Omega 3 is one of the healthiest components of in the fish oil category. You can find many references regarding Omega 3 benefits. Above all this, what does this healthy ingredient contain?
We will try to briefly explain to you what Omega 3 consists of and what makes fish oil a vital component of our health.
What is Omega 3 made of?
Some types of fish that you want to consume are abundant in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – these types of fish are the most advertised when it comes to benefits for the heart and other organs. Also, if you want to consume Omega 3 from other sources than animals (e.g. fish), you can try the vegetable sources that contain ALA (alpha-linoleic acid).
Benefits and studies
In 2008, The American Journal of Clinical Nutrition published 3 studies regarding EPA and DHA Omega 3 fatty acids. These studies showed that small concentrations of Omega 3 in the human body can increase the risk of death caused by multiple affections in the long term. Furthermore, high consumption of this fatty acid keeps the brain young and increases its cognitive capacity.
- Depression – some studies proved that people from countries where fish meat is consumed on a daily basis are less predisposed to depression. Consider a higher consumption of Omega 3 when you’re feeling down.
- Healthy development of children – DHA has been proven to have a major contribution to the neurological and visual development of children.
- ADHD – studies showed that Omega 3 helps attenuate the symptoms of this affection and improves your general condition by accelerating thinking, increasing memory capacity and also improves focus.
- Alzheimer’s disease and dementia – some researchers suggests that this fatty acid plays an important role in fighting memory loss due to aging. However, this fact is not fully proved, it is still being researched.
If Omega 3 or fish oil supplements don’t seem very appealing to you, here’s a list of foods that can provide you with an optimal dose of this fatty acid: anchovies, bluefish, herring, mackerel, salmon, sardines, sturgeon lake trout, tuna. Also, some reliable ALA sources are: walnuts, flaxseed and flaxseed oil, canola oil and soybean oil.