Omega-3 fatty acids should be a part of your diet for so many reasons. These fatty acids. such as alpha-linolenic acid (ALA), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are crucial for your well being. There are many rich sources of these fatty acids, including salmon fish, walnuts, and hemp seed essential oil. We have come up with a list of major omega-3 supplements. But first, you should know the benefits of these fatty acids.
Keep reading to know the health benefits and sources of omega -3 fatty acids.
Benefits
There are numerous health advantages of these fatty acids. Probably, you are already aware of some of them. Read along to know why you should consume omega-3 fatty acids.
It Reduces Inflammation
Inflammation can be a cause of various cardiovascular diseases. As per research, fatty acids such as Omega 3 can help in reducing inflammation. The anti-inflammatory attributes of Omega 3 make this fatty acid all the more important to consume. Inflammation impacts the ability of our body to fight a variety of diseases. However, you can combat these diseases by including omega-3 fatty acids in your daily diet. Moreover, another study proves that long-chain omega-3 fatty acids can potentially reduce the inflammation in Non-Alcoholic Fatty Liver Disease. This disease in the liver is mainly caused due to the accumulation of fat.
It Improves Sleep
Sleep has a major role to play in our overall well-being. Proper sleep keeps both mind and body healthy. While we sleep, our brain triggers the release of hormones that encourage tissue growth for repairing blood vessels. Moreover, it balances out hormones, reduces obesity, strengthens the immune system, and improves insulin reaction. According to experts, higher levels of omega-3 fatty acids lessens the risk of obstructive sleep apnea. Furthermore, consumption of omega 3 fatty acids increases the level of melatonin, which is a sleep-inducing hormone. Also, studies show that omega 3 improves the length and quality of sleep.
It is Great for the Skin
Your cell membranes need to be healthy for your skin to be supple, soft, and wrinkle-free. The consumption of omega-3 fatty acids has a positive impact on our skin. EPA, which is a long chain of omega-3 fatty acids, helps manage the production of skin oil. Simultaneously, omega-3 helps improve balanced hydration and subdue breakouts. Therefore, we can safely say that this fatty acid helps soften rough and dry skin. Also, it has a soothing impact on skin problems like dermatitis and irritation. Besides, did you know that fatty acids can minimize the signs of aging? Yes, omega-3 keeps your skin radiant for a longer time and slows down aging. Thus, when you are looking for essential oils for sensitive skin, choose the one that comes with omega-3 fatty acids, like hemp oil.
It Boosts Heart Health
One of the biggest reasons behind the popularity of omega 3 is because of its ability to reduce the risk of heart disease. Researchers believe that the consumption of omega-3 fatty acids as a part of daily diet reduces the chances of suffering from chronic heart diseases. Also, it helps to decrease triglycerides levels which is a type of fat responsible for strokes and heart attacks. Besides, omega-3 also helps increase the amounts of good cholesterol levels (HDL) in the body. Thus, it prevents the plaque from building up in the arteries and causing blood clots.
It Improves Bone Health
Bone-related health problems like osteoporosis are quite common, especially among older adults. Osteoporosis causes the bone to become weak and thus, increases the chances and frequency of suffering from fractures. However, many scientific studies show that the consumption of essential fatty acids facilitates your body to absorb large quantities of calcium from the gut. Thus, omega-3 fatty acids improve bone collagen synthesis and strengthen your bones. Also, omega-3 fatty acids help people who are suffering from arthritis to deal with the disease effectively by reducing inflammation. Moreover, these fatty acids also increase the grip strength of patients with arthritis while relieving joint pain.
Sources
Now that you are well aware of the benefits of omega-3 fatty acids, here are some of its rich sources. Consuming these edible items enriches you with sufficient amounts of omega-3 fatty acids to keep you healthy.
Canola Oil
A tablespoon of canola oil can provide you with 1,300 mg of fatty acid. Thus, this vegetable oil is an ideal ingredient for cooking your food. You can use this oil for baking, cooking, or stir-frying food without worrying about the oil losing its nutrient value.
Hemp Oil
Hemp oil contains the perfect balance of omega-6 and omega-3 fatty oils in the ratio of 3:1. Moreover, the high content of polyunsaturated fatty acids in hemp seed essential oil makes its consumption healthy.
Chia & Flax Seeds
A single serving of flaxseeds provides 2338 mg of omega-3 fatty acids. It consists of alpha-linolenic acid (ALA). In addition, a single serving of chia seeds can get you 4915 mg of omega-3 fatty acids.
Salmon & Mackerel
Another source is Salmon fish which provides 1.1 to 1.9 g of omega-3 fatty acids. Mackerel is yet another delicious source of omega-3 fatty acids. Moreover, it also fulfills your body’s daily nutritional selenium requirement.
Walnuts
A single serving of 28 grams of walnuts can provide 2542 mg of omega-3 fatty acids. It also provides other nutrients like vitamin E, copper, manganese, and other plant compounds. Also, the skin of walnuts contains phenol antioxidants.
Soybean & Kidney Beans
Soybeans also contain high amounts of omega-3, and they are also rich in omega-6 fatty acids. Moreover, kidney beans consist of about 0.1 g of Alpha-linolenic acid in half a cup.
Conclusion
Hopefully, now you know the advantage of consuming omega-3 fatty acids and their rich sources. Make sure to include these sources in your regular diet to fulfill your nutritional requirements. Apart from the ones mentioned here, other foods also provide adequate amounts of these fatty acids. For example, you can eat spinach, grass-fed meat, dairy products, Brussel sprouts, and hemp seeds.
