Discover 16 best sources of omega-3 fatty acids to support brain to heart health.
Plus, how much omega-3s to consume per day.
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a registered dietitian and neuronutritionist
However, some folks still may not be getting enough of it regularly.
Here are five of the main health benefits of omega-3s:
1.
It helps reduce inflammation
Richter saysomega-3s can reduce oxidative stress1that can lead to inflammation.
It helps lower systemic inflammation by improving cell signaling and reducing proinflammatory proteins, called cytokines, Richter explains.
It supports heart health
Omega-3s are also often praised for their heart health benefits.
Additionally, some research studies show that omega-3 supplementation may be particularly effective forhelping treat inflammatory skin diseases4through diet.
As a result, omega-3 requirements may increase during pregnancy tosupport fetal growth5, particularly the brain and eyes.
Ahead, were sharing 16 foods high in omega-3s (half animal and half plant-based).
For overall well-being, Richter recommends that adults consume or supplement with 250 to 500 milligrams of omega-3s daily.
a registered dietitian and neuronutritionist
Meanwhile, a pregnant or lactating person should aim for roughly 500 milligrams of omega-3s daily.
That said, its always best to consult your healthcare provider before making any dietary changes.
What are the symptoms of lack of omega-3?
Richter shares seven symptoms associated with omega-3 deficiencies.
This is because of the synergistic benefits of nutrient combos.
For instance, in the presence of other healthy fats, omega-3s can be absorbed better.
Sometimes omega-3 supplements can cause burping and indigestion that can be uncomfortable for many.
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Coletta, Jaclyn M et al.
Omega-3 Fatty acids and pregnancy.Reviews in obstetrics & gynecologyvol.
3,4 (2010): 163-71.
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