How Omega-3 Fatty Acids Can Enrich Your Diet
If you are searching for ways to improve your diet, try increasing your intake of omega-3 fatty acids! In particular, Mediterranean food offers some great ways to incorporate these healthy fats into your daily life. For many people this means eating lots of:
- Fish
- Fruits
- Vegetables
- Nuts
- Olive oil
- Avocado oil.
This healthy way of eating has many benefits, but most importantly it is high in omega-3 fatty acids!
Do you consider fish as a source for your omega-3 intake? Keep in mind that not all fish are equal! In general, fattier fish are a better source of omega-3s. Some examples of the most beneficial fish are:
- Mackerel
- Sardines
- Wild caught salmon
Many people take in fish a few times a week to maintain a healthy diet. Alternatively, others take fish oil dietary supplements daily. Usually it’s a combination of fish as well as other foods to provide additional sources of healthy fats, such as:
- Walnuts
- Flax seeds
- Pecans
- Pine nuts
- Hemp seeds
- Chia seeds
Why Are Omega-3 Fatty Acids Important?
When thinking about omega-3s, there are two fatty acids in particular that provide numerous health benefits: EPA and DHA. Importantly, these fatty acids could provide significant advantages for:
- Heart health
- Joint function during physical activity
- Vision enhancement
- Maintaining cognitive health.
Omega-3 fatty acids are metabolized in our bodies into resolvins and protectins, which could promote a healthy inflammatory response as well, (along with a myriad of other potential benefits).
Benefits to Cognitive Support
Omega-3 fatty acids may also help with cognitive support! Benefits may include:
- Memory
- Processing information
- Our ability to reason
- Healthy mood support
How does it work?
Specifically, Omega – 3 fatty acids are necessary to synthesize neurotransmitters. Neurotransmitters are chemicals in the brain which communicate information from cell to cell, and are integral to life itself. In short, reduced amounts of omega-3s might not be advantageous for memory, mood, and comprehensive cardiovascular health and wellness.
What About the Other Fatty Acids?
Omega-6 fatty acids are also an important part of a healthy diet. Nonetheless, in the Western diet, we often intake a surplus of Omega-6 fatty acids due to our high consumption of processed foods. Unfortunately, these foods are typically rich in various vegetable oils such as safflower oil, corn oil, soybean oil, and sunflower oil.
In small amounts these oils are fine, however excessive intake can lead to inflammation and may be harmful to your heart. This is especially true if you have a diet high in sugar, high fructose corn syrup, and fried foods.
Many individuals, particularly in the United States, regularly consume processed foods. Keep in mind, a nutritional regimen that incorporates cooking oils high in omega-6 fats, sweetened foods, wheat flour, and corn flour does not contribute positively to peak health and well-being.
Healthy Lifestyle Tips
Try to add small amounts of fruits and vegetables to your daily diet. This could enhance the proteins in your diet such as seafood and lean meats, while also supplying a plethora of antioxidants, vitamins, and minerals! These nutritional supplements also act as excellent sources of both soluble and insoluble fiber, contributing to a wholesome lifestyle.
As always, the decision is yours! Consider the advantages of consuming more nutritious food and how it will positively impact your mental and physical well-being.
Stallop Formulas® offers a great variety of supplements for omega-3 fatty acids. Here are some of our recommendations:
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
