Benefits and Sources of Omega-3 Fatty Acids: Here’s everything you need to know about the nutrient

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From reducing your risk for heart disease to helping fight depression and anxiety, there are many benefits that are backed by science. Read on to find out more.

You may have heard by now that omega-3 fatty acids are one of the nutrients we all need for our overall health. But do you know that our body does not produce these acids itself and that you need to consume them for the body to function properly and healthily? Also, let me tell you that these essential fatty acids have many health benefits, but there are many benefits science backed by the risk of heart disease helping in the fight against depression and anxiety.

In short, you have to eat foods that are filled with polyunsaturated fatty acids. Not many people know that there are four types of omega-3 alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), eicosatetraenoic acid (ETA), and docosahexaenoic acid (DHA). Speaking of ALA, the same applies to vegetable omega-3 fatty acids and is found in vegetables, walnut seeds and soybean oil, among other things. The catch, however, is that only 1 percent of the ALA we consume is converted into the long chain EPA and DHA that our bodies need.

In the case of EPA and DHA, this type occurs in oily fish and algae oil, among other things. EPA and DHA are most needed by our body. ETA is less well known and can be found in roe oil and green-lipped mussel, among other things. So how much omega 3 do you need? According to several reports, our body needs around 250 to 500 milligrams of EPA and DHA combined every day. However, people with depression, anxiety, and cancer can take higher doses.

Below is a list of the benefits we get from taking omega 3:
Foods high in omega-3 fatty acids can lower the risk of cardiovascular disease including stroke because they have anti-inflammatory properties.
The same also helps in regulating cholesterol levels by increasing HDL (good cholesterol).
Omega-3 packaged foods also lower blood pressure and prevent plaque and blood clots from forming.
Little do not know that this nutrient can help fight depression and anxiety, and it also promotes healthy bones and quality of sleep.

Below is the list of sources:
Fish Sources – Highly nutritious fish like mackerel, salmon, oysters, shrimp, and sardines contain various omega-3 fatty acids.

Walnuts – This dried fruit is an amazing nutritional source of omega-3s because it is filled with healthy fats including ALA.

Kidney Beans – Kidney beans are widely eaten in India. Yes, you can consume these beans with no worries.

Chia and Flax Seeds – Chia and flax seeds are superfoods because they contain myriad nutrients, including omega-3 fatty acids. Add them to your cereal, salads, smoothies and get all of the healthy benefits.

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