Getting your proper intake of omega-3s can be tricky, especially if you’re not a lover of fish. One of the most important nutrients for health, it benefits overall wellness, including the heart, the immune system, brain health and more. However, much of the Western diet is lacking in omega-3s, replaced by the omega-6 fatty acids. An excess of omega-6s can cause inflammation, and can even lead to serious health risks.
Benefits from Top to Bottom
With American Heart Month coming up in February, it’s important to know that omega-3s are essential for good heart health. Several studies have demonstrated how people that eat a plentiful amount of fish have lower rates of heart risks. Fish oil also helps increase the good levels of cholesterol, also known as HDL. It can help reduce blood pressure and lower triglycerides.
It’s also a benefit for your mental health. The brain is made up of around 60% fat, which are mainly omega-3s. Research has shown that a proper amount of fish oil intake can prevent the onset of certain mental disorders. It’s also just handy for boosting normal brain function in general.
Weight management is a constant struggle for many, and fish oil can be a big help. Studies have shown that enough fish oil intake can help induce weight loss when in conjunction with dieting and exercise. Fish oil also has inflammatory properties, which helps out the immune system and general health.
The benefits are even more numerous, supporting healthy skin, early pregnancy, improving bone health, and even boosting your mood. But where best can you get your fill of omega-3s?
A Meal Rich in Omega-3s
- Fish: A majority of fish oil comes from, you guessed it, fish. Foods such as salmon, mackerel and anchovies contain omega-3s, which makes up 30% of fish oil. It also contains important vitamins A and D, which helps boost the immune system and maintains healthy bone growth respectively. Mackerel specifically contains more than 3300 mg of omega-3s per serving, which is nearly 6 times the recommended daily dose for adults.
- Nuts and Seeds: If fish isn’t part of your palate however, there are other foods to rely on. Walnuts are full of healthy fats which include omega-3s. They can go with nearly any meal, such as with fruits, in salads, or even baked into your favorite desserts. Flaxseeds are also a source for a specific omega-3 called alpha-linoleic acid or ALA, which the body cannot make on its own. They’re perfect for a breakfast meal, or can be blended into fruit smoothies. Cashew nuts are very flavorful, but more than that, they are full of omega-3s, making them a valuable snack.
- Vegetables: Don’t be picky with your vegetables, because omega-3s are abound in them as well. Brussels sprouts may not be everyone’s most favorite, but it contains potent amounts of vitamin K and vitamin C, along with omega-3s. Spinach is another, and can be added most meals without affecting the flavor. Broccoli is also a big source of ALA, as well as being high in fiber, zinc and protein.
- Oils: Adding certain oils to your meals can also help you reach your omega-3 goals. Canola oil is low in saturated fats and is very mild tasting. Other healthy oils include walnut oil, flaxseed oil and olive oil, which all have healthy servings of omega-3s.
Omega-3 Fish Oil: A Convenient Source of Helpful Fatty Acids
Despite the many health applications of fish oil, our diets don’t allow for much opportunity to have some. Omega-3 Fish Oil by GardaVita® can supply a high-quality source of omega-3s in easy-to-swallow softgels. They include two of the most important fatty acids, EPA and DHA. Get a convenient serving to help manage your overall health. There’s nothing fishy about good health!