Why Do You Need Omega-3s in Your Diet?

Omega-3 acids are considered essential amino acids, as the human body cannot produce them on its own.

Therefore, it is necessary to obtain these highly beneficial compounds through omega-3 rich foods and supplements.

There are three main types of omega-3 acids:

• ALA (Alpha Linolenic Acid)
• DHA (Docosahexaenoic Acid)
• EPA (Eicosapentaenoic Acid)

The main sources of omega-3s are DHA and EPA, found in seafood such as salmon and sardines.

ALA can be found in some plant-based foods such as nuts, seeds and high-quality meats such as grass-fed beef.

To maintain a healthy balance of these amino acids, it is recommended to consume a variety of foods rich in omega-3s and combine omega-3 supplements with a healthy diet.

The recommended daily amount is at least 1000 milligrams of DHA/EPA and about 4000 milligrams of omega-3s in total (considering the combination of EPA, ALA and DHA).

What Are The Best Omega-3 Foods?

Although the human body is capable of converting ALA into usable DHA and EPA with some efficiency, this conversion is not as effective as obtaining DHA and EPA directly from dietary sources.

DHA and EPA are the most recommended forms of omega-3s, and adding nuts to your daily diet and increasing your intake of protein from fish are good options.

By looking at populations in parts of the world where omega-3 consumption is high, such as Japan, these people have been shown to live longer and have better health compared to those consuming diets low in omega-3s.

The common diet in Japan, rich in fish, fresh vegetables and other produce, can have nearly eight times more omega-3s than a typical Western diet.

Maintaining a healthy and balanced diet, especially with regard to omega-3 intake, is extremely important.

This is evident when looking at the longevity of people in this part of the world and how slower their skin ages.

Maintaining adequate protein levels with omega-3s and collagen is critical to healthy living.

Other populations that consume foods rich in omega-3s include those living in the Mediterranean region of Europe.

Although the Mediterranean diet is high in fats that can increase cardiovascular health risks, research shows that people in this region have a much lower incidence of heart disease compared to the Western world, on average.

This is related to higher amounts of omega-3s in their diets as a whole.

Although omega-3s are artificially added to many processed foods such as cereals, peanut butter, baby foods and protein powders, it is important to remember that processed foods are generally not as healthy for the body.

Therefore, it's best to get omega-3s from whole, natural food sources, such as wild-caught seafood.

We understand that it can be expensive and sometimes difficult to get good quality food due to people's busy schedules.

In these cases, omega-3 supplements available for purchase online can be a viable alternative to ensure adequate omega-3 intake, especially on the busiest of days.

What Happens If I Don't Get Enough Omega-3s?

Foods rich in omega-3s are thought to have the ability to reduce the risk of heart disease due to their anti-inflammatory properties.

In addition, omega-3 is necessary for the proper functioning of the neurological system.

It is noteworthy that magnesium supplementation also plays an important role in this regard.

These fatty acids are essential for the body's cells, mood regulation (where L-glutamine, a mood-regulating protein, is also important) and hormone production.

Many people are omega-3 deficient, mainly because they don't include the best food sources in their diets, such as flaxseeds, fish, vegetables/algae, and grass-fed meats.

What are the effects of not consuming enough omega-3s?

• Arthritis
• bad brain development
• digestive problems
• allergies
• Heart disease + high cholesterol
• Muscle and joint pain
• Depression + other mental conditions
• lower cognitive ability

What Are the Benefits of Omega-3 Foods?

Several studies demonstrate that omega-3 fatty acids play an important role in maintaining the following aspects of health:

• cardiovascular health
• Reduced cancer risks
• Reduction in muscle, bone and joint pain by decreasing inflammation
• Stabilization of blood sugar levels (common cause of diabetes)
• Supporting the balance of blood cholesterol levels
• improving mood and preventing depression
• Support for concentration and learning
• Improving the strength of the immune system
• Treatment of digestive problems
• Improves the appearance and maintenance of healthy skin

Daily omega-3 dosage recommendations range from 500 to 1,000 milligrams per day.

For example, a can of tuna contains over 500 milligrams of omega-3s, as does a small serving of salmon.

When choosing an omega-3 supplement, check the exact amount you want to consume daily.

What Are The Differences Between Cod Liver Oil And Fish Oil?

Many people already find it difficult to get an adequate amount of omega-3s through fish consumption alone, as it can become monotonous to eat the same things every day.

Also, in some regions of the world, fish may contain pollutants.

For these reasons, some people prefer to supplement their diet with fish oil or flaxseed oil, in addition to eating foods rich in omega-3s.

There are two main types of widely known omega-3 oil: cod liver oil and fish oil.

Cod liver oil contains about 10% DHA and 8% EPA, which is less than fish oil.

Fish oil has approximately 12% DHA and 18% EPA.

It is noteworthy that many people in the modern world also suffer from vitamin D deficiency, and cod liver oil is an excellent supplement to increase the intake of this vitamin.