Omega-3, Do You Need A Supplement?
Omega-3s are fatty acids which many studies suggest may provide health benefits like reducing the risk of heart disease, inflammation, anxiety and depression, improve microbiota, amongst others. There are some studies even suggesting these fatty acids may reduce Covid-19 complications, due to its anti-inflammatory effects.
There are three main types of omega-3s, DHA, EPA and ALA. Although there are other types, these are the ones people usually refer to when talking about omega-3s. Animal sources contain mainly DHA and EPA. Plant sources mostly have ALA, which can be converted to DHA and EPA in limited quantities. Plant sources of omega-3s are also high in fiber and antioxidants!
Food sources of omega-3s include fish like salmon and mackerel, as well as plant foods like flaxseeds, chia seeds, walnuts, and soybeans.
I make it a point to include chia seeds, flaxseeds, walnuts or soy beans in my diet every single day! I add chia seeds, flaxseeds and walnuts to my fruit bowl in the morning, soybeans and walnuts to my veggie bowls or salads or just have them as a snack. You got to love edamame!
If you’re someone who doesn’t have foods high in omega-3s on a regular basis it’s not a bad idea to talk to your doctor about a supplement. But if you want to increase these amazing fatty acids in your diet, just make an effort to include foods which contain high amounts of these and you should be good! Again, the plant sources have added benefits, like high fiber and antioxidant content, which will also improve your health!
Let’s eat more plant foods high in omega-3s!!!
References:
Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits
Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms
17 Science-Based Benefits of Omega-3 Fatty Acids
Omega 3 Fatty Acids and COVID-19: A Comprehensive Review
Impact of Omega-3 Fatty Acids on the Gut Microbiota
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