![]() ![]() The American Heart Association (AHA) recommends eating one to two servings of seafood per week to reduce your risk of some heart problems, especially if you consume the seafood in place of less healthy foods. Getting more EPA and DHA from foods or dietary supplements lowers triglyceride levels, for example. Many studies show that eating fatty fish and other types of seafood as part of a healthy eating pattern helps keep your heart healthy and helps protect you from some heart problems. Here are some examples of what the research has shown. But it is not clear whether these health benefits come from simply eating these foods or from the omega-3s in these foods. People who eat fish and other seafood have a lower risk of several chronic diseases. Scientists are studying omega-3s to understand how they affect health. What are some effects of omega-3s on health? Omega-3 deficiency is very rare in the United States. What happens if I don't get enough omega-3s?Ī deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash. Recommended amounts of EPA and DHA have not been established. They also get small amounts of EPA and DHA. Most people in the United States get enough ALA from the foods they eat. They provide a wide range of doses and forms of omega-3s. Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). What kinds of omega-3 dietary supplements are available? Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas).Plant oils (such as flaxseed oil, soybean oil, and canola oil). ![]() Nuts and seeds (such as flaxseed, chia seeds, and walnuts).Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines).You can get adequate amounts of omega-3s by eating a variety of foods, including the following: Omega-3s are found naturally in some foods and are added to some fortified foods. The amount you need depends on your age and sex. Average daily recommended amounts for ALA are listed below in grams (g). How much omega-3s do I need?Įxperts have not established recommended amounts for omega-3 fatty acids, except for ALA. Omega-3s also provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system, and endocrine system (the network of hormone-producing glands). DHA levels are especially high in retina (eye), brain, and sperm cells. Omega-3s are important components of the membranes that surround each cell in your body. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. DHA and EPA are found in fish and other seafood.ĪLA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 fatty acids are found in foods, such as fish and flaxseed, and in dietary supplements, such as fish oil. What are omega-3 fatty acids and what do they do? For more in-depth information, see our health professional fact sheet on Omega-3 Fatty Acids. This is a general overview of Omega-3 Fatty Acids. Where can I find out more about omega-3s?.Do omega-3s interact with medications or other dietary supplements?.What are some effects of omega-3s on health?.What happens if I don't get enough omega-3s?.What kinds of omega-3 dietary supplements are available?. ![]()
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