Why Everyone Should Include Omega-3 in Their Diet: Key Benefits

What is omega-3 fatty acid?

There are two types of fatty acids - saturated fats (the “bad” or “unhealthy” one) or unsaturated fats (the “good” or “healthy” one). Omega-3 is a type of unsaturated fat, specifically - polyunsaturated fat, which is not produced in the body. However, due to the great importance it has on human health it becomes important to consume foods rich in omega-3 to help manage several health symptoms. There are 3 types of omega-3 rich fatty acids i.e. EPA, DHA and ALA. Out of the three EPA and DHA are marine-based direct sources of omega-3 fatty acids while ALA is a plant based source that needs to be effectively converted by the body into EPA or DHA.

Benefits of omega-3

Omega-3 fatty acids, in general, can help any cell in the body fulfil its role effectively but specifically speaking, helps the functioning of the cardiovascular system and brain functioning. It helps raise good cholesterol levels and reduces triglyceride levels in your body. This reduces the risk of artery blockage and helps prevent fatalities such as heart attack or strokes. It can also help with cognitive functioning of the brain by increasing attention. It helps with the body’s anti-inflammatory response after workouts or several physical activities as well, or boost the healing process of the body. Further, it has also been found to be of great help with metabolism, potentially also playing a role in weight loss. It can also slow down ageing by helping reduce age-related decline or slow down skin pigmentation. It can also help people with non-alcoholic fatty liver acid manage their symptoms. Omega-3 fatty acids also play an important role in bone and joint health by boosting the amount of calcium in bones. One of the most important omega-3 benefits for women is that it can ease cramps experience during periods. Omega-3 intake has been associated with milder period pains more so than ibuprofen. Studies in humans - both children and adults show that omega-3 also helps manage certain aspects of sleep, showing omega-3 supplements to have benefits for kids as well.

Ways to avail these benefits - add omega-3 rich foods to your diet!

Omega-3 fatty acids can be processed through both marine or plant based products. Foods rich in omega-3 acids include fishes such as salmon, cod liver oil or oysters, sardine anchovies, plant-based sources such as flax seeds, chia seeds, hemp seeds, walnuts. Egg can also be seen as a rich source of omega-3 fatty acid, that you can add to your diet!

• Salmon: A popular and nutritious fish, one serving 1.24 of DHA and 0.59g of EPA making it an extremely rich source of omega-3 fatty acid. It also contains high amounts of protein, magnesium, potassium, selenium or vitamin B.
• Oysters: A type of shellfish, it contains all 3 omega-3 fatty acids (EPA, DHA, ALA) with 0.14g of ALA, 0.23g of DHA, 0.30g of EPA per serving, adding oysters to your diets, as an appetiser or main meals can provide a dense amount of omega-3 fatty acid!
• Mackerel: One serving of this fish contains 0.57g of DHA,0.43g of EPA. It is a small fatty fish that people can commonly eat smoked. It is also rich in selenium and vitamin B12.
• Edamame: Rich in both omega-3’s and protein, people can consume this fish in a steamed manner or with salads or as a side dish.
• Sardines: Usually sold canned, one serving of sardines contained 0.74g of DHA, 0.45g of EPA.
• Shrimp: Served as both appetisers and a component of many meals, one serving of shrimp contains 0.12g of DHA and EPA, it is also rich in protein and potassium.

If you happen to be vegetarian, or vegan, and are looking for omega-3 supplements or sources to add in your diet then fear not! Here are some of the most common vegetarian food items that are rich in omega-3:

• Chia seeds: Also rich in fibre and protein, around 30 grams of chia seeds contain 5g of ALA, the plant based omega-3 fatty acid. People can use chia seeds with granola, salads or in smoothies. Further, they can also be consumed with milk or yoghourt or soaked in water for maximum health benefits.
• Kidney beans: One of the most common beans to add to your diet, you can add this to curry or eat with rice and get the richness of omega-3 with your diet!
• Soybean oil: Also rich in vitamin B12, magnesium or vitamin K, Soybean oil has almost 1g of ALA per tablespoon serving.
• Walnuts: Can be consumed in sufficient amounts on their own, but be added in granola or in a trail mix, yogurt, salad or cooked dishes!
• Hemp seeds: Containing 1g of ALA per every tablespoon serving, Hemp seeds are also rich in protein, magnesium or zinc, making it a nutritious addition to your diet!
• Flaxseeds: Containing 6.7g of ALA per tablespoon, flaxseed is also rich in fiber, protein, magnesium or manganese.

These are some of the food items that you can add to your diet to ensure the maximum intake of omega-3 fatty acid and maximise your well-being along the way!

What role do omega-3 supplements have then?

If by chance your body shows that it's not getting enough omega-3, despite adding foods rich in omega-3 fatty acid to your diet then your next option, in that case, would be omega-3 supplements. Fish oil capsules are the most popular among consumers, due to their convenient-to-take form and their vast benefits for people of all ages. The omega-3s in natural fish oil includes high amounts of EPA and DHA, best omega 3 supplements contain omega-3 fatty acids ranging between 18-31% depending on the species of fish used. But keep in mind that there are several other omega-3 supplements available as well, such as

1. Krill oil: Contains omega-3 in both triglycerides and phospholipid form, it also has several antioxidant properties. Researches have shown that body absorbs both triglycerides and phospholipid forms of omega-3 effectively, thus making krill oil a suitable substitute to omega-3 supplements
2. ALA oil: As mentioned, a plant form of omega-3 acids found majorly through flax seeds, chia seeds or hemp seeds. ALA supplements might be richer in omega-6 than omega-3 due to its plant based property.

There are several other sources of omega-3 fatty acids but it must be noted that fish oil supplements, most importantly fish oil capsules have gained the most widespread popularity due to the ease with which they can be added to a person’s lifestyle. Fish-oil capsules are also easy to swallow and tend to avoid a bad aftertaste due to its enteric coating, which allows it to be better absorbed in the body.

neuherbs Deep Sea Fish oil: For your highest well-being!

Made with omega-3 fatty acid extracted from the deepest depths of the ocean, our fish oil capsules possess a lot of health benefits, and provide you with those in the most convenient form. Available in a lemon flavour, they also help you avoid bad aftertaste or fishy burps.Our omega-3 supplement benefits to your skin, heart, muscle health and overall well-being. All with the added goodness of vitamin E and D3, our omega-3 capsules are the easiest source of wellness in your life when consumed adequately with a healthy diet! So, grab now for maximum health benefits!