Omega-3 fatty acids are one of the most famous kind of fat.In the post I did about fat I did a brief mention about them.They are considered essential for everyone for many reasons but the truth is that most people don't know why.To be honest most people don't know anything about them.The result is that they are being missed from their diet which has a lot of nasty consequences both long and short term.So here you are going to find their benefits , along with links to the research to back it up , plus the best sources of them.
But before I do that let's make something clear.As the name implies omega-3 acids consist of two kinds of acids: Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA).Higher DHA is said to help with more brain inflammation and EPA to help with more body inflammation. Something to have in mind for later.
To the point:
They have positive influence on cardiovascular health.See here.The conclusion of the review from the link: Dietary supplementation with omega-3 fatty acids should be considered in the secondary prevention of cardiovascular events.
They may be beneficial in patients affected by diseases characterized by active inflammation.From here.
They affect many things tied to brain function.You can see here and here.
They even help on developing muscle as shown by this trial and the prevention of insulin resistance
From the data we get the above statement about EPA and DHA.They are both contained in omega-3 but depending on what you need them for you should a pick a source in favor of one or the other.
The natural sources of them are mostly fish.The best sources though are flax seeds and walnuts.Salmon and sardines are a very good sources though.The most efficient way though is getting an omega 3 supplement.There are a lot of them around covering every need.The most hyped one is the krill oil which in my opinion has effects which aren't justifying the price difference from the other ones.
I conclude with the dietary recommendations from various countries.You can see them here.I try to get at least 500 EPA 250 DHA daily.
But before I do that let's make something clear.As the name implies omega-3 acids consist of two kinds of acids: Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA).Higher DHA is said to help with more brain inflammation and EPA to help with more body inflammation. Something to have in mind for later.
To the point:
They have positive influence on cardiovascular health.See here.The conclusion of the review from the link: Dietary supplementation with omega-3 fatty acids should be considered in the secondary prevention of cardiovascular events.
They may be beneficial in patients affected by diseases characterized by active inflammation.From here.
They affect many things tied to brain function.You can see here and here.
They even help on developing muscle as shown by this trial and the prevention of insulin resistance
From the data we get the above statement about EPA and DHA.They are both contained in omega-3 but depending on what you need them for you should a pick a source in favor of one or the other.
The natural sources of them are mostly fish.The best sources though are flax seeds and walnuts.Salmon and sardines are a very good sources though.The most efficient way though is getting an omega 3 supplement.There are a lot of them around covering every need.The most hyped one is the krill oil which in my opinion has effects which aren't justifying the price difference from the other ones.
I conclude with the dietary recommendations from various countries.You can see them here.I try to get at least 500 EPA 250 DHA daily.
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