Recently, Omega 3 fatty acids have come to light as an important and very beneficial health supplement and a crucial part to any diet. There is a laundry list of conditions and ailments that omega 3s are purported to help with, and many that it can help prevent all together. In addition to supplements, there are several food sources where one can get omega 3s. Knowing about how to get omega 3 into your diet and how much to consume can help you live a healthier lifestyle.
Benefits of Omega 3
Omega 3 fatty acids (eicosapentaenoic acid or EPA, and docosahexaenoic acid or DHA) are believed by experts to have a wide range of benefits, and be helpful in treating several different problems, ranging from diabetes to skin conditions to depression. Omega 3 fatty acids are also thought to aid in weight loss as they help regulate cholesterol and insulin levels. In general, omega 3s are necessary for healthy heart and brain function.
How Much to Take
Supplements that contain EPA and DHA vary in the amount that is in each pill or oz of fish/flaxseed oil. Daily dosage on these supplements is usually contains arounfd 600-900 mg of EPA and DHA per day (usually 2-3 capsules per day). If you are treating a certain condition, work with your health care provider to establish a daily dosing routine. Omega 3s are not dangerous at high levels, though side effects may include upset stomach and gas.
Foods with Omega 3s
Another way to get omega 3 is through your diet. It is recommended by the American Heart Association that you eat fish twice a week to get a sufficient intake of Omega 3. Fatty fishes such as herring, sardines, mackerel, lake trout, tuna and salmon all contain high levels of omega 3. Other sources include flaxseeds, rapeseed oil, soybeans, pumpkin seeds, purslane, perilla seed oil, walnuts and even krill and algae.