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Wednesday, March 1, 2017

Omega 3 Benefits Plus Top 10 Omega 3 Foods List

Omega-3 fats have a variety of health benefits related to their anti-inflammatory properties.
The omega-3 fats come in three main forms: DHA, EPA, and ALA.
ALA is found in certain nuts, seeds, and pastured animal foods like grass-fed beef and dairy where EPA and DHA are found in fatty fish like salmon and mackerel.
Most omega 3 benefits have been found in EPA and DHA so you will want to focus more on consuming those omega 3 foods.
The health benefits of omega-3 fatty acids are immense and they have been proven effective in the treatment and prevention of hundreds of medical conditions.

Omega-3 Benefits

Here are the most common medical conditions that consuming more omega-3 foods have been prescribed for:
  • High cholesterol
  • Depression
  • Anxiety
  • ADHD
  • Cancer
  • Diabetes
  • Inflammation
  • Arthritis
  • Infertility
  • IBD (inflammatory bowel disease)
  • Alzheimer’s disease
  • Macular degeneration
  • Skin issues (eczema and psoriasis)
Omega-3’s have also been shown to support weight loss, healthy pregnancy, athletic recovery and thickening hair and nails.
Omega-3 deficiency is common in industrialized countries because of the excess consumption of omega-6 fats.  The average ratio in america is 20:1 when it should be closer to a 2:1 ratio.  When this ratio becomes imbalanced it will cause systemic inflammation throughout the body leading to chronic disease.
Omega-3 deficiency symptoms can include poor memory, dry skin, heart problems, mood swings, joint pain and autoimmune disease.
The most common people who are omega-3 deficient include those who consume a large amount of processed foods, hydrogenated oils, and those on a vegan or vegetarian diet.
The AI (Adequate Intake) of Omega-3 is 1.6g/day for men and 1.1 g/day for women. There is no Daily Value for omega-3s.

Top 10 Omega 3 Foods List

1) Salmon  - 4 oz: 1.45g
2) Sardines - 4 oz: 1.34 g
3) Mackerel - 4 oz: 1.25g
4) Grass-fed beef - 4 oz: 1.1g
5) Flaxseed - 2 Tbsp: 3.2g
6) Chia Seeds - 2 tbsp: 2.5g
7) Walnuts - ¼ cup: 2.3g
8) Natto - 4 oz: 0.52g
9) Tuna - 4 oz: 0.33g
10) Grass-fed Dairy - 8 oz: .25g

Other high omega 3 foods in the vegan arena include brussels sprouts, cauliflower and seaweed. Try and consume 2-3 servings a day from this omega 3 foods list.
If you can’t consume wild caught fish on a regular basis it is highly recommended that you supplement with an omega 3 fish oil at a dose of 1,000mg 1x daily.

Omega 3 Heart Health

The omega-3 fats found in wild-caught, cold-water fish have been found to help regulate heartbeat, reduce blood pressure, decrease blood clot formation, and reduce overall inflammation, all of which decrease the risk for heart attacks and strokes. Omega-3 rich foods also help reduce triglycerides and LDL cholesterol.

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