Omega-3 is one of the most versatile and useful fatty acids you can consume every day. There are multiple benefits to taking Omega-3, ranging from improving your eye health to slowing down or stopping heart disease.
What is Omega-3?
In simple terms, Omega-3 is a healthy fatty acid that you can only get from food or supplements, as your body doesn’t naturally produce it. You can get it from fatty fish, mainly, or high-quality health supplements from Ethical Nutrients.
Benefits of Omega-3
As mentioned, there are several benefits and potential benefits of consuming Omega-3 every day. While more research is needed to prove some of these benefits, there is still no harm in taking an Omega-3 supplement or consuming Omega-3 daily.
May Help Fight Depression & Anxiety
One of the first benefits of Omega-3 is that it could help fight depression. Some studies have shown that those who consume the recommended amount of the fatty acid are less likely to have depressive episodes.
On top of that, other studies have shown that those who suffer from depression have their moods improved by increasing their daily intake of Omega-3.
Eye Health
DHA, a type of Omega-3, is part of the structure of the retina. When you don’t get enough DHA, vision problems may arise. It has also been shown that getting enough Omega-3 can stop or slow down macular degeneration, which is one of the leading causes of permanent eye damage.
Brain Health During Pregnancy
Omega-3 is one of the most important factors for brain development in infants. There are also several more benefits of taking in enough Omega-3 during pregnancy, as well as after the child is born.
These benefits include improved cognitive development, better communication and social skills, fewer behavioral issues, and a decreased risk of developmental delays. Therefore, it should also be part of your child’s diet after they are born.
Heart Disease
Heart attacks and strokes are two of the leading causes of death the world over. Several decades ago, scientists found that fish-eating communities had fewer heart attacks and strokes and less heart disease in general.
Since then, more and more research has been done that has concluded that Omega-3 can greatly improve heart health, and some studies have even shown that Omega-3 can lower cholesterol, further improving heart health.
Inflammation
Inflammation is a natural response to disease or injury, however, inflammation can persist and become more of a problem over time. Long-term inflammation can contribute to everything ranging from heart disease to cancer.
Omega-3 has been shown to slow down and even stop the release of the chemicals and molecules that contribute to inflammation, with many studies showing a direct link between Omega-3 supplementation and the lowering of inflammation.
How to Get More Omega-3
There are multiple sources of Omega-3, but the best sources are typically in fatty fish. If you aren’t a fan of fish, Omega-3 supplements also do the job perfectly.
Mackerel
Mackerel is easily the best source of Omega-3. The small, fatty fish contains almost 5,000mg of Omega-3 per serving. Mackerel is also very easy to prepare and delicious to eat. However, it may not be for everyone as it can have a more “fishy” taste.
Salmon
Salmon only has about half the amount of Omega-3 compared to Mackerel, but it is often the preferred choice as it is far easier to prepare and many find it more enjoyable to eat. Whether it be in sushi or a piece of grilled salmon, it is a better choice for those that aren’t fans of fish or those that don’t enjoy the more “fishy” taste of Mackerel.
Cod Liver Oil
Cod Liver Oil is a brilliant source of Omega-3 and Vitamin D and A, but it can be very unpleasant to the palate for many people. However, you don’t need to have a tablespoon of the oil itself, as you can get Cod Liver Oil in tablet form.
Sardines & Anchovies
Sardines and anchovies are both brilliant ways to get more Omega-3. While Sardines have more omega-3 than anchovies, both can be easily prepared and eaten in many forms, and they can also be hidden in different foods if you aren’t a fan of the taste. When cut up into small pieces, both add more of a salty taste than a fishy taste and can be added to everything from salad to pizza without you noticing.
Flaxseeds & Chia Seeds
If you are a vegetarian or vegan and don’t want to use supplements, flaxseeds, and chia seeds are incredible sources of Omega-3. Chia seeds, in particular, have over 5,000mg of Omega-3 per serving.
It is also very easy to incorporate either of them into your diet, as you can add them to smoothies, yogurt, juices, muffins, or homemade breads. Chia seeds also have a large amount of protein in them, as well as eight essential amino acids.
Omega-3 Supplement
Finally, if none of the Omega-3-rich foods are to your liking, a simple Omega-3 supplement will be sufficient. It is best to read the dosage instructions as too much of any vitamin or mineral is bad for you, but you can easily get your daily allowance from a supplement.