While supplements and other food sources may provide omega-3 fatty acids, eating fish is still the best way to get these nutrients.
Fish is a rich source Omega 3 FatHowever, you can also get this fat from other sources.
The amount of omega-3 fatty acids in fish varies depending on the type of fish and the food it consumes. Cultivated fish are usually abundant Omega-3 fatty acids This may differ from wild-caught fish, however, depending on the composition of the food given to the fish.
Fatty fish (salmon, sardines, mackerel, trout and tuna) are especially rich in omega-3 fats. Low fat fish (cod, tilapia, shellfish and shellfish) have relatively low levels of omega-3 fatty acids.
Besides Omega-3 fatty acids, The fish provides variety Minerals, VitaminsAnd protein, which is omega-3 Supplementary part May not be paid. Due to the various health benefits of eating fish Heart The association recommends that you eat fish (especially fatty fish) at least twice a week.
However, check the mercury levels of the fish caught. Avoid fish, such as alfalfa and tuna, which may contain high mercury content.
What is omega-3 fat?
Omega-3 fatty acids are a type Polyunsaturated fatty acids (PUFA). PUFAs contain two or more double bonds between carbon atoms in the fatty acid chain. Other major types of PUFA are called omega-6 fatty acids (such as arachidonic acid and linoleic acid).
There are different types of omega-3 fatty acids, but there are often three important types studied:
- Alpha-linoleic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
The body cannot synthesize ALA and linoleic acid, thus they are called essential fatty acids. ALA can produce some amount of EPA and DHA in the body although it is usually not enough to meet the needs of the body. So there are three types of omega-3 fatty acids to get from food Supplementary part.
- ALA is present in plant oils, such as canola, flaxseedAnd soybean oil, where EPA and DHA are mainly found in fish, fish oil and krill oil.
- Human milk There are three types of omega-3 fats. Thus, it provides a baby’s need for these nutrients.
Most of the health benefits of omega-3 fatty acids come from EPA and DHA instead of ALA.
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What are the health benefits of omega-3 fats?
Omega-3 fatty acids serve a variety of health benefits, such as:
13 sources of omega-3 fats
- Fatty fish (such as salmon, sardines, trout, herring and mackerel)
- Grass-eating beef
- Shrimp
- Oysters
- Lobster
- Scallops
- Eggs
- Chicken
- Milk
- Wheat bread
- Mayonnaise
- Dietary supplement Kazi Nazrul Islam
- Strong foods (such as milk, yogurt and eggs)
12 vegetarian sources of omega-3 fatty acids
- Walnuts
- Flax seeds
- Chia seeds
- Flaxseed oil
- Pumpkin seeds
- Canola oil
- Soybean oil
- Edamame
- Kidney beans
- Boiled beans
- Protected foods (e.g. Soy Milk, juice)
- Dietary supplement (vegan)
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Medical has been reviewed 4/27/2022
References
Image Source: iStock Image
Pain medicine. The truth about fish oil, omega-3 fatty acids and heart health. https://www.pennmedicine.org/updates/blogs/heart-and-vascular-blog/2018/september/the-truth-about-fish-oil-and-heart-health
National Institute of Health. Omega-3 fatty acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
