The ALA fat can be found in specific seeds, nuts and pastured animal products such as grass-fed beef or dairy. DHA and EPA, in comparison, are found mainly in fatty fish such as mackerel or salmon.
The majority of omega-3 health benefits can be found in the EPA and DHA compounds; therefore, it would be more advantageous to focus on these foods.
- 1) The Different Omega-3 Health Benefits
- 2) Omega-3 Deficiency
- 3) The Top 10 Omega-3 Foods
- 4) The Top Health Benefits Of Omega-3 Fatty Foods
- 4.1) Inflammation Reduction With Omega-3
- 4.2) Heart Health With Omega-3
- 4.3) Cancer Prevention With Omega-3
- 4.4) Depression And Mental Health Support With Omega-3
1) The Different Omega-3 Health Benefits
The most common medical conditions that can be treated by increasing the intake of omega-3 foods include:
2) Omega-3 Deficiency
Once this ratio begins to show an imbalance, it can cause an inflammation throughout the body resulting in a chronic medical condition. Deficiency symptoms can include poor memory, cardiac problems, dry skin, mood swings, joint pain, and in the most severe instances, an autoimmune disease.
It has been noted that omega-3 deficiency medical conditions are most commonly seen among individuals who consume large quantities of processed foods, hydrogenated oils, or utilize a vegan or vegetarian diet.
This is due to the fact that this alteration in a healthy diet changes the AI or adequate intake of omega-3 which is 1.6g/day for males and 1.1g/day for females. It is important to note that this figure is merely an AI and there is no true daily value for a person's consumption, it depends entirely on the individual.
3) The Top 10 Omega-3 Foods:
- 4 ounces of Salmon contain 1.45 g omega-3
- 4 ounces of Sardines contain 1.34 g omega-3
- 4 ounces of Mackerel contain 1.25 g omega-3
- 4 ounces of Grass-fed beef contain 1.1 g omega-3
- 2 Flaxseed tablespoons contain 3.2 g omega-3
- 2 Chia seed tablespoons contain 2.5 g omega-3
- ¼ cup of Walnuts contain 2.3 g omega-3
- 4 ounces of Natto contain 0.52 g omega-3
- 4 ounces of Tuna contain 0.33 g omega-3
- 8 ounces Grass-fed dairy contain 0.25 g omega-3
4) The Top Health Benefits Of Omega-3 Fatty Foods
Studies on osteoporosis show that omega-3’s slow bone loss and increase bone density. Omega-3 health benefits are numerous and you should focus on consuming omega-3 rich foods and/or omega-3 supplements.
Omega-3 foods are also able to reduce LDL and triglycerides cholesterol. In fact, it has been noted that just two servings per week can reduce the level of cholesterol and risk of stroke by approximately 50% for the consuming individual.
The omega-3 fats within this food are able to suppress inflammation, which is a catalyst for specific cancers including colon cancer, prostate cancer, and breast cancer. High intakes of omega-3 food sources may eventually reduce even the risk of death for individuals who have already been diagnosed with cancer.