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Omega 3
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What is Omega-3

Omega 3- Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid are the three major omega-3 fatty acids (DHA). Plant oils including flaxseed, soybean, and canola oils are the main sources of ALA. Fish and other seafood include DHA and EPA.

omega 3
Omega 3

omega-3 benefits

  • A decrease in blood pressure
  • Cut back on triglycerides.
  • This impedes the artery plaque’s progression.
  • This reduces the likelihood of an irregular heartbeat.
  • It lowers the risk of stroke and heart attack.
  • It reduces the likelihood that people with heart disease will die suddenly from cardiac causes.

What do omega-3’s do for the body?

Omega 3s are nutrients that you can obtain through food or supplements and that support the growth and upkeep of a healthy body. They are essential to the composition of each cell wall you have. They also serve as an energy source and support the functioning of your immune system, heart, lungs, and blood vessels.

What are Omega 3 Foods

  • Salmon
  • Sardines
  • Trout
  • Anchovies
  • Oysters
  • Mackerel
  • Herring
  • Halibut
  • Tuna

Dairy and Juices Fortified With Omega 3s

  • Yoghurt
  • Soy Milk
  • Juice
  • Milk
  • Margarine
  • Eggs

Grains and Nuts With Omega-3s

  • Bread
  • Cereal
  • Flaxseed
  • Flour
  • Pasta
  • Peanut Butter
  • Oatmeal
  • Pumpkin seeds
  • Walnuts
Omega 3
Omega 3

ALA Omega-3-Rich Fresh Produce

Vegetables are a good source of ALA, one type of omega-3 fatty acid, particularly green leafy vegetables. These veggies also include fibre and other nutrients in addition to omega-3s, despite the fact that ALA isn’t as effective as the other omega-3 fatty acids, DHA and EPA.

  • Kale
  • Spinach
  • Broccoli
  • Brussel Sprouts
  • Cauliflower

Oils Rich in Omega-3

ALA omega-3s can also be found in a number of oils, including:

  • Cod liver oil
  • Walnut oil
  • Canola oil
  • Mustard oil
  • Soybean oil
  • flaxseed oil


Like with most nutrients, whole foods are always preferable to fortified, processed, or supplemented foods. Fresh is better because omega fatty acids can oxidise if unduly processed or allowed to go bad.

Omega-3 intake above 3 grammes per day may increase the risk of bleeding in those on aspirin or other antiplatelet medications. In people with immune deficiencies like HIV/AIDS, it may also reduce the immune system’s reaction as well as inflammation. However, a conventional diet is not likely to provide you with that much. Before taking excessive amounts of omega-3 supplements, consult your doctor.

source Webmd NHS

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