Omega 3 is a fatty acid that our body needs for normal functioning. That pertains to building cell membranes inside of our brain, controlling blood clotting, development, and normal growth of our body to name a few. Our body doesn't make this fatty acid naturally, so we have to get it from our foods or dietary supplements. Below, I've included some of the foods that have a good dose of Omega 3's.
Foods that have Omega 3 Fatty Acids
Flax seed Oil (Cold Pressed), Canola, and Soybean Oil
Fish Oil (Salmon), Sardines, Cod Liver Oil, Herring, Menhaden, Tuna, Anchovy, Trout, Halibut
Chia Seeds, Flax Seeds, Pumpkin Seeds, Sesame Seeds
Walnuts & Walnut Oils, Pecans, Pistachios, Macadamia nuts, Pine nuts, Black walnuts, Beechnuts, Hickory nuts
Fish Roe (Caviar)
Vegetables like Green peppers, frozen spinach, winter squash, onions, Brussels sprouts, Broccoli, & Cauliflower
Seafood, Oysters, Mussels, Squid, Clams
Roasted Soybeans, Fuyu, Dried-Frozen, Fried, & Raw Tofu
Oily Fish, Salmon, Wild Salmon, Tuna, Anchovy, Halibut
If you're brain works like mine, then you're probably wondering how much fatty acid do we need to consume daily. Well, I haven't found an exact amount and recommendations vary depending on who's giving them. Out of my research, I've found most of the experts agree that adults should have at least 500 mg per day.
The Break down of Omega 3
Omega 3 are made up of 3 fatty acids, which are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), & ALA (alpha-linolenic acid). Unfortunately, not all of them all found in every food. So, of the foods listed above, the best sources to find EPA & DHA are found cold water fishes. The best sources to find ALA is in plant food sources. Freshwater fishes like tilapia doesn't contain much EPA & DHA as the cold water fishes.
With EPA alone, it can help with high blood pressure with females who have high risk pregnancies, help with depression, diabetes, cystic fibrosis, heart disease, diabetes, and even Alzheimer's. It seems to work best with the combination of DHA. With the combination, these two can help decreasing irregular heartbeats, certain cancers, lung diseases, kidney disease, asthma, high cholestorol, psoriasis, Crohn's disease, ulcers, and the list goes on. From those examples, can't you see why it's important to incorporate Omega 3's in your body. Also another benefit I forgot to mention is that EPA can also reduce swelling and pain within the body. Please don't mistake that for prevention, just reduction.
DHA on the other hand, help develop the tissues that surround your eyes plus the development of nerve tissues throughout the body. It also can help decrease the thickness of your blood and decrease your blood levels of triglycerides. Triglycerides are basically a type of fat the enter into your bloodstream in 3 different ways. Those ways includes, through extra calories & carbohydrates, food that have fat in them, and the release of fat from your fat storage. Triglycerides are on a whole different level and I'll take that one at a later date. Now, back to DHA and its benefits.
DHA have been used as a supplement for premature babies, treating type 2 diabetes, ADHD, and coronary artery disease. It also have been naturally found in breast milk.
Finally ALA, refer to as the forgotten fatty acid out of the group. But make no mistake, this fatty acid is important as well. It just doesn't get that much attention because of the high levels that EPA and DHA produces. Here are some things that you should know about ALA.
It's essential, which means that we need it in the area of normal growth. It helps with maintaining normal heart pumping within our bodies. It can also help reduce blood clotting.rhythm and heart pumping. It might also reduce blood clots, prevent heart attacks, and hardening of your body's blood vessels.
Hopefully, I was able to give you enough information about Omega 3's and how they play a role within our bodies.
Like what you've read? Feel free to share on Twitter or Facebook by using the super-easy share buttons below. Subscribe to my blog by selecting the "follow" option on the right of the page. You'll be the first to hear about my latest updates!
With EPA alone, it can help with high blood pressure with females who have high risk pregnancies, help with depression, diabetes, cystic fibrosis, heart disease, diabetes, and even Alzheimer's. It seems to work best with the combination of DHA. With the combination, these two can help decreasing irregular heartbeats, certain cancers, lung diseases, kidney disease, asthma, high cholestorol, psoriasis, Crohn's disease, ulcers, and the list goes on. From those examples, can't you see why it's important to incorporate Omega 3's in your body. Also another benefit I forgot to mention is that EPA can also reduce swelling and pain within the body. Please don't mistake that for prevention, just reduction.
DHA on the other hand, help develop the tissues that surround your eyes plus the development of nerve tissues throughout the body. It also can help decrease the thickness of your blood and decrease your blood levels of triglycerides. Triglycerides are basically a type of fat the enter into your bloodstream in 3 different ways. Those ways includes, through extra calories & carbohydrates, food that have fat in them, and the release of fat from your fat storage. Triglycerides are on a whole different level and I'll take that one at a later date. Now, back to DHA and its benefits.
DHA have been used as a supplement for premature babies, treating type 2 diabetes, ADHD, and coronary artery disease. It also have been naturally found in breast milk.
Finally ALA, refer to as the forgotten fatty acid out of the group. But make no mistake, this fatty acid is important as well. It just doesn't get that much attention because of the high levels that EPA and DHA produces. Here are some things that you should know about ALA.
It's essential, which means that we need it in the area of normal growth. It helps with maintaining normal heart pumping within our bodies. It can also help reduce blood clotting.rhythm and heart pumping. It might also reduce blood clots, prevent heart attacks, and hardening of your body's blood vessels.
Hopefully, I was able to give you enough information about Omega 3's and how they play a role within our bodies.
Like what you've read? Feel free to share on Twitter or Facebook by using the super-easy share buttons below. Subscribe to my blog by selecting the "follow" option on the right of the page. You'll be the first to hear about my latest updates!
