Omega 3 fatty acids are essential or indispensable amino acids. Essential means that cannot be synthesized by the organism so they must be supplied through food.
Omega 3 fatty acids come from both animal and plant sources, but best sources are fish. This fatty acid can be found in seafood like salmon, tuna, sardines, mackerel, herring, cod etc. Nutritionists recommend to consume fish at least 2-3 times a week.
With sufficient content of omega-3 fatty acids, as well as their good balance with other important compounds, is able to prevent and treat certain diseases and disorders, such as various inflammatory conditions, cardiovascular diseases, diabetes, obesity and much more. Since they act anti-inflammatory, their also have effect on digestive disorders, autoimmune diseases and chronic rheumatic conditions.
Several large clinical studies have confirmed that EPA and DHA reduce cholesterol and triglycerides in the blood.
High Blood Pressure
Omega 3 fatty acids help lower blood pressure. The first step is to replace red meat with fish. 3g of fish oil per day can significantly reduce blood pressure.
One of the best ways to prevent the development of heart disease is to reduce the intake of saturated fats (fats from animal) and increased intake of unsaturated fats (fats of vegetable origin), including omega-3 fatty acids. Also, supplementation with omega-3 fatty acids significantly reduced the risk of sudden heart attack or stroke. Omega 3 fatty acids have a stabilizing effect on the heart. They can prevent and reduce the degree of arrhythmia. DHA and EPA omega-3 fatty acids reduce triglyceride levels in blood, fats associated with the occurrence of cardiovascular diseases. Before taking supplements with Omega 3, consult with your doctor.
Many clinical researches conducted on the use of omega-3 fatty acids in inflammatory conditions of the joints are focused on rheumatoid arthritis. These acids may reduce joint pain and morning stiffness. A diet rich in omega-3 may increase the effectiveness of anti-inflammatory drugs.
Omega-3 fatty acids are included in the composition of the membranes of nerve cells. They allow communication between nerve cells, which are necessary to maintain good mental health. Depression has rarely appears in countries where people include Omega 3 fatty acids in their diet. But, keep in mind that they are not a cure for depression. If you have depression, consult a physician.
Best Omega 3 Foods
- Mackerel (4107 mg per serving)
- Salmon (4023 mg per serving)
- Cod Liver Oil (2664 mg per serving)
- Herring (3181 mg per serving)
- Oysters (565 mg per serving)
- Sardines (2205 mg per serving)
- Anchovies (951 mg per serving)
- Caviar (1086 mg per serving)
- Flaxseeds (2338 mg per serving)
- Chia Seeds (4915 mg per serving)
- Walnuts (2542 mg per serving)
- Soybeans (1241 mg per serving)
Omega-3 deficiency can be compensate with supplements and experts recommend omega-3 supplements from fish oil because they provide the largest volume of EPA and DHA in the body.