You probably heard about the benefits of omega3 fatty acid to your body. But, did you include the omega3 food in your diet plan? If not, the summer is the time to make some changes to your diet. And the best way to start is by adding omega3 food to your table.
Where can omega3 be found
The natural source of omega3 is marine oils, which are contained in marine algae, phytoplanktons, and fish. Fish oil is commonly used as the basis for dietary supplementation, which can be found on the market. Many people are using both natural sources of omega3 and dietary supplements, because eating fish alone cannot produce enough omega3 fatty acid to the body.
The additional source of omega3 is plant food like nuts and seeds, as well as high-quality cuts of beef. For more information on the benefits of omega3, click on this link.
Since the human body cannot synthesize the long-chain omega3 fatty acid by itself, using fish oil supplements in a diet is the way to obtain long-chain omega3 fatty acid through the shorter-chain omega3 fatty acid.
Which omega3 food should you eat
Cold water oily fish like salmon, cod, mackerel, menhaden, herring, sardines, halibut, pollock, and anchovies are the richest source of omega3. The oils from these fish have a high-quality omega3 profile, which is seven times as much as omega-6. On the other hand, tuna and algae also contain omega3, but in a lesser quantity than salmon or sardines.
Since many kinds of seafood are rich with omega3, dietitians recommend using them at least three times per week. The daily take of omega3 fatty acid is essential for normal metabolism rate.
Besides the seafood, omega3 can be found in other food, such as chia seeds, black raspberry, butternuts, Persian walnuts, or hazelnuts. This food can be used as a snack or breakfast 3-4 times per week.
By using this omega3 food, you’ll improve your overall health condition. People in Japan, for example, are consuming sea vegetables and fish as a regular part of their diet, known as Okinawa diet. The omega3 food is believed to be a reason why Japanese are living longer and healthier life than most populations.
The side effects of consuming omega3
Although omega3 food plays a crucial role in everyday diet, a lot of controversies was raised around the usage of dietary supplements over wild-caught fish. The general recommendation is to combine the supplements with seafood, to get the maximum take of omega3. An average intake of omega3 fatty acid is disturbingly low, especially in comparison to the omega-6 fatty acid. The recommended ratio is 2:1 for omega-6 acid, but the average American is following 20:1 ratio. The main side-effect of using omega-6 in high dosage is inflammation, sometimes severe.
On the other side, the water, air and soil pollution also affects the quality of omega3 in the sea and plant food. The seafood, for example, can contain the traced of mercury or other heavy metals.