A subset of polyunsaturated fats are omega-3 fatty acids. These lipids are necessary for several crucial processes, including the synthesis of brain cells. Your heart and brain are both protected from stroke by omega-3 fatty acids. If you already have heart problems, they also aid in improving your cardiovascular health.
Omega-3 fatty acids are not produced by the body on its own. You must consume them through your diet. The finest sources of omega-3s are specific types of fish. They are also present in several plant-based meals.
A healthy diet should contain 5% to 10% of its calories from omega-3 fatty acids.
The Heart and Omega-3s:
Omega-3 fatty acids provide numerous benefits for your heart and blood vessels.
• They lower triglycerides, a form of blood fat.
• They lessen the chance of getting an erratic heartbeat (arrhythmias).
• They prevent the formation of plaque, a material made of calcium, cholesterol, and fat that hardens and obstructs your arteries.
• Your blood pressure is slightly lowered thanks to them.
Moreover, cancer, depression, inflammation, and ADHD may benefit from these beneficial fats. All of the potential advantages of omega-3 fatty acids are still being researched by health professionals.
Omega-3 fatty acids are normally found in the highest concentrations in flaxseed and canola oils, whereas omega-6 levels are typically lowest in sesame, avocado, and olive oils. Keep using these oils if you wish to improve your omega-3 to omega-6 ratio.
Can I take omega-3 fatty acids every day?
When administered orally: At doses of 3 grams or less per day, fish oil is probably safe for the majority of people. The risk of bleeding may increase if you take more than 3 grams each day. Heartburn, loose stools, and nosebleeds are a few adverse effects of fish oil. These problems can be lessened by taking fish oil supplements with meals or by freezing them.
The American Heart Association generally advises individuals without a history of heart disease to consume two servings of fish a week (6 ounces to 8 ounces total). You may benefit from ingesting even more omega-3 fatty acids if you have heart disease or excessive triglyceride levels.
How much omega-3 is needed daily?
|
Age |
Male |
Female |
|
9–13 years** |
1.2 g |
1.0 g |
|
14–18 years** |
1.6 g |
1.1 g |
|
19-50 years** |
1.6 g |
1.1 g |
|
51+ years** |
1.6 g |
1.1 g |
