Omega-3 fatty acids are a group of essential fats. This means that you have to get them from food as your body cannot make them on its own.
Here is your opportunity to learn all about the best omega-3 benefits, sources, and doses.
Omega-3 fatty acids are part of the essential polyunsaturated fat group. They help keep your heart healthy, increase brain performance, and prevent inflammation.
There are three main types of omega-3 fatty acids:
- Alpha Linolenic Acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Your body can convert ALA to EPA and back to DHA. But it doesn’t add up too much – the conversion rate is around 15 percent.
The best way to keep your omega-3 quota on Fleek is by eating a nutritious, balanced diet. ALA is found in vegetable oils (such as flaxseed, soybean, and rapeseed oils). EPA and DHA are found in fish and other seafood.
Omega-3 fatty acids are essential for a reason. Do you know the cells that make up every part of your body? Omega-3 fatty acids are an important part of the membrane that surrounds them.
They also help your body in many different ways:
- Reduced inflammation. A 2019 review found that omega-3s are part of a group of lipids that can keep inflammation under control. This can reduce your risk of heart disease, diabetes, and arthritis.
- Heart health. Another review found that omega-3 supplements may reduce the risk of cardiovascular disease and heart attacks. But we need more research to prove these benefits.
- Cancer screening. Omega-3 fatty acids have natural anti-inflammatory effects and can reduce the growth of cancer cells. This can lower your risk of certain types of cancer, such as breast and colon cancer.
- Brain function. DHA is an essential part of your brain. Some research suggests that it may protect against brain aging and neurodegenerative diseases. It is also an important nutrient for brain development in babies 👶.
Omega-3 deficiencies are quite rare in the US. Most people get enough of their diet. But just in case, here are some signs to look out for:
If you have any of these symptoms, contact a doctor. They can give you a fatty acid analysis test. It will determine your percentage of the different fatty acids (including EPA and DHA).
Your doctor may suggest an omega-3 supplement if you are not getting enough of your food. The most popular form is fish oil.
Not a fish fan? No problem. Opt for a vegetarian version that uses seaweed oil.
How much should i take
Experts have not established an exact daily recommendation for omega-3 supplements. It all depends on the type of supplement you are taking and your unique state of health.
But we know you need to keep your cans in check. Ingesting more than 900 milligrams of EPA and 600 milligrams of DHA per day could impair immune function.
Omega-3 fatty acids are a group of polyunsaturated fats that offer a host of health benefits. Your body cannot create them, so you must remove them from your diet.
Most adults in the United States get enough omega-3s from their diet. However, your doctor may suggest a supplement if you have a deficiency.
If you go with a supplement make sure you stick to the good stuff. Go for brands that use high quality ingredients and have been tested for purity by third parties.