Omega-3 healthy fats!

Omega-3 fatty acids are a type of polyunsaturated fat that are essential for good health. Unlike other types of fats, the body can't produce omega-3s on its own, so they must be obtained through food or supplements. These healthy fats are found in a variety of foods, and research suggests that consuming them can have numerous benefits for overall health.

Despite being a well-known compound, many people do not consume enough omega-3 fatty acids in their diets. In fact, studies suggest that only a small percentage of people meet the recommended daily intake of omega-3s.

One study found that less than 10% of Americans consume the recommended daily amount and another found that almost 80% of people worldwide have low levels of omega-3s in their blood.

There are a few reasons for this.

• People simply don't consume enough fish or other omega-3-rich foods.

• People consume diets that are high in omega-6 fatty acids, which can interfere with the body's ability to use omega-3s effectively.

• People may have difficulty converting plant-based sources of omega-3s, such as flaxseed, into the more usable form of omega-3s.

Getting enough omega-3s is essential for overall health and wellbeing. If you are concerned that you may not be getting enough omega-3s in your diet, consider talking to your healthcare provider about supplementation or adjusting your diet to include more omega-3-rich foods.

"The balance of evidence favors recommending fish and omega-3 fatty acid consumption for the prevention of CVD (cardiovascular disease) and the prevention or treatment of depression and cognitive impairment."

- American Journal of Clinical Nutrition (Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits.

Some well-known benefits of consuming omega-3s include:

1. Good for heart health:

Helps to lower triglycerides, reduce blood pressure, and prevent the formation of blood clots, all of which can contribute to better heart health.

2. May help to reduce inflammation:

Chronic inflammation can contribute to a range of health issues, including heart disease, cancer, and arthritis. Omega-3s may help to reduce inflammation in the body, potentially lowering the risk of these conditions.

3. Brain health:

Important for brain health and may help to improve mood, memory, and overall cognitive function.

4. May improve eye health:

Consuming omega-3s may help to protect against age-related macular degeneration, a leading cause of vision loss in older adults.

5. May benefit skin health:

Help to reduce inflammation in the skin and protect against sun damage, potentially improving the overall appearance of skin.

So where can you find omega-3s? Here are some of the best sources:

• Fatty fish: Salmon, tuna, mackerel, and sardines are all excellent sources

• Nuts and seeds: Walnuts, chia seeds, and flaxseeds are all high in omega-3s

• Fortified foods: Milk and cereal may be fortified with omega-3s

• Supplements: Fish oil capsules or other omega-3 supplements

While omega-3s have many benefits, consuming too much could have negative consequences. Potential side-effects of too high doses of omega-3 include:

1. Increased risk of bleeding due to a blood-thinning effect

2. Gastrointestinal issues such as diarrhea and nausea

3. Could interfere with blood-thinning and other medications.

In summary, incorporating omega-3s into your diet can have numerous health benefits, but it's important to do so in moderation and talk to a doctor before starting any new supplements. By eating a variety of foods rich in omega-3s and potentially taking supplements as needed, you can help to support good heart, brain, and overall health.