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All You Need to Know About Omega-3 Fatty Acids

Do you know the importance of Omega-3 Fatty Acids to our health?

I have been taking fish-oil vitamins for about four years now, since it was recommended to me for various health reasons. However, I have very little knowledge about these nutrients. In an attempt to understand how important the Omega-3 fatty acid is, and why I need this in my daily intake; this is what I found.

Why Do We Need Omega-3?

Our body cannot make these fatty acids, so we must get them through our foods. We need Omega-3 for the formation of healthy cell membranes, which include our brain and nervous system cells. These fatty acids can also regulate blood pressure, immune system, and inflammatory responses.

What Are the Types of Omega-3?

There are three types of Omega-3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Our body uses all three of these types of Omega-3.

What Foods to Eat?

We can get EPA and DHA from fatty fish such as mackerel, lake trout, herring, sardine, albacore tuna, and salmon. If mercury levels found in these fishes are your concern, please go to Encyclopedia for more information.

Foods such as tofu, soybeans, canola, walnuts, and flaxseed provide ALA. After the body digests these foods, it will become ALA, EPA, and DHA.

How Much Do We Need?

According to the American Heart Association, we need to have at least two servings per week. The ideal amount is still unclear for different condition in each person. Follow your doctor’s advice is often recommended to get the right dose of omega-3, since excessive amount can increase the risk of stroke, or excessive bleeding in some people.

If you cannot tolerate the fishy taste or smell, the good news is that you can find DHA added in some products at your grocery store. Look for products that have DHA supplement such as orange juice, and soymilk.

It is preferred that we get omega-3 fatty acids through our foods intake, but if you want over-the-counter fish oil capsules as a supplement, you should discuss it with your physician to get the right amount.

How Important are Omega-3 Fatty Acids?

Omega-3 fatty acids are highly concentrated in the brain, they are crucial for the cognitive function of brain memory, and performance. They also play an essential part in our behavioral function.

The Health Benefits Include:

  • Heart health for those who suffered from coronary heart disease.
  • Help prevent the risk factors in cancer, and arthritis.

What are the Symptoms of Omega-3 Fatty Acids Deficiency?

  • Fatigue
  • Poor memory
  • Dry skin
  • Mood swings
  • Depression
  • Poor circulation

Although more research is needed to make an inconclusive claim for vision and mood, the AHA indicates the importance of fatty acids in cardiac disease.

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  1. This was an informative article, there has been much talk about getting enough of this in our diets.

  2. This is a super article. I take fish oil tablets too, so it’s good to have all this information on one page. Thanks for sharing this.

  3. Very useful information, Icy.

  4. I’ve been taking fish oil supplements for years also. It has made a big difference in joint pain (none now). Thank you for your invaluable research and presentation.

  5. wow! I never knew any of that. This is good information to know.

  6. Thank you Icy, this article has helped me to see how important Omega 3 is to my diet. I was told I should take a supplement but never had the reason explained. The pain of Fibromyalgia is caused by inflammation so it makes sense to take fish oils to help lessen flare ups. So far I have taken them hit and miss but from now on I will be sure to take them and to boost my intake of fatty fish.

    Thanks for the help,
    Darlene

  7. Very useful and informative. I take omega 3 every day and give it to my dog. Our pets need help for their joints as they get older too.

  8. This was a very informative article, Icy. You did a great job.

  9. Terrific article Icy! Tons of great information and all on one page!!

  10. Every time I visit my doctor I take all me medications including vitamins. He always picks up my fish oil capsules, laughs and says. I can tell you were brought up in the south. Fish oil must be peculier to the south but I never knew it untill I started seeing this doctor.

  11. Thanks for helping my brain finally understand the omega 3 thing.
    Thanks for the link I got it!
    KathySpring

  12. Thank you for sharing this. Take care!

  13. ..Hi IC, my doctor recommened
    Omega 3, for reduction of cholestrol,
    never knew about all the things you
    stated. I will be more diligent in
    taking it now. Thanks very much,for
    a great article.

  14. Great article, thanks for sharing.

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