Omega-3: Health benefits and best sources

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.

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.

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