Elevate Your Health With Omega-3 Fatty Acids
What are omega-3 fatty acids?
Omega-3 fatty acids, commonly called omega-3s or essential fatty acids, are polyunsaturated fats (PUFAs) crucial in various bodily functions. They are essential because the body cannot produce what it needs independently; therefore, you need to get omega-3 fatty acids from food or supplements.
Why are omega-3 fatty important?
Omega-3 fatty acids support the health of many essential bodily functions, including cardiovascular, immune, and brain functions. They are vital in providing structure for cells and supporting their interaction and function. In addition, omega-3s offer your body energy (calories) while supporting the cardiovascular and endocrine systems.
Benefits of omega-3 fatty acids include:
Support heart health
Lower triglycerides
Increase HDL cholesterol (good cholesterol)
Decrease blood pressure
Reduce inflammation
Improve cognitive function and prevent cognitive decline
Support prenatal health and infant/child development
Omega-3 fatty acids may:
Lower the risk of cardiovascular diseases and blood clots
Decrease the risk of some cancers, including breast cancer
Reduce the risk of Alzheimer's disease, dementia, and age-related macular degeneration
Where to find omega-3 fatty acids:
There are three types of omega-3 fatty acids, including EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).
EPA and DHA are primarily found in fatty fish.
Plants are the primary source of ALA.
Your body can convert some of the ALA you get from food into EPA and DHA, but only a tiny amount. Therefore, consuming EPA and DHA from food or supplements is essential.
Fatty fish such as mackerel, salmon, herring, tuna, halibut, and sardines are among the best sources of omega-3 fatty acids. Plant-based foods rich in omega-3 fatty acids include flax, hemp, chia, and walnuts.
How much should you consume?
The recommendation for omega-3 fatty acids varies based on age, sex, and health factors. For example, pregnant or breastfeeding women may benefit from more omega-3s than women the same age who are not pregnant or breastfeeding.
The American Heart Association recommends that people with heart disease consume 1,000 mg of EPA and DHA daily. People without heart disease consume at least two servings of fish per week (6 ounces to 8 ounces total) or 250 - 500 mg of EPA and DHA.
Research supports the consumption of more omega-3 fatty acids; however, the NHI and FDA suggest people limit themselves to 3,000 mg of omega-3 per day unless otherwise specified by a medical professional. Talk with your healthcare provider if you may benefit from consuming more.
Risk and side effects:
While there is abundant evidence supporting the benefits of omega-3s, more does not mean better. High levels of these fatty acids can cause bleeding or other issues. Consult your healthcare provider if you have 3 grams or more of omega-3 fatty acids daily.