Omega 3 Foods Sources: Is it Necessary to Take it As a Supplement?
To explain it in simple terms, Omega 3 is a fat which covers your arteries with a protective film. This film stops unhealthy fats to block on your arteries. It is a blocker of unhealthy fat. We can find it directly in our foods sources or alternatively in capsules.
It is called fatty acid and unsaturated fat, it is a healthy fat. It protects our hearts and increases our brain function, for me it is one of the essential supplements I take. We can get it from animal sources like salmon and from herbal sources like flax and nuts.
Reducing the fat which is stored in our bodies will lower significantly the LDL (bad cholesterol). Omega 3 contributes directly to regulate our LDL. High cholesterol levels can cause many health issues like heart and brain strokes, diabetes, menstruation problems, headaches, and migraine.
Our muscles benefit from a good blood and oxygen circulation, they will get strong faster, will resist more, and absorb the nutrients we supply to them more effectively.
What we need to know is that Omega 3 alone won´t help us to lose weight or get in shape. It is no magic potion. We need to contribute to our workouts and nutrition, only then it enhances our body activities correctly. The secret is the combination of your eating and workout habits which assures a healthy overall body function.
We can find Omega 3 in various foods. I will list now the most important ones.
Salmon: 100 grams contain 1.1 to 1.9 grams of Omega 3
Flax: 100 grams contain 11.4 grams of Omega 3
Hemp: 100 grams contain 11.0 grams of Omega 3
Tuna: 100 grams contain 0.23 grams of Omega 3
Mussels: 100 grams contain 0.95 grams of Omega 3
Eggs: 100 gram contain 0.109 grams of Omega 3
Broccoli: 100 grams contain 0.1 to 0.2 grams of Omega 3
Giant Tiger Prawn: 100 grams contain 0.1 grams of Omega 3
Chia: 100 grams contain 15 grams of Omega 3
Walnuts: 100 grams contain 9 grams of Omega 3
Avocado: 100 grams contain 0.19 grams of Omega 3
How Much Should We Take? How Much Is Necessary?
Personally, I take Omega 3 in both forms, in my nutrition, and as a supplement. In my nutrition plan, I eat about 2-3 times a week fish and I incorporate seeds and avocado in my meals, but I like to take one Omega 3 capsule in the morning and one in the afternoon, so my body is supplied with it 24/7.
Is it really necessary? The answer is that it depends on our nutrition! It helps us achieving our goals faster and we can be sure that our body is not missing any vital support. You will also feel clearer in your mind and it will be easier for you to concentrate as it helps also to keep your brain “clean”. It also keeps our hair and skin shiny and brilliant.
We are working out, sweating and burning a lot, and building lean muscles. It is important to let our body have what it needs.
It is recommended to take about 1.1 grams per day for women, that means if you prepare a lunch or a dinner with 100 grams of salmon you already have an intake of enough Omega 3 for the day.
In higher dosages, between 2.5 and 4 grams, it has protective attributes against coronary diseases, it lowers blood triglycerides and it lowers the risk of breast cancer.
There have been investigations about the accumulation of heavy metals like mercury and nickel in low-quality fish oils as supplements, however, it is highly unlikely that the Omega 3 binds in the oil itself rather than in the flesh of the fishes. It is important to buy quality fish and supplements in order to assure the highest benefit for our bodies.
In general, it is an essential acid to keep ourselves healthy, it has so many benefits that we really can´t miss incorporating it in our daily nutrition.
I have prepared a review about the best Omega 3 supplements and food sources, click here to get an overview of them!
This is all for now, I hope that you enjoyed reading this and that you know a little bit more about Omega 3 and its benefits. If you have any questions, leave a comment below and I will get back to you as soon as I can.
Ciao Ciao for now!
Talk to you soon,