The omega 3 unsaturated acids are an element of the diet that we all need. The daily requirement for these compounds for an adult is about 2 g. In most cases it is difficult to get this much omega 3 from the diet – and that’s why it’s a good idea to supplement them regularly. Don’t wait to take omega 3 fat capsules until you notice symptoms of their deficiency. These might be: dry skin, problems with concentration, lowered immunity or heart diseases.
Prevent health problems – treat omega 3 supplementation as the best preventive measure. But don’t forget about keeping the omega 3 supply in the diet as high as possible. What products contain the most of it?
The most popular natural source of omega 3 is fish. The most valuable ones are oily saltwater fish, preferably those of moderate sizes. Such fish is at the lowest risk of accumulating contaminations, including toxic mercury. Which makes it a good idea to pick mackerel, herring, salmon or sardines. These fishes are not the only sources of omega 3, though. The analysis of animal based products shows that omega 3 acids are also present in eggs and meat – as long as it is the free range type, and not the industrially bred.
As we can see, plant products have plenty of omega 3 acids. The most valuable plant-based sources are unrefined oils: rapeseed or linseed types. There is also something else unique about them – they have an optimal omega 3 to 6 ratio – these proportions are crucial for maintaining good health. Other ways of getting omega 3 acids from the diet are nuts, almonds, flaxseed, chia seeds or avocado. The plant-based sources contain both DHA and EPA omega 3 fatty acids, as well as ALA acid.
And what about the omega 6 acids? Their greatest amounts can be found in sunflower, soy or evening primrose oil, as well as pumpkin and sunflower seeds. Of course that doesn’t mean we should stop consuming them – but in such case it’s a good idea to increase the omega 3 supply. How? With supplements!
In order to have a perfect health and youthful look, it’s a good idea to regularly take omega 3 acid capsules.
Omega 3 fatty acids are a supplement that has multiple uses:
– it supports immunity
– it strengthens heart and normalizes blood pressure
– it takes care of beautiful skin and hair
– it limits development of allergies and autoimmune diseases
– it strengthens bones and joints
– it helps with physical and mental effort
This supplement can be taken by children, pregnant women, adults and elders. Now that you know what omega 3 can give – make sure to get high enough supply of these valuable compounds and enjoy much better health and longer life!
Dietetyk i certyfikowany ekspert żywienia i ketozy. Zwolenniczka zdrowego stylu życia i zdrowej diety, propagatorka trendu clean label, praktyk diety ketogenicznej i postu przerywanego. W pracy i życiu prywatnym stawia na brak kompromisów – sięga wyłącznie po produkty i suplementy diety najwyższej jakości.
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