In this article you can learn about Omega 3 fatty acids; which foods to eat, when to eat and how much to consume.
Your body needs Omega 3 fatty acids every day so make sure you consume enough of Omega 3 rich foods.
What are omega-3 fatty acids?
Why are omega-3 fatty acids good?
What are benefits of consuming Omega 3 fatty acids?
Which foods contain most Omega 3 fatty acids?
How much Omega 3 fatty acids per day?
A very detailed explanation – Omega-3 fatty acids are polyunsaturated fatty acids with long chain structure (made of 18-22 carbon atoms) which is the first of many double bonds beginning with the third carbon atom (counting from the methyl end of fatty acid molecules).
If you are not that much into chemistry just remember that omega 3 is practically the best type of fat you can consume.
Here is why…
Greenland Eskimos – compared to the population of Denmark – have significantly lower mortality rate when it comes to acute heart attacks, although Eskimos have only slight difference in the levels of blood cholesterol.
A study from the Fred Hutchinson Center for Cancer Research about Alaskan Eskimos, who by the way, consume 20 times more omega 3 than people elsewhere in the world per day, showed that the intake of these nutrients can help greatly in prevention of type 2 diabetes and cardiovascular diseases.
Although the obesity among Eskimos is present in similar percentage like in U.S. population, the health status of Eskimos is in fact much much better!
Excessive weight does not increase the risk of disease among people who have high blood levels of fatty acids EPA and DHA – the Omega 3 fatty acids.
Interestingly, people that were overweight and had high blood EPA and DHA concentrations had values of C-reactive protein (CRP) level about the same as those with normal weight.
By eating foods rich in omega-3 helped the people of Alaska in protecting them from the damaging health consequences of excessive weight. And almost everything Eskimos eat is fish.
Countless studies on Omega 3 acids were made in the past. It was proven that Omega 3 are among the most quality nutritional supplements one can consume.
Some of the positive effects if consuming Omega 3 frequently:
- Prevention of modern diseases associated with excessive weight: cardiovascular disease, diabetes, metabolic syndrome, etc..,
- helps treat depression,
- by affecting the regulation of blood sugar and insulin levels omega 3 helps with weight loss,
- lower risk of developing certain types of cancer (breast, prostate, colon, etc..)
- helps strengthen immune system,
- your skin and hair will shine and become stronger,
- increased brain and memory function, …
Various studies also suggested that regular consumption of omega 3 fat lowers the chance of having a heart attack or die from cardiovascular disease!
Omega 3 can be found in different types of food. The most famous is of course fish. But there are also other very rich sources of this type of fat that can be found in your local supermarket. Below is the list of food that contains the most omega 3 fatty acids.
- Fish like salmon or trout,
- olive oil, canola oil, soybean oil or flaxseed oil,
- nuts such as hanzelnuts and wallnuts.
Human organism needs omega 3 every day. Since your body cannot produce it you need to provide omega 3 fatty acids by eating omega 3 rich foods.
That means that by consuming 1 unit of omega 6 fat you should also consume 1 unit of omega 3 fat.
But that is, sadly, not the case in USA and also not in the EU. In USA an average ratio of omega 3 vs omega 6 consumed is about 1 to 20, whereas in Europe this ratio is only a bit better and is down at 1 to 14.
You can improve this ration either by eating more of omega 3 rich foods or by eating less of omega 6 rich foods. Ideally both.
Foods that consume a lot of omega 3 fatty acids should be on your menu at least 2 times per week.
By following this simple suggestion you will do a lot for your health overall. Try to eat fish 2 times per week and you have done yourself and your body a great favour.
If you don’t like fish than eat eggs more often! Nuts are a great choice too.