Omega-3 fatty acids are incredibly important to maintaining optimal health. They are considered one of the “good” types of fat, but your body cannot make them. You must ingest foods rich in omega 3s or take a nutritional supplement to get the adequate intake.
Omega 3 fatty acids contain two crucial elements (EPA and DHA) that are found primarily in certain types of fish. ALA (alpha-linolenic acid) is another omega-3 fatty acid that is found in plant sources such as nuts and seeds. Omega 3 not only helps your body to function properly, but these powerhouse nutrients provide you with some significant health benefits.
The foods that are highest in omega 3s include whole foods, such as fatty fish. Just two serving of a fatty fish per week will ensure that you are receiving the optimal consumption of omega 3.
Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. If you’re not a big fish eater, you can take a supplement, but increasing your intake in omega-3 fatty acid through whole food consumption is preferable because it’s natural, delicious, and nutritious in so many ways.
Other Foods High in Omega
In addition to the variety of fatty fish that you can eat to get your omega 3s, there are several foods that also provide this very important nutrient for maintaining a healthy and active lifestyle. They include:
- Canola Oil
- Flaxseed and Flaxseed Oil
- Wild Rice
- Enriched Dairy Products
There are numerous health benefits that you derive from getting the sufficient amount of Omega 3s in your diet. Here is a list of some of the health benefits from ingesting omega 3 that can help you to achieve optimum health:
- Triglycerides in Blood Fat – Lowers elevated triglyceride levels that put you at risk for heart disease and stroke.
- Arthritis – The EPA & DHA helps to curb stiffness and joint pain because it boosts the effectiveness of anti-inflammatory drugs.
- Anxiety & Depression – Some research studies have shown that people who have a tendency for anxiety and depression, and who eat foods high in omega 3, have lower levels of anxiety and depression. For those that begin to acquire omega 3 in their diet, their depressive symptoms improve.
- Baby Development – The DHA in omega 3 appears to play an important role in the visual and neurological development in infants. It’s crucial for brain growth and development with the DHA accounting for 40% of the polyunsaturated fatty acids in the brain, and 60% in the retina of the eye.
During pregnancy, a sufficient intake of omega 3 helps to produce:
- Higher intelligence
- Better communication and social skills
- Less behavioral problems
- Decreased risk of developmental delay
- Decreased risk of ADHD, autism and cerebral palsy
- Metabolic Syndrome- Metabolic Syndrome increases your risk of developing many different diseases, such as heart disease and diabetes.
Omega 3s can reduce the symptoms of metabolic syndrome which include:
- Central obesity (belly fat)
- High blood pressure
- Insulin resistance
- High Triglycerides
- Low HDL levels
The Bottom Line
There are many other health benefits that you can get from ingesting sufficient qualities of omega 3s in your diet, such as improved eye health, reduction in inflammation, reduction of autoimmune disease, age-related mental decline, and the list goes on.
There is no wonder why getting the right amounts of omega 3 in your diet is so important to your overall good health. While Brant Arts I.D.A. Pharmacy does not sell fresh mackerel, we do sell a variety of Omega 3 supplements! Visit us today at our Burlington location to learn more.