but you will want to make sure that you are eating the right fish. The two recommended types are salmon and tuna. Supermarkets also have frozen fish that contains higher amounts of Omega 3’s.
For most people, the best way to get enough of this fish oil is by eating it on its own, or in small amounts with other food. For example, if you have an oily fish dinner, you can mix it into your main dish. If you do not like fish, you can also take a flaxseed supplement along with the fish oil. It will make the meal even tastier for you.
Eating foods high in Omega 3fatty acids will help your body build the fats that are needed for optimal health. These fatty acids can be found in nuts, seeds, and whole grains. Even drinking large amounts of water can improve the absorption of these fatty acids into your body.
The recommended amount of How Much Omega 3 you should take each day will depend on your body. If you have any pre-existing conditions, it would be a good idea to consult with your doctor before taking any supplements.
Why choose supplements?
Every person in the world doesn’t live at the seaside or close proximity to the sea. There are landlocked countries where there is no sea at all. They survive on sweet water fish which does not have enough Omega 3.
Seafood is expensive. They are perishable. A supplement may be an economic option.
A good chance exists that if you are overweight you may not be getting enough fish. As a result, a supplement can be very beneficial.
When you decide to take a supplement, choose one that contains fish oil. The higher the level of fish oil in the supplement, the better.
For those people who are looking for ways to increase the amount of How Much Omega 3 they take each day, taking flaxseeds may be the answer. It is the most effective when taken with salmon or tuna. However, flaxseeds can be eaten on their own as well.
Flaxseed will work as a dietary supplement. It can help you lose weight because of the way it increases your metabolism. This in turn means that your body needs to burn more energy to maintain your current weight. This is why flaxseeds are so effective. Flaxseeds will also help you lose weight because they are rich in fiber. They make it easier for you to cleanse your colon. They also help prevent constipation and promote regularity.
The best way to get Flaxseeds in your diet is by eating them directly. However, you may choose as a topping to a smoothie or Muesli.
We have read through this article about what is Omega 3 and the health benefits of Omega 3 fatty acids. All fats are not bad. Omega 3 is polyunsaturated fatty acids that actually do the best for your cardiac problems. Seafood, Flaxseed, certain oils, and supplements are available in the market. There is some source of Omega 3 for every budget spenders.