Nutrition Made Simple

SOURCES OF OMEGA-3 FATTY ACIDS AND IT’S TYPES

January 30 2021

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Omega-3 fatty acids are polyunsaturated fats with numerous health benefits particularly regarding cardiovascular health. Besides boosting heart health they also play a crucial role in brain function as well as normal growth and development of the body.
Since these essential fats are not produced in the body they have to be obtained from foods and supplements. Fish oil is probably the most important source of omega-3 fatty acids. It is a well-known supplement of omega-3s and can be found in both liquid form and capsules. Salmon and fishes like bluefish tuna, herring, shrimps, mackerel and sardines etc are rich omega-3 sources. One is generally recommended to consume fish, two to three times per week. You can try Alvizia's salmon fish oil supplements that are rich in omega-3 fatty acids.
Apart from fish oil, olive oil, canola oil, flaxseed oil and soybean oil are also great sources of ala omega-3 fatty acids. They can easily become a part of your diet by adding them to vegetables like broccoli, asparagus, carrots, onions or potatoes.
Flax seeds and flaxseed oil are excellent sources of omega-3 fatty acids. These seeds are reddish brown or golden yellow in color and should be grounded to get the most nutrients as the outer part of the seed is very difficult to digest. You can try two tablespoons of flax seeds with frozen berries in a protein shake.
And for those who are not fond of fish can switch to eggs which are also among the foods rich in omega-3 fatty acids.
Many nuts and seeds including chia seeds are also considered a good source of omega-r fatty acids.

What are the most three important types of omega-3 fatty acids?

Omega-3 fatty acids are divided into three main types- ALA, EPA and DHA. Most of the health benefits we get from omega-3 are from EPA and DHA which are mainly as follows:

  • Omega-3 fatty acids help prevent cardiovascular diseases. Many studies have revealed that omega-3 can greatly reduce the risk of cardiovascular diseases and protect against bad cholesterol.
  • They give your nervous system and brain a boost Everyone and especially children students and the elderly needs some type of brain boost. Many studies have shown that consuming omega-3 fatty acids can slow down the development of dementia and fuel the brain cell so they can function better. Children and people with ADHD and depression can also see an improvement by taking omega-3
  • They help keep your eyes healthy Omega-3 have been shown to help improve vision problem by by supporting healthy lubrication of the retina. The next time you experience eye problem perhaps this is a sign to incorporate more omega-3s in your diet
  • For hair skin and nail health If you have damaged and dry hair skin and nails that crack, instead of resorting to the use of creams and potions, try consuming more omega-3 and you'll see a great difference.
  • Prevention of some types of cancers Many studies have shown that certain type of cancer like colon and breast cancer can be prevented by 50% with the consumption omega-3 like DHA EPA and ALA
  • They help you sleep better
  • They help with fertility If you have trouble conceiving a baby omega-3 can raise your chances of conceiving.
ALA – alpha linolenic acid. This is the most common omega-3 fatty acids in the diet. ALA is mostly found in plant foods and needs to be converted into the EPA or DHA before it can be utilized by the human body. ALA is found in many plants foods including kale, spinach, and purslane. ALA is also found in many seeds such as chia, flax and hemp seeds
EPA - eicosapentaenoic acid. It is an omega-3 fatty acid that can reduce symptoms of depression and helps fight inflammation in the body. Chronic low-level inflammation is known to drive several common diseases. Both EPA and DHA are mostly found in seafood including fatty fish and algae. For this reason they are often called marine omega-3.
DHA - docosahexaenoic acid. DHA is an important structural component of skin in the retina in the eye. DHA is absolutely vital for brain development and function in childhood as well as brain function in adults. Fortifying baby formula with DHA leads to improved vision in infants. The role of DHA in heart disease is also well established. It may also help protect against cancer and other health problems. It can reduce blood triglycerides and they need a fewer harmful algae LDL particles. So, the most abundant omega-3 fatty acids in the diet are ALA, EPA and DHA.

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Fish-Oil, Joint-Support, Omega-3, Salmon-Fish, Softgels

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