Omega-3 fatty acids are polyunsaturated fatty acids, and they are essential for various bodily functions. However, your body cannot make them, so you need to get these nutrients through outside sources. This can include eating fish and nuts, and you can also get omega-3s through vitamin supplements. Speak with your doctor before adding any omega-3s to your diet, and ask her about the supplements that are best for you.
Omega-3 Fatty Acids
People take omega-3 supplements for a variety of reasons. First, these essential fatty acids are necessary for brain development, digestion, fertility, blood clotting and other bodily functions. They may also improve high cholesterol and cut your risk for developing cardiovascular disease, as well as help with some aspects of rheumatoid arthritis. Most adults can safely consume omega-3 supplements in low-to-moderate amounts, and a doctor can help you determine the right dosing for you. Also let her know about any other medications you are on or conditions you have, since omega-3s may interact with these.
Fish Oil
One omega-3 supplement is fish oil, and it can be consumed either as an oil or in a capsule. It contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two types of omega-3s. One fish oil capsule typically contains 0.18 g of EPA and 0.12 g of DHA. People commonly take fish oil to improve their heart health and cholesterol levels, and the American Heart Association recommends consuming between 1 and 4 g of EPA and DHA daily. However, people who are allergic to fish should avoid the oil.
Flaxseed Oil
Flaxseed oil contains another type of omega-3 fatty acids known as alpha-linolenic acid (ALA), which your body converts into EPA and DHA upon digestion. ALA and the other chemicals found in flaxseed oil may decrease the inflammation in your body. Unlike fish oil, flaxseed oil will not likely lower your high cholesterol, but it may lower blood pressure and help improve the health of those with heart disease. Flaxseed oil is available in essential oil form, and it should be kept in a frosted bottle and not exposed to heat, light or air to avoid a chemical breakdown.
Walnut Oil
Walnut oil contains ALA, and it has the highest amounts of omega-3s of all nut oils. Both the ALA and vitamin E found in this oil can improve your heart health by regulating your heart rhythms and preventing the buildup of plaque in your arteries. You can find this supplement in an essential oil form and use it for cooking. However, consume walnut oil in moderation, since it also contains high amounts of fat and calories.
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