Omega-3 is an unsaturated fatty acid. It is needed to maintain normal growth and development. There are benefits to omega-3. Research has shown that it reduces chronic diseases such as cancer, heart disease and arthritis. Omega-3 is found naturally in cold-water fish, such as salmon, tuna and halibut. Two servings of fish should be eaten twice a week, according to the American Heart Association.
Requirements for Men and Women
Men ages 19 to 70 years of age should have 1.6g of omega-3 every day. Women should have 1.1g a day for the same age group. The needs are greater in men because they have more body mass and more muscle mass. Pregnant women should have 1.4g because they are providing nutrients to their unborn child. The Mediterranean diet is an example of a diet that focuses on proper intake of omega-3.
Omega-3 Fish Requirements
A variety of oily, cold-water fish have omega-3. Unlike beef, fish offers an unsaturated fat source. Salmon contains the highest amount of omega-3. A 3 oz. serving of cooked salmon contains 1.1g to 1.9g. Flounder and pollock have approximately the same, between .45g to .48g. Shellfish such as crabs have up to .4g. These fish options do not contain mercury concentrations that are detectable.
Fish Oil Supplements
Fish oil supplements can be bought at any pharmacy or prescribed by your health-care provider. Fish oil is extracted from the oily fish like salmon and tuna. One, over-the-counter fish oil supplement contains about .85g of omega-3. Lovaza is a fish oil that needs a prescription. One Lovaza capsule contains .842g of omega-3. It is up to the provider to determine how much should be taken with either option. Any supplement taken over the counter should be discussed with your provider first.
Member Comments