Benefits of taking omega-3 fatty acids for our health have been well known for centuries. If you are interested in adding omega-3 fatty acids to your diet, we have listed all the benefits to encourage you!
The Power of Fish
What exactly are omega-3 fats?
Omega-3 fats are a kind of fat that your body can’t create by itself. They are essential fats that means they are required to survive. The omega-3 fatty acids that we require from the food we eat.
Are there top sources of omega-3 fatty acids?
Fish is the most nutritious sources of omega-3 fats. Some plants also have omega-3 fats.
What does EPA, DHA and ALA are?
There are two types omega-3 fat acids that are found in fish -eicosapentaenoic Acid (EPA) and docosahexaenoic (DHA). The omega-3 form found in plants is known as the alpha-linolenic (ALA).
How do omega-3 Fatty Acids help improve my health?
Studies have shown Omega-3-fatty acids enhance the health of your heart. Much of the research focuses on EPA + DHA However, ALA can also aid in improving your overall health. The benefits of including omega-3 fat acids to your food are:
A lower risk of heart disease.
Lower risk of dying if you suffer from heart disease.
Lower possibility of sudden death due to an abnormal heart rhythm.
Lower chance of blood clots developing because omega-3 fatty acids stop blood platelets from clumping together.
Maintaining the lining of the arteries free from damages that could lead to hard and thick arteries. This stops plaque from forming within the arteries.
Reduced triglyceride levels through slowing down the rate at which they are formed inside the liver. The high levels of triglycerides present in blood can increase the risk of developing heart disease.
Reduced inflammation. The atherosclerosis (hardening of the arterial walls) is believed to be a result of the body’s response to inflammation. Omega-3 fatty acids limit the production of chemicals that are released in the inflammatory response.
Omega-3 Fatty acids can be:
The levels of high-density Lipoprotein (HDL/”good” cholesterol).
Lower blood pressure. People who consume fish are likely to lower their blood pressure than people who don’t.
Amount of Omega-3 Fatty Acids in Selected Fish and Seafood
Mackerel
Serving Size 3 Ounces (100 grams)
Omega-3 Fat Content: 2.5-2.6 grams
Salmon (wild)
Serving Size 3 12 ounces (100 grams)
The amount of Omega-3 fat: 1.8 grams
Herring
Serving Size 3 Ounces (100 grams)
The amount of Omega-3 fat: 1.3-2 grams
Tuna (Bluefin)
Serving Size 3 12 ounces (100 grams)
Omega-3 Fat Content: 1.2 grams
Lake Trout
Serving Size 3 12 ounces (100 grams)
Quantity of Omega-3 Fat 2 grams
Anchovy
Serving Size 3 12 ounces (100 grams)
The amount of Omega-3 fat: 1.4 grams
Tuna (Albacore)*
Serving Size 3 12 ounces (100 grams)
The amount of Omega-3 fat: 1.5 grams
Lake White fish (freshwater)
Serving Size 3 12 ounces (100 grams)
Quantity of Omega-3 Fat: 1.5 grams
Bluefish
Serving Size 3 Ounces (100 grams)
The amount of Omega-3 Fat: 1.2 grams
Halibut
Serving Size 3 12 ounces (100 grams)
The amount of Omega-3 fat: 0.9 grams
Striped Bass
Serving Size 3 Ounces (100 grams)
The amount of Omega-3 Fat: 0.8 grams
Sea Bass (mixed species)
Serving Size 3 12 ounces (100 grams)
Quantity Of Omega-3 Fat 0.65 grams
White meat, tuna canned
Serving Size: 3 ounces drained
Quantity of Omega-3 Fat 0.5 grams
What amount of Omega-3 do I require?
It is recommended that the American Heart Association recommends that people who don’t have an previous history of heart disease, eat at least two servings of fish per during the week (a sum of 6-8 ounces). It is recommended to include a variety of fish. Wild fish that live in cold water such as tuna, mackerel herring, salmon, sardines, and sardines have high levels of omega-3 fats. Look over the list above to assist you in choosing fish that have high levels of omega-3 fatty acids.
If you suffer from heart diseases the doctor you consult might recommend one grams of EPA + DHA daily. If you’re having trouble getting the amount you need from food consult your physician about getting a supplement of fish oil.
If you’re suffering from high levels of triglycerides you may require more of the foods that are excellent intakes of Omega-3 Fatty Acids even if you are taking medication to reduce the triglyceride levels. Your physician may recommend an omega-3 supplement with fish oil. In general the recommended dosage is 2-4 grams EPA + DHA daily is suggested for patients who have high levels of triglycerides. The amount of EPA + DHA has been shown to reduce triglyceride levels by 25 to 35 percent.
Do you need too many omega-3 fats?
Consult your doctor If you consume 3 grams or more omega-3 fats daily. The high levels of essential fatty acids could cause bleeding.
Are there any concerns about mercury contamination in fish?
Mercury is naturally present in the natural environment, and also because of industrial pollution. It is a byproduct of air pollution and may end up in rivers and oceans, and is transformed into methylmercury. The excess of methylmercury is hazardous. This is particularly true for babies and infants.
Certain fish have greater levels of mercury over others. They include swordfish, shark tilefish, swordfish as well as King mackerel. All people should limit the consumption of these fish they consume in their diet. Women who are nursing as well as children under the age of 5 should not consume these kinds of fish. Women who are nursing or pregnant are able to eat up to 12 ounces of different types of fish every week. This includes shellfish as well as canned fish, and smaller fish.
Albacore Tuna is a lot higher levels of mercury than light tuna canned. Limit the amount of albacore tuna that you consume up to 6 ounces each week.
What happens if I’m allergic to fish , or do not wish to eat fish?
Fish is the most nutritious source of omega-3 fatty acids, but a variety of plants are also a source of ALA. This isn’t as great of an omega-3 fatty acids. However certain studies suggest that ALA can lower the risk of developing cardiovascular heart disease.
A good source of ALA are milled or ground flaxseeds and flaxseed oil, walnuts, chia seeds canola oil and soy products. An additional source of ALA is algae oil or algae, which is broken down into DHA. A lot of foods supplemented with omega-3 contain algae oil. They are great options for vegetarians who do not consume fish.
There are no current serving size guidelines for ALA rich food items. However, adding these items to your daily diet could improve your heart overall health.
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