What is Omega 3 Fatty Acids?
According to Wikipedia: Omega 3 Fatty Acids (ω-3 fatty acids) are fats commonly found in fish oils (DHA and EPA) and plaint oils (ALA). Common sources of plant omega 3 ALA include hemp, flaxseed, algal, clary sage seed, chia seeds, sea buckthorn and walnut; while animal omega 3 DHA and EPA sources such as krill, squid, egg and fish.
Omega-3 Fatty Acids Benefits
Omega-3 are considered essential fatty-acids for normal metabolism, however they can not be synthesized by the human body. In addition there are several other benefits gained from consuming foods rich in omega 3, among others:
1. Lower the risk of heart attack by lowering levels of triglycerides
2. Prevent prostate, breast and colon cancers due to low intakes of omega 3
3. Improves skin health by alleviating symptoms like psoriasis and acne.
4. Lower levels of depression by helping to insulate nerve cells in the brain
5. Reduce stiffness and joint pain associated with osteoarthritis and arthritis
6. Improve menstrual health
7. Improve lung health
What are Omega-3 DHA, EPA and ALA?
Those are the three different types of omega 3 found in certain foods with details are as follows:
DHA (docosahexaenoic acid) is found in cold-water fish (albacore tuna, sardines, salmon, etc.), algae and seafood. Some studies claimed that DHA brings benefits for cardiovascular health, nervous system functions, and potentially other organs. There are many DHA supplements available in market in capsule and liquid form. In a study, men who took DHA supplement for several weeks decreased several inflammatory in the body for 20%.
EPA (eicosapentaenoic acid) is found in many of the same foods as DHA, including sardines and salmon, as well as halibut, mackerel and herring. It is also found in human breast milk and various types of seaweed.
ALA (alpha-Linolenic acid) is a fatty acid found in plant oils, such as walnut, linseeds, pumpkin seeds, soybean, and hempseed. Among them the richest source is flax seeds. Some studies found daily consumption of ALA fatty-acids significantly reduced stress and anxiety levels.
Foods High in Omega 3 Fatty Acids
Some plant-based fatty acids (seed or vegetable oils), such as:
Spinach, broccoli, nuts, chia seeds and flax seeds
Some animal-based fatty acids (fish oils), such as:
Cod, herring, sardine, menhaden and salmon.
Recommended Daily Intake of Omega-3 Fatty Acids
The recommended daily intake of Omega 3 is about 2 grams, and can be taken in tablet or capsule form. The most efficient way is by taking dietary supplements.
Best Omega 3 Fatty Acids Supplements
There is no best supplement for everyone, because each has different needs and body. A product can give very good results to someone, but not with others. Therefore, try to adjust to your needs and consultation with your personal doctor to obtain maximum results.