How Much Omega-3 Is Right for You and What Are the Best Sources?

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Omega-3 is important for decreasing the risk of a heart disease. The best way of obtaining the omega-3 is by consuming foods that are filled with it. This way, you will naturally boost your health and improve your metabolism.

Besides, many foods contain Omega-3, from fish, to even eggs and peanut butter. However, you should know that there are different types of omega-3s, such as EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).

Since your body can turn ALA into EPA and DHA, many dietitians recommend getting EPA and DHA.

How Much Omega-3 Should You Consume

There is no specific answer to this question.

After all, it all depends on the person and their age, health, and body size. Even though there is no recommended dosage you should stick to, some health organizations recommend that you consume about 250-500 milligrams of DHA and EPA if you are a healthy adult.

But, this doesn’t refer to ALA, because you will need to consume more of it to get the necessary benefits.

However, if you are pregnant then you will probably need to consume more omega-3 fats. According to the Dietitians of Canada and the American Diabetes Association, pregnant women should consume at least 500 mg of omega-3s daily.

The Best Food Sources of Omega-3

Here are the best foods that contain the most omega-3 fats.

1. Cod Liver Oil

Even though cod liver oil is more of a supplement than a food, it can still provide an excellent amount of omega-3 fats. Moreover, it is full of vitamin A and D. In addition, only a tablespoon of cod liver oil can satisfy the need for three most important nutrients.

But, have in mind that you shouldn’t take more than a tablespoon since a huge amount of vitamin A can harm your body.

2. Oysters

Oysters are filled with nutrients beneficial for the body. Plus, they contain more zinc compared to any other food in the world. Besides, a single gram portion of oysters can have a 600% of the RDI for zinc and a lot of vitamin B12.

Even if people consume oysters as an appetizer, they can still be a potent healthy snack or a complete meal. After all, they are a delicacy in various countries.

3. Mackerel

This fatty fish is popular in the form of fillets for breakfast. It contains a huge amount of nutrients along with vitamin B12. Plus, it is tasty and very easy to prepare. So, make sure to consume more of it, if you want to increase the amount of omega-3s in your body.

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4. Sardines

Even though this fish is very small, it contains a hefty amount of omega-3s, nutrients, vitamin B12, vitamin D, and selenium. So, the next time you are wondering what you should eat as a snack, try consuming more sardines.

5. Salmon

This is one of the most popular food on the planet because it contains a huge amount of nutrients, proteins, magnesium, vitamin B, and selenium. According to some studies, it can even help people with depression, disease, and dementia.

Juices and Dairy Products Rich in Omega-3s

Fish are not the only food that contains omega-3s. Here is a list of some of the most popular juices and dairy products that can also supply your body with the amount of omega-3s you need.

  • Eggs
  • Juice
  • Margarine
  • Milk
  • Yogurt
  • Soymilk

What is your favorite food from this list? Make sure to leave us a comment and share this post with family and friends.

Source: Mercola | HealthLine | WebMD

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