Omega 3: Why to Eat, What to Eat

Omega 3 foods are all the rage these days. Many people even regularly buy omega 3 capsules from the store. Because it is good for health. Why do you need to eat this Omega 3?

Omega 3 is actually an unsaturated fat. As we know, saturated fat is bad for the heart. Foods containing oil and fat are therefore acceptable. But eating foods rich in unsaturated fats is not a hindrance, it increases the amount of healthy fats in the blood and actually benefits.

Several types of omega-3 fats exist in nature. Alpha linoleic acid is found in certain vegetable foods or oils. Eicosapentaenoic acid and docosahexaenoic acid are found in seafood.
Let’s find out which foods are naturally high in Omega 3 fats.

Vegetable oils contain omega 3 fats. The best in this regard are linseed oil and canola oil.
But soybean oil also has some.

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However, it should be used in moderation. Marine fish oil is an excellent source of Omega3. Its content is high in fish oil such as hilsa, rupachanda, etc. among domestic fish.

Various types of nuts are high in Omega 3. Nuts such as walnuts, pistachios have the highest amount of them. A handful of almonds a day will provide omega-3s.
Fish eggs contain good amounts of Omega 3 beneficial fats along with harmful fats. 1 teaspoon of fish eggs contains about 342 mg of omega-3.
Some plant foods also contain omega 3.

Omega-3s Can Fight Depression and Anxiety

Omega-3 supplements may help prevent and
treat depression and anxiety. EPA seems to be the most effective at fighting
depression.

Omega-3s Can Improve Eye Health

An omega-3 fatty acid called DHA is a major
structural component of your eyes’ retinas. It may help prevent macular
degeneration, which can cause vision impairment and blindness.

Omega-3s Can Promote Brain Health During Pregnancy and Early Life

Getting enough omega-3s during pregnancy and
early life is crucial for your child’s development. Supplement is link to
higher intelligence and a lower risk of several diseases.

Omega-3s Can Improve Mental Disorders

People with mental disorders often have low
blood levels of omega-3 fats. Improving omega-3 status seems to improve
symptoms.

Omega-3s Can Reduce Asthma in Children

Omega-3 intake has been associated with a lower
risk of asthma in both children and young adults.

Omega-3s Can Reduce Fat in Your Liver

Omega-3 fatty acids reduce liver fat in people
with non-alcoholic fatty liver disease.

The Bottom Line

However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement.                                                   For people deficient in omega-3, this is a cheap and highly effective way to improve health.

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