Omega-3 fatty acids are a type of polyunsaturated fat that are important for human health
Omega-3 fatty acids are found in foods such as fatty fish, nuts, and seeds. Omega-3s are important for heart health, brain function, and other processes in the body. They may also have anti-inflammatory effects. Some studies have found that omega-3s reduce the risk of heart disease, lower blood pressure, and reduce the risk of stroke. They also have benefits for people with depression, anxiety, and other mental health conditions. Omega-3s may also reduce joint pain and stiffness in people with rheumatoid arthritis. It is generally recommended to get omega-3s from food sources rather than supplements, as there is some evidence that supplements may not have the same benefits as consuming omega-3s from food.
Sources of omega-3
There are several good food sources of omega-3 fatty acids:
Fatty fish: Some of the best sources of omega-3s are fatty fish, such as salmon, mackerel, sardines, and herring. These types of fish are also high in other nutrients, such as protein and vitamin D.
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Nuts and seeds: Nuts and seeds, such as flaxseeds, chia seeds, and walnuts, are good plant-based sources of omega-3s.
Vegetables: Leafy green vegetables, such as spinach and kale, contain small amounts of omega-3s.
Oils: Omega-3s are also found in some plant-based oils, such as flaxseed oil and canola oil.
Fortified foods: Some foods, such as eggs and dairy products, are fortified with omega-3s.
It is highly recommended to consume at least two servings of fatty fish per week to get enough omega-3s. Plant-based sources of omega-3s can also be included in the diet, but it is more difficult to get enough omega-3s from these sources alone.
Daily intake of omega-3
Here are some general guidelines from the Institute of Medicine:
Adult men and women: at least 16 grams per day Pregnant and lactating women: at least 19 grams per day Children ages 1-3: at least 7 grams per day Children ages 4-8: at least 9 grams per day Children ages 9-13: at least 11 grams per day
It is recommended to get omega-3s from food sources rather than supplements. The best way to get enough omega-3s is to include a variety of omega-3-rich foods in your diet, such as fatty fish, nuts and seeds, and plant-based oils.
Author: Rachel Kaur - Psychologist, dietitian, life coach
Rachel Kaur is a dedicated dietician and psychologist, with a passion for helping individuals achieve holistic well-being. With a dual expertise in nutrition and mental health, she empowers her clients to make sustainable lifestyle changes, fostering physical and emotional health. Rachel's compassionate approach makes her a trusted wellness partner.
Disclaimer: The articles on this web site are purely provided for reasons of advisory. They concern a healthy human organism and do not in any way replace the advice of a doctor. Before making changes to your diet or daily activity, you should first contact your doctor or personal dietitian.
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Omega-3 fatty acids are found in foods such as fatty fish, nuts, and seeds. Omega-3s are important for heart health, brain function, and other processes in the body. They may also have anti-inflammatory effects. Some studies have found that omega-3s reduce the risk of heart disease, lower blood pressure, and reduce the risk of stroke. They also have benefits for people with depression, anxiety, and other mental health conditions. Omega-3s may also reduce joint pain and stiffness in people with rheumatoid arthritis. It is generally recommended to get omega-3s from food sources rather than supplements, as there is some evidence that supplements may not have the same benefits as consuming omega-3s from food.
