Experts always recommend eating nutritious foods without relying on supplements.
Omega 3 Supplementary part It may not be as good as eating fish Because fish have a lot FatProtein, VitaminsAnd Minerals. By comparison, omega-3 Supplementary part Contains only eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- It is always recommended to eat food Nutrition Instead of relying on supplements. So, consider eating fish and other seafood as a healthy strategy.
- The benefits of eating seafood do not come entirely from omega-3 fats. So, ideally, Fish oil Pills should not be considered as an alternative to eating fish.
Take omega-3 supplements only if your doctor prescribes them because they have several health benefits. However, if you take them on your own, you may have to reconsider your decision.
Only if you do not eat fish or other seafood can you benefit from omega-3 supplements.
What are the benefits of eating fish?
Omega-3 fatty acids Unsaturated fish fats that combine with other nutrients (high quality protein, Vitamins Fish contains D and B2, calcium and phosphorus) to help improve heart health. The body cannot make Omega-3 fatty acids. Therefore, you should take these only from food.
Omega-3 fatty acids can protect you from other illnesses, such as:
What kind of fish should be eaten?
All seafood and fish contain omega-3 fatty acids, but fatty fish have the highest amount of these nutrients. Examples of fatty fish include:
- Canned, light tuna
- Lake Trout
How much fish should be eaten?
Most adults should aim to eat at least eight ounces or two servings (four ounces) of fatty fish per week.
Do not eat more than 12 ounces of fish and seafood per week. If you eat tuna, avoid eating more than four ounces of albacore tuna per week.
Like pregnant women, young children should avoid fish with potentially high levels of mercury contamination. Children under the age of two should consume one ounce of low mercury fish once or twice a week. The size of the serving may increase with age.
What about fish mercury pollution?
Fish may contain mercury. This is due to industrial pollution which collects mercury in reservoirs such as lakes and rivers. Fish can eat this mercury, as a result of which the material accumulates in their body.
The good news is that this amount of mercury can be ignored in terms of the benefits offered by eating fish. However, it can harm the unborn Children And small children.
So, when you buy fish, try to avoid high mercury, such as:
- King Mackerel
Where can you get your omega-3 fatty acids besides fish?
Eating omega-3 fatty acids and other nutritious fish seems to provide more benefits than using omega-3 fatty acid supplements. If you do not like fish, here are some options that contain some amount of omega-3 fatty acids.
- Flaxseed And flaxseed oil
- Chia seeds
- Canola oil
- Soybean and soybean oil
- Pumpkin seeds
- Green leafy vegetables
- Cereals, pasta, dairy and other food products are protected with omega-3 fatty acids
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Has been medically reviewed 5/5/2022
Image Source: iStock Image
LeWine HE. Fish oil: friend or foe? Harvard Health Publishing. https://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467