Eating fish may help your heart remain healthy. In fact, the fish oil that is found in marine fish has shown multiple health benefits with most of them related to heart health and a decreased risk for heart disease, according to experts at the Harvard School of Public Health. Omega-3 fatty acids found in fish oil and some plants also provide benefits to the body because they are essential fats for the body. The HSPH states that it is important to eat fish two times per week because of the benefits of omega-3s provide.
Benefits
Omega-3 fatty acids are essential to proper body function and therefore provide health benefits related to cell function, state experts at the Harvard School of Public Health. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, depression and poor circulation, the University of Maryland Medical Center explains. Adults should take 1 to 3 grams of omega-3 oils per day, the UMMC states, under the supervision of a health care provider to avoid being deficient.
Additional benefits include reduced inflammation and a lower risk of chronic diseases like heart disease, cancer and arthritis according to the UMMC.
Types
There are three types of omega-3 fatty acids. EPA and DHA, also known as eicosapentaenoic acid and docosahexaenoic acid, respectively, are commonly found in fish; and ALA, also known as alpha-linolenic acid is commonly found in plants, nuts and oils, according to the UMMC.
Sources
Omega-3 fatty acids are natural nutrients that the body must get through diet because the body does not produce them on its own. ALA is found in vegetable oils, nuts, flax seeds and flaxseed oil, leafy vegetables and some animal fat, according to Harvard School of Public Health. EPA and DHA are found in cold water fish like salmon, tuna, halibut, mackerel, algae and krill.
Considerations
The UMMC states that omega-3 fatty acids can also be taken in supplement form. However, because the side effects and interactions with medications could occur, you should discuss any dietary supplements with a knowledgeable health care provider.
Expert Insight
There is no doubt that omega-3 fatty oils provide health benefits. In fact benefits have been shown in conditions like diabetes, cholesterol, cancer and depression, according to the UMMC. However further research is needed to show exactly what benefits omega-3 fatty acids have on other conditions and exactly how they create these benefits. It is important to include fish and nuts in your diet to ensure that you get the benefits of omega-3 fats. If you do not have access to fish, a supplement can provide the omega-3 nutrition.
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