Food is how your body receives the essential nutrients it needs to function at an optimal level. The nutrients from food make new cells and provide energy for your body to grow and repair itself each day. Omega-3 fatty acids are an essential nutrient found in dietary fat that provides health benefits.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats necessary for proper body function; they cannot be made by your body. The only way to receive the appropriate amount of omega-3 fatty acids is to consume them through the food you eat. According to the University of Maryland Medical Center, omega-3 fatty acids play a crucial role in brain function and omega-3 fatty acids may reduce the risk of heart disease.
Best Sources of Omega-3 Fatty Acids
Fish, vegetable oils, nuts, seeds and green leafy vegetables contain omega 3 fatty acids. The Centers for Disease Control and Prevention states that good sources of omega-3 fatty acids in food are healthy oils such as soybean oil and canola oil, as well as in walnuts and flaxseed. Fish sources include salmon, trout, herring, mackerel and other fatty cold water fish. The Harvard School of Public Health states that marine sources of omega-3 fatty acids from fish are particularly important due to their concentrations of omega-3 and therefore should be eaten at least two times per week.
Health Benefits
Omega-3 fatty acids are used by your body in almost all of your cell membranes, but if you include them in your diet, you will receive additional health benefits. According to the University of Maryland Medical Center, omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as heart disease, arthritis and some forms of cancer.
Considerations
Omega-3 fatty acids can be found in supplement form as well as in food form. The American Heart Association concurs with the Harvard School of Public Health and recommends eating fish at least twice a week, but if you choose omega-3 supplements instead, take no more than 3 g per day. Eating fish is part of a heart healthy diet and is a source of healthy fat. If you are on medications, it is important to discuss any supplement with your health care provider.
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