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The Savvy Age

food. family. diy.

Home ยป Lifestyle ยป Benefits Of Omega 3 Fatty Acids

Benefits Of Omega 3 Fatty Acids

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Don’t forget your Omega-3 fatty acids!

Omega-3’s remain extremely beneficial for our overall health and maintaining a fit and healthy body. Omega-3s are included in the group of polyunsaturated fats (PUFAs.) Your metabolism, cell membranes and blood clotting all need omega-3s; our bodies cannot manufacture omega-3s so we must obtain them through food.

Omega-3’s have distinct types: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in vegetable oils, flaxseed, a few green vegetables and walnuts. EPA and DHA is found in fatty fish.

 Why Omega-3 fatty acids are your diet and menu friend!

Health Benefits Of Omega-3’s

Research has indicated omega-3s can help prevent cardiovascular disease and stroke. The United States Food and Drug Administration (FDA) has given the omega-3 ‘qualified health status‘ which suggests their is supportive but not proven evidence of the claim. Studies continue to identify the role of omega-3 fatty acids in inflammatory bowel disease, autoimmune diseases, cancer and arthritis.

Harvard Health recommends Americans consume a minimum of one source of an omega-3 fatty acid per day. A serving of fish, tablespoon of canola oil or serving of walnuts would meet the minimum requirement of Harvard Health. If a person is not ingesting enough Omega-3 daily from a natural diet then supplements are available. The recommended supplement is 500 mg per day.

Omega-3s are essential fatty acids that can be found in a variety of different foods. Although a fatty acid, the fat is a misnomer due to the health benefits; some fats such as omega-3s and omega-6s  are extremely healthy  and can provide ongoing benefits.

Omega 3 Rich Foods – Omega 3 From Fish

Some of the best foods that are rich in Omega-3 fatty acid are:

  • Flaxseed – excellent
  • Walnuts – excellent
  • Halibut – very good
  • Cauliflower – very good
  • Atlantic Salmon- very good
  • Atlantic mackerel
  • Sardines – very good
  • Brussel sprouts – very good
  • Canola Oil – very good
  • Winter squash, pumpkins, butternut squash, spaghetti squash – very good
  • Shrimp – good
  • Green beans, spinach, kale, romaine lettuce – good
  • Soybeans – good
  • Tofu – good
  • Strawberries, raspberries – good

Including these foods on your menu will increase your daily intake of Omega 3’s. As always consult your physician to determine if Omega 3 supplements are necessary.

World Health Organization Research & Recommendation

The World Health Organization (WHO) recommends through its’ research that pregnant women should consume a minimum of 300 milligrams of omega-3 fatty acids per day. This assists in fetal brain development, development of the baby’s eyes, cardiac and respiratory systems, and birth weight. Any fish should be low in mercury and your obstetrician should be consulted for dietary recommendations.

Omega-3 And Dementia

Omega-3 fatty acids need to be part of your diet to ensure a healthy well balanced diet whether consumed naturally or by supplement. The question whether Omega-3’s can reduce the symptoms of dementia or Alzheimer’s disease does not have a straightforward conclusion due to the inconsistent results of the current studies. Alzheimer’s continues to be a very under reported disease and the results are mixed as to if Omega-3’s can lessen the symptoms.

Researchers tend to collectively assert that Omega-3″ are excellent brain food that can help cognitive thinking and studies continue to test a correlation between the effect of Omega 3 fatty acids on Alzheimer’s and dementia.

Omega 3 Fatty Acid Recipes

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Say It With Salmon – 40 Salmon Recipes

The Savvy Age Filed Under: Lifestyle 10 Comments

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Comments

  1. Andria Perry says

    August 30, 2016 at 9:35 am

    I love walnuts! Especially in brownies ๐Ÿ™‚
    It is important to add Omega 3 anyways we can, thanks for this reminder.

    Reply
    • tab says

      August 30, 2016 at 9:46 am

      Who doesn’t love a good Omega 3 brownie :)!

      Reply
  2. Lin Jenkinson says

    August 30, 2016 at 10:50 am

    Everyone needs Omega 3’s and i don’t always feel I get enough of the food source so do take a fish supplement! There are many now that don’t impart that nasty after- taste— ๐Ÿ™‚

    Reply
    • tab says

      August 30, 2016 at 3:02 pm

      Yes they have made many improvements with the taste of the supplements!

      Reply
  3. Kyla Matton Osborne says

    August 30, 2016 at 3:08 pm

    A lot of the Omega-3 supplements are made from a fish source, which is an issue if you have a fish allergy. It’s good to know about all the plant-based sources, for those who need them!

    Reply
    • tab says

      August 30, 2016 at 4:46 pm

      Good point re possible allergy issues and supplements —

      Reply
  4. Sandy KS says

    August 30, 2016 at 3:14 pm

    I eat the majority of the things in your list.

    Reply
    • tab says

      August 30, 2016 at 4:47 pm

      Good for you!

      Reply
  5. Bill Kasman says

    August 30, 2016 at 4:08 pm

    I think I eat a good and varied diet so I think I’m OK for these fatty acids!

    Reply
    • tab says

      August 30, 2016 at 4:48 pm

      Another healthy eater! Yeah ๐Ÿ™‚

      Reply

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