Omega-3s are nutrients you get from food (or supplements) to help build and maintain a healthy body. They are key to the structure of every cell wall you have. They are also a source of energy and help keep your heart, lungs, blood vessels and immune system functioning properly. Today we mainly talk about how omega-3 fatty acids will affect our health and where we can easily supplement this nutrient.
How Do Omega-3 Fatty Acids Affect Your Health?
When your body is not getting enough Omega-3 fats, there can be some negative health consequences influences. Here are some common side effects of a lack of omega-3 in the system:
1, depression
Because Omega-3 fats are important to your brain, a lack of this nutrient in your system can lead to several diseases. A deficiency in omega-3s increases the risk of Alzheimer’s disease, dementia, and bipolar disorder, according to research published in several journals, including Nutritional Neuroscience.
2, SkinAcne
Do you know When you’re deficient in Omega-3 fats it starts showing up on your skin? From dry skin to acne flare-ups, all of these are signs of an Omega-3 deficiency that you shouldn’t ignore. In fact, Omega-3s are used in skin care products. So, if you want to avoid skin problems, get more of this nutrient.
3. Hair problems
Are you facing a lot of hair problems recently? This may be due to a lack of omega-3 fats. Reports suggest that Omega-3 fats help maintain hair texture and strengthen it. So, now is the time to add omega-3 fatty acids to your diet!
4, Dry eyes
According to the research published in the International Journal of Ophthalmology, Omega-3 Fatty acids play an important role in maintaining eye health. It may help relieve symptoms of dry eyes. In fact, people recommend Omega-3 supplements to improve dry eyes. Increasing your intake of omega-3 fatty acids can also promote eye health.
5. Fatigue
Are you feeling extremely tired for no reason? People who are deficient in omega-3 fats feel more tired than those who are deficient in omega-3 fats.
How to supplementOmega-3 fatSour?
1. Eating fish
Fish is in The best way to add more omega-3 fatty acids to your diet, especially small fish that are high in oil, tend to be rich in omega-3s.
Some fish sources of omega-3s include:
Mackerel: per serving (three ounces)2.5 grams
Herring: 1.3 to 2 grams per serving< /span>
Anchovies: 1.4 grams per serving
Sardines: 1.2 grams per serving
Lake trout: 2 grams per serving
The American Heart Association recommends eating two three-ounce servings of fatty fish per week for its protection against heart disease. This includes canned fish, which typically provide as much omega-3 as fresh fish.
2. Cod liver oil
Cod liver oil is a fish oil supplement that is an important source of omega-3 fats. One teaspoon of cod liver oil contains about 0.9 grams of omega-3 fatty acids.
In addition to omega-3 fats, cod liver oil is also rich in fat-soluble vitamins, such as vitamin A and vitamin D
3, oysters
Oysters are slightly lower in omega-3 fatty acids than salmon, anchovies, and Sardines, but still a very rich source.
A three-ounce serving of oysters contains about 0.7 grams of omega-3 fat.
Oysters also provide a variety of essential nutrients, such as zinc, vitamin B12, and copper, as well as a good amount of lean protein.
4. Chia seeds
The ALA omega-3 fatty acid content of chia seeds is very high, which is the best One of the plant sources. One ounce of chia seeds contains about five grams of omega-3 fat.
Chia seeds are also very high in fiber, providing nearly 10 grams of fiber in one ounce. They also provide key minerals, including calcium, iron, magnesium and zinc.
5. Walnuts
Walnuts are another good source of ALA omega-3 fats—one ounce serving of walnuts contain about 2.6 grams.
Walnuts are also rich in many other vitamins, minerals, and other nutrients. The same one-ounce serving contains about two grams of fiber, as well as significant amounts of zinc, copper and manganese.
Omega-3 fatty acids are an important part of your diet and have important benefits for heart health. The best sources of omega-3 are seafood, including oysters and small, fatty fish. But if you’re vegetarian, vegetable oils, walnuts, and chia seeds are good options to get your daily dose of omega-3 fats.