While there is a range of unhealthy fats we should not consume since they are bad for heart health among other things, there is an assortment of healthy fats that we should include in our diets to make certain that we function at our best. One such group of healthy fats that deserve our attention is Omega 3. While you may have heard about these particular nutrients, you may be unsure about exactly what they are, how much you should include in your diet and which foods to consume to get enough of them. To answer these questions, let us break everything down thoroughly.
What Exactly Are Omega 3s?
Omega 3s are a group of three fatty acids that include ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). You can find ALA in many plant-based foods, and fatty fish are your best sources of EPA and DHA. These fatty acids are required so that our bodies function correctly, and it is critical that we consume foods rich in these since our bodies do not make them on their own.
Omega 3 Foods: Where Can You Find Them?
Now, you may wonder where you find Omega 3 foods. The fatty fish that are rich in EPA and DHA include salmon, tuna, mackerel, and sardines. If fish does not appeal to you, there are other sources. Flaxseeds, chia seeds, walnuts, and soybeans are rich in ALA. While we can convert some of the ALA that we consume into EPA and DHA, this process is not always the most efficient.
If you find it difficult to consume a sufficient amount of all three of these fatty acids from diet alone, either because you don’t like certain foods or find it difficult to include enough of them in your meals, then you will want to consider Omega 3 supplements. Omega 3 supplements often come in the form of algal oil or fish oil capsules.
Omega 3 Benefits: Why Are They So Important?
You may ask the question, “What is omega 3 good for?” And you may also ask why it matters that we consume enough of these fatty acids. Firstly, this group of fats is critical for heart health. Studies prove that these healthy fats can decrease blood pressure, reduce the risk of heart attack and stroke, and decrease triglycerides. These fatty acids also play a significant role in ensuring our brains remain functional and healthy. DHA is a critical structural component of our brains, and getting adequate amounts is vital for cognitive function throughout life. Some research shows that these healthy fats may prevent cognitive decline as we get older. In addition to supporting heart and brain health, these fats help to reduce inflammation.
How Much Omega 3 Per Day and When to Take Omega 3?
Now, you may wonder how much of these fats you must consume. The general consensus from health experts is that this will depend on your age and health status. For adults who are in good health, most health organizations recommend consuming 250-500 milligrams of combined EPA and DHA for maintenance. The amount of ALA to consume is higher, as it is recommended to take 1.1-1.6 grams per day. As for when to take Omega 3 supplements, it often comes down to personal preference and what is easiest for you to remember. Some choose to take these supplements with meals, while others will take them at set times of the day.
If you want help making sure you get enough of these vital nutrients, you can consult with a health professional. A doctor or nutritionist are good places to start. You can also track your intake in various dietary apps. The key is to do all that you can to get enough of these vital nutrients to be at your best.
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