Certain nutrients must be in your diet. Omega-3 fatty acids are essential dietary fats that your body is not able to make on its own, but it requires them for proper cell membrane function. One way to ensure that you get this important nutrient is to consume an omega-3 supplement with the foods that you eat.
Importance of Omega-3 Fatty Acids
Every cell in your body has a cell membrane that protects it and allows it to interact with hormones, molecules and other chemicals in your body. Omega-3 fatty acids contribute to the integrity of these cell membranes and affect the function of the cell receptors. Omega-3 fatty acids are also used in the production of hormones and are heavily concentrated in your brain. According to the University of Maryland Medical Center, omega-3 fatty acids are used in memory, cognitive function and behavior. An omega-3 fatty acid deficiency can include symptoms of fatigue, poor memory, dry skin, heart problems, mood swings, depression and poor circulation.
How to Take Your Omega-3s
Omega-3 supplements can be taken with or without food to help you meet your nutritional goals. However, it is important that you follow the instructions on the label to ensure that you take them properly. This can reduce the chance of developing an upset stomach, diarrhea or belching, which is common with omega-3 supplements. Some supplements need to be taken with water or with food to ensure proper absorption.
Health Benefits
Omega-3 fatty acids may provide additional health benefits if you include them in your diet. Some examples of these possible benefits include a lower risk of chronic diseases such as heart disease, cancer and arthritis according to the University of Maryland Medical Center. Omega-3 fatty acids have also been shown to reduce inflammation in your body, which may help in chronic pain situations. Because these fatty acids are natural, the side effects are usually mild. However, you should always discuss any supplement that you consider taking with your doctor if you are on medications or if you have any allergies to fish.
Considerations
You can consume omega-3 fatty acids with your meals through supplementation or through natural sources. Omega-3 fatty acids are naturally found in marine fish such as salmon, tuna and halibut. They are also found in some vegetable oils, walnuts, flax seeds, flax seed oil and leafy vegetables. Fish oil capsules contain omega-3 fatty acids and can be an addition to your meals if you do not eat these types of foods regularly.
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