Are you aware that your body cannot make essential fatty acids like omega-6 and omega-3? You get them from dietary sources only. The main issue is many people consume omega-6 fat-rich foods and not paying attention to omega-3 fatty acids.
Omega -3 fatty acids play a vital role in boosting brain, eye, and heart health. But, sadly, 90% of the population has an Omega-3 deficiency, as per studies. So, if questions like what omega 3s are, why they are essential, and 5 ways you can improve your omega intake, are haunting you, don’t panic. We have answers to your questions. So, you can relax on your comfy sofa. And read the entire article to boost your brain, eye, and heart health.
What are Omega-3 fatty acids?
Omega-3 fatty acids are good fats that are amazingly valuable for your health. Unfortunately, your body cannot make these good fatty acids. You can receive them from food or supplements only. Omega-3s are crucial to the formation of every cell wall you have. They are not an energy source only but make sure that your heart, lungs, blood vessels, and immune system work well.
Do you know that omega-3s are of 3 types?
You can get DHA and EPA quickly from foods. Also, the body starts utilizing both DHA and EPA right after their consumption. But it is not happening with ALA. So firstly, ALA will be converted into DHA and EPA. After that body will use them. A small amount of ALA converts to DHA (5 to 8%) and EPA (0.5 to 5%).
Why are omega-3s essential for us?
Omega-3s fatty acids play a very crucial role. If you don’t get a sufficient amount of omega- 3 fats, you can develop a deficiency. To understand the omega-3s importance, read the below-given points.
5 ways you can improve your omega intake
If you think you are not taking a sufficient amount of omega-3s, then check out these 5 ways you can improve your omega intake:
Dry fruits like walnuts, chia seeds, flaxseeds, pumpkin seeds, and cashew are a great source of omega -3s fats.
2. Fish sources of omega-3 (seafood)
Fish oil is an outstanding source of omega-3. So let’s check out the following types of fish for omega-3 fatty acids.
(a) 3 ounces (oz) of farmed salmon contains 1.24g of DHA and 0.59 g of EPA.
(b) 3 ounces (oz) of wilds salmon contains 1.22g of DHA and 0.35 g of EPA.
3. Plant sources of omega-3 fats
There are the following plant sources of omega-3 fats that you can have.
4. Omega-3 sources other than seafood
Here are the following sources of Omega-3 fats:
5. Omega-3 supplements
Both plant- and animal-based omega-3 supplements are available in the market.
andMe has launched their very own Women’s Omega 3-6-9 Capsules specially designed for women to improve brain & heart health, make bones stronger and thus give relief from joint pain, provide healthy hair and glowing skin, improve vision and prevents eye damage. It is made with 100% cold pressed flaxseed extracts which are the source of DHA (docosahexaenoic acid).
Best Vegetarian Alternative to Fish Oil.
Most people consume omega-6s instead of omega-3s. However, ignoring the consumption of omega-3s is not good at all. Omega-3 fats support our heart, brain, and eye health. Omega 3s enriched foods and supplements can help you to meet your omega-3s requirement .
Start to improve your overall health!