Omega 3: The one supplement everyone should be taking. Here is everything you need to know about its benefits, where you can find it, and how to take it
You have probably heard of omega 3 fish oils and the benefits it is said to offer to your health. However, beyond the name, many people don’t truly understand what it is or the potential it offers.
What is omega 3? It is a fatty acid. There are actually three main omega 3 fatty acids:
- Alpha-linolenic acid (ALA)
- Docosahexaenoic (DHA)
- Eicosapentaenoic (EPA)
ALA is predominately located in plant oils while DHA and EPA are commonly found in seafood. It’s these two that you generally need to supplement.
Omega 3 fatty acids are part of the membrane that surrounds every cell in your body. DHA is particularly important to your eye and brain membranes, although they are important to many other processes in your body.
Not getting enough omega 3 causes an itchy rash and your skin is likely to be rough.
Benefits of Omega 3
It is worth being aware of the omega 3 benefits offered as this will help you to realize this should be an essential part of your diet.
What is omega 3 good for?
- Membrane Health: healthy membranes around critical organs help them to function properly and assist in your overall health.
- Cardiovascular health: studies show that taking omega 3’s daily lowers the chances of cardiovascular disease and sudden death. It’s believed this is linked with the ability of omega 3 to lower your blood pressure and slow the growth of plaque inside your blood vessel.
- Chronic Disease: because omega 3 is so important to the membranes and cells in your body, having an adequate supply is believed to contribute to better health and a decreased likelihood of chronic disease. This includes the development of Alzheimer’s and specific cancers.
Why proper supplementation is essential
If you are wondering how much omega 3 per day then it is worth noting scientists have only established recommended amounts for ALA. The good news is that there are very few side effects of taking too much omega 3 and they are all mild.
That means an Omega 3 supplement is a good idea. But you need to choose a high-quality product that focuses on DHA & EPA. This will ensure you are only consuming Omega 3 fatty acids and not a host of other components that may not be beneficial to your health.
It is also advisable to chat to an expert as you’ll find omega 3 fatty acids present in fish oil, krill oil, cod liver oil, and even an omega 3 vegan option - algal oil.
Foods that contain Omega 3
There are a variety of food that you need to be aware of and should start adding to your diet. Of course, it’s a good idea to bolster these foods with an omega 3 supplement.
- Flax seed
- Chia seed
- Fish oils (for example salmon, tuna, and herring)
- Walnuts
- Shellfish
- Firm tofu
- Canola oil
- Beans
- Brussel sprouts
- Avocados
To better prepare and make these foods tastier, discover the family of Hoover microwaves and find the one that best suits your needs!
Preparing food to preserve nutrition
The key to preserving nutrients in food is to keep it fresh. Ideally, this means eating the food the day you buy it. Of course, this isn’t always possible. However, it is useful to know that freezing items maintains their freshness. You then need to know how to cook frozen salmon in a microwave oven, this gives you the omega 3 you need and allows you to prepare a delicious meal quickly.
Final thoughts on Omega 3
Omega 3 offers a variety of health benefits and potentially more benefits than we currently know about, research is ongoing. Even better, you need to absorb a lot of omega 3 to experience the mild side effects, more than most people get from food and a supplement.
In short, this is a safe addition to your diet. But, as always, consult your doctor before you start taking it.
