Omega-3 - Are You Getting Enough Omega 3 In Your Diet?
Omega-3 or omega fatty acids are quite essential fats that are crucial for overall health. However, they are not produced in our body. Thus, it is important to have an omega-3 rich diet in order to meet the requirement of this fatty acid. Omega-3 fatty acids play a vital role in skin’s health and body composition in athletes. It also prevents inflammatory diseases and helps in overall wellbeing and immunity.
On an average, an individual requires about 200-250 mcg of combined omega fatty acids every day.
Why should you consume Omega-3?
Researchers say that Omega-3 fatty acids help fight disease by reducing inflammation in the blood vessels, joints and elsewhere. Omega-3 fatty acids also lower the risk for an abnormal heart rhythm and reduce unhealthy fats.
Omega-3 fatty acids can also help in lowering blood pressure. One dietary method to do so is to replace red meat with fish during some meals. Additionally, it helps to prevent plaque buildup inside blood vessels.
Not only physically but mentally too, Omega-3 fatty acids are quite important to help calm mood disorders and improve the effectiveness of antidepressants. It also has some “brain-boosting” powers for children to increase concentration level.
Omega-3 also promises to improve joint conditions such as muscle pain and stiffness. DHA, a type of omega-3, is a major structural component of the retina of your eye. This helps to prevent eye diseases.
Omega-3s can also reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.
Sources of Omega-3
Natural source: Food items rich in Omega-3 include fatty fish like salmon, tuna and shellfish foods like oysters, clams and mussels. Additionally, eggs, meat and dairy from pasture-raised animals contain small amounts as well. You can also consume omega-3 from walnuts, chia seeds, hemp and flax seeds and many others.
All of the food items mentioned above are readily available in the market and can be consumed quite easily.
Supplements: An Omega-3 fish oil supplement is composed of some of the important nutrients that are blended with other natural ingredients such as Mint and olive oil. This fish oil supplement nourishes the body with all the essential and vital nutrients and minerals. Additionally, it also improves cardiovascular health. Supplements, in general, are quite easy to consume and also helps to keep the body energised all day long.
The Takeaway
Omega-3 fatty acids are quite important for your overall health. They are key to the structure of every cell wall you have. While working for the immune system, omega-3 fatty acids tend to monitor your mental wellbeing as well. While natural sources can help you consume Omega-3, supplements rich in fish oil can also help to regulate Omega-3 in your body. You can definitely get the required amount of Omega-3 from the diet as well omega-3 supplements.