Many people think that fat is something they don’t need and that consuming fat will only make them fatter. Wrong!
Our daily diet should contain a mixture of proteins, carbohydrates, fats, vitamins and minerals. Certain substances are essential to have in the diet, as they can maintain normal functioning of vital organs and can maintain overall health.
The fats that we consume consist of different kinds of fatty acids. Many of these are essential, and rather unfortunately we do not get sufficient in our daily diet. Omega 3 fatty acids are one such essential nutrient, and numerous clinical studies have shown that it can protect the heart from the development of heart disease.
Here we take a look at omega-3 fatty acids in a little more detail.
What are omega-3 fatty acids?
Omega-3 fatty acids are a type of fat that serve some essential functions in the body. They are present in certain kinds of foods, and have a number of different roles in maintaining a healthy body.
There has been much publicity about omega 3 fatty acids in the recent past, and these days it is easy to obtain supplements from a local medicine shop.
Why is it healthy to consume it?
In general, fats in the diet can be good or bad. But amongst the good fats, omega-3 stands out as the leader. This is because it has a number of different benefits when taken on a regular basis.
Consuming foods rich in omega-3 or taking supplements everyday can keep cholesterol levels low, protect against heart disease and even help treat a number of other clinical conditions.
Benefits of omega 3
There are number of different benefits of omega-3.
Sources of omega 3
The best source of omega-3 is oily fish such as salmon, sardines, mackerel and tuna. The best vegetarian sources include tofu, walnuts, canola oil, soy and flaxseeds. Eggs also contain a small amount of omega-3.
| Body weight (kg / lbs) | Omega 3 intake (g / oz) | EPA + DHA (mg / grain) | Supplement |
|---|---|---|---|
| 40kg / 88lbs | 2g / 0.07oz | 560mg / 8.4 grain | 2 capsules |
| 50kg / 110lbs | 2g / 0.07oz | 560mg / 8.4 grain | 2 capsules |
| 60kg / 132lbs | 3g / 0.105oz | 840mg / 12.6 grain | 3 capsules |
| 70ks / 154lbs | 3g / 0.105oz | 840mg / 12.6 grain | 3 capsules |
| 80kg / 176lbs | 4g / 0.14oz | 1120mg / 16.8 grain | 4 capsules |
| 90kg / 198lbs | 4g / 0.14oz | 1120mg / 16.8 grain | 4 capsules |
| 100kg / 220lbs | 5g / 0.175oz | 1400mg / 21 grain | 5 capsules |
| 110kg / 242lbs | 5g / 0.175oz | 1400mg / 21 grain | 5 capsules |
| 120kg / 264lbs | 6g / 0.21oz | 1680mg / 25.2 grain | 6 capsules |
| Children under the age of 13 | 2g / 0.07oz | 560mg / 8.4 grain | 2 capsules |
| Pregnant women | 3g / 0.105oz to 5g / 0.175oz | 840mg / 12.6 grain to 1400mg / 21 grain | 3 to 5 capsules |
Recommended dose: Represented values are for orientation purposes only.
If sourcing omega 3s through a fish diet, the American Heart Association recommends eating 2 portions of oily fish (7 ounces) a week.
Equivalent doses of supplement tablets/capsules must be taken every day.
The recommended doses may change depending on whether an individual suffers from a medical condition. If this is the case, following the advice of a medical practitioner is advised.
Bonus tip:
It is also advisable to consume omega 3 from different sources, meaning you should eat fish as your primary source of omega 3 fat, but you should also consume for example flaxseed oil from time to time to change the source of omega 3 fats. You can also buy two types of omega 3 rich oil and mix (consume) them together.
