The benefits of omega 3 and the best foods you include in your diet for a healthier and longer life

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It is well known that omega-3 fatty acids have many health benefits, from relieving joint pain and sharpening brain power to protecting our vision. A study published in June 2021, however, has gone so far that a diet low in omega-3 can have worse effects on the body than smoking.

A study conducted at the University of Guelph in Canada found that smoking can shorten life expectancy by up to four years, low levels of omega-3 fatty acids in a person’s diet it can reduce it by up to five.

Omega-3 oils, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital components of the skin, eyes and brain and play a key role during pregnancy and in the early stages of a child’s brain development. DHA makes up more than 90 percent of the omega-3 fatty acids in the brain alone and 25 percent of the total fat content. It is recommended that adults consume 250-500 mg of DHA per day (equivalent to about one meal of oily fish per week).

Since the body cannot produce these fatty acids in sufficient quantities, we need to ingest them through diet. Both DHA and EPA can be found in fatty fish and seafood, especially salmon, mackerel, sardines and shellfish. For fish lovers, cod liver oil is also a fantastic source of DHA and EPA, with a tablespoon containing as much as 1 g of DHA.

Increasing your omega-3 intake becomes harder if you follow a hello and a meat-free diet. Although DHA is naturally found in some algae, most plant omega-3s are in the form of alpha-linolenic acid (ALA). This requires the body to convert it to EPA and DHA, which is an inefficient process that successfully converts very little ALA – the rest is stored for energy like other fats. Eggs enriched with omega-3s are a good alternative, but vegans are advised to take a supplement to avoid deficiency.

Do you think you might need an omega-3 boost? Find these omega-3 rich foods and follow our ideas below to use them.

Top 10 foods rich in omega 3

  • Salmon
  • tuna
  • Mackerel
  • Next
  • sardines
  • Lupinar
  • Sardoni
  • Omega-3 enriched eggs
  • flaxseed (ALA)
  • walnuts (ALA)

The best recipes for omega 3 …

Diane Henry’s perfectly balanced dish doesn’t require cooking, so it’s perfect for warmer weather. See the recipe here.

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