People who want to stay healthy should include foods with omega 3 in their diet. Omega 3 fatty acids are essential fatty acids the world has come to love so much because of their contribution to well-being.
As numerous studies have pointed out, Omega 3 is key to a healthy heart. These fatty acids are said to help in blood circulation and preventing plaque buildup that may cause heart attacks. They may also reduce high blood pressure and bad cholesterol levels. Omega 3 fatty acids have anti-inflammatory effects, too, that is why they are also helpful in delaying or preventing signs and symptoms of chronic disorders, and relieving pain, especially joint pain.
The demands of modern living more than necessitate the inclusion of foods with omega 3 in one’s regular diet. Keeping this in mind, the following foods are recommended:
- Flaxseed Oil
- Flaxseed Seeds
- Fish Oil, Salmon, Sardines, Cod Liver, Mackerel
- Dried Chai Seeds
- Dried nuts, walnuts
- Fresh basil
- Dried oregano
- Olive Oil
There are different ways you can enjoy these foods, but the basic rule of thumb here is to avoid too much frying or cooking as much as possible as this tends to reduce the nutritional value of the Omega 3 fatty acids. And it is important that you know just how many servings of these foods you need to take on a daily basis. Now this can be quite a challenge since experts themselves are divided as to how much Omega 3 is actually recommended. Some say that the correct dosage is to be based on caloric intake and state of well-being. For instance, people who have a heart disease need to take more Omega 3. Higher doses of these fatty acids may also be recommended to pregnant women, and those with arthritis.
Your doctor will know exactly the correct dosage to give you, so it is always wise to get a doctor’s appointment first. Your doctor may also suggest Omega 3 supplements which contain Omega 3 in recommended amounts. You might find that taking Omega 3 supplements is better than stuffing your body with foods with Omega 3. For one thing supplements are readily available; you can consume them anytime and anywhere you please. They don’t require a lot of preparations; a glass of water is all you need to consume a capsule.
But of course, you also need to be choosy of your Omega 3 supplement. There are tons of different labels around and you cannot rely on every one of them. Make sure to always go for the best quality. Don’t settle for anything else. High quality fish oil supplements are labeled pharmaceutical grade and molecular-distilled to ensure consumers that the sources of fish oil have been processed to remove hard metals and contaminants that may cause a lot of problems along the way. The DHA/EPA ratio is usually found on the label as well. Again this serves to assure consumers that they are not buying bogus brands.
So just in case you find it hard to look for foods with Omega 3 fatty acids, there are Omega 3 supplements that serve as a good, if not better, alternative.