Ever wonder why fish is called “brain food”? Or, for that matter, why health experts always urge us to eat more salmon and walnuts? Well, the answer lies in a family of nutrients known as omega 3 fatty acids. Such little giants, and yet most of us don’t get enough of them. Let’s embark on the world of omega 3 fatty acids, omega 3 foods, omega 3 supplements and see for ourselves exactly why they’re so important for our well-being.
Speaking of Omega-3s actually refers to the three major types that are to be mentioned here: ALA or Alpha-linolenic acid: The plant-based cousin of the family is ALA. These come from a variety of omega 3 foods like flaxseeds, chia seeds, and walnuts. EPA: EPA can be called the peacekeeper inside your body. It reduces the inflammation in your body and usually is found in fatty fish and in algae.
DHA – Docosahexaenoic acid: DHA may be termed as the brain best friend as it plays a very vital role in the activity of the cerebrum and in the health of the eyes. As similar in the profile of the EPA, this natural nutrient is more widespread in Fatty Fish and Algae.
The human body usually converts ALA into both of these nutrients. However, it does not happen efficiently in the human body. This is exactly a reason that it would be worth deriving them directly from food and/or dietary supplements.
Now, let’s talk about why Omega-3s are such superstars in the world of nutrition. The omega 3 benefits are myriad and quite impressive :
Omega-3s put a force field around your heart.
They can:
According to research published in the Journal of the American Heart Association, regular fish consumers showed a 15% reduced risk for heart disease compared with those who infrequently ate fish.
Remember how we designated it as “brain food”? Well, there is real scientific merit to that. Omega-3s, namely DHA:
One article in Neurology found that individuals with higher Omega-3 levels had bigger brains later in life, a difference researchers believe may translate into preserving 1-2 years of brain health.
It would mean having a small fire brewing inside that can really provoke so many health problems. Omega-3s tend to behave just like natural firemen, lowering overall inflammation within the body-a useful thing in diseases like rheumatoid arthritis, asthma, and inflammatory bowel disease. One such meta-analysis was in JAMA Internal Medicine, where supplementation of Omega-3 had drastically reduced the joint pain amongst patients who were suffering from rheumatoid arthritis.
Now that we understand just how fab the Omega-3s are, from where do we get more of them and include it in our diet?
Fatty Fish: Salmon, mackerel, sardines, and tuna are good sources of EPA and DHA.
Nuts and seeds: These will be huge supplies of ALA, such as walnut, flaxseed, and chia seed.
Plant Oils: Flaxseed oil, canola oil, and soybean oil are sources of ALA.
Fortified Foods: Some eggs, yogurt, and milk contain added Omega-3s.
Algae: Provides a good source of EPA and DHA for vegetarians and vegans.
Here are some omega 3 foods you can try to add to your meal: Sprinkle ground flaxseeds in your oatmeal in the morning snack on a few walnuts. Try to eat 2-3 servings of fatty fish every week, use canola oil to cook.
Of course, it is always better when nutrients are being digested through whole omega 3 foods . Sometimes this does not happen, though, and for those times we have the option of omega 3 supplements:
It is always worth looking in the direction of a person’s healthcare provider before commencing any supplement regime, wherein a provider can determine if omega-3 supplements are right for them and recommend an appropriate dosage.
To put this in perspective, though omega-3 supplements may be helpful in maintaining a diet, they are certainly not a means to replace healthy food. According to the American Heart Association, food is the first choice to derive Omega-3s from.
Omega 3 fatty acids are one of those nutrients that make them really stand out and play pivotal roles in our heart, brain, and fighting inflammation-their benefits just go a long way. By integrating omega 3 foods into our diet-from the main course of salmon to snacking on walnuts or sprinkling some flaxseed on a salad-we take a big step toward better health.
Remember, small changes make a big difference. Why not start today? Your body will thank you- basically, your heart and brain.
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