Best Omega-3 Foods and Omega-3 Benefits

Best Omega-3 Foods and Omega-3 Benefits

Omega-3 foods present with numerous health benefits related mainly to their anti-inflammatory abilities, the most well-known being the omega-3 fats. The three different types of omega-3 fats include ALA, DHA, and EPA.

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

​Research has shown that the omega-3 fatty acids present with extensive amounts of health benefits and are most effective in the treatment and prevention of various medical conditions.

​The most common medical conditions that can be treated by increasing the intake of omega-3 foods include:

  • Arthritis;
  • Macular degeneration;
  • Alzheimer’s disease;
  • ​High cholesterol;
  • ADHD;
  • Anxiety;
  • Cancer;
  • Inflammatory bowel disease (IBD);
  • Depression;
  • Diabetes;
  • Inflammation;
  • Infertility;
  • Skin conditions, such as psoriasis and eczema.

Best Omega-3 Foods Salmon

In addition to treating these ailments, omega-3 foods are also known to support weight loss, increase recovery from athletic injuries, thicken hair and nails, and promote healthy pregnancies.

2) ​Omega-3 Deficiency

​Omega-3 deficiency is a problem around the world and is most commonly experienced in industrialized countries showing an excess consumption of the omega -6 fatting foods. For example, the average current ratio of omega-3 in the United States of America is 20:1 when it should be closer to 2:1 to be considered a healthy figure.

​Once this ratio begins to show an imbalance, it can cause 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:

1) Salmon

2) Sardines

3) Mackerel

  • 4 ounces of Mackerel contains 1.25 g omega-3

4) Grass-fed beef

  • 4 ounces of Grass-fed beef contains 1.1 g omega-3

5) Flaxseed

6) Chia seeds

7) Walnuts

Best Omega-3 Foods Walnuts

8) Natto

  • 4 ounces of Natto contains 0.52 g omega-3

9) Tuna

10) Grass-fed dairy

​Additional foods that are high in omega-3 fatty compounds in Brussels sprouts, cauliflower, and seaweed. It is recommended that one consume 2-3 servicings per day of each food off this list.

If you cannot eat wild fish on a regular basis, it is advised you supplement the fist with an omega-3 fish oil supplement tablet at a dose of 1,000 mg once per day.

4) ​The Top Health Benefits of Omega-3 Fatty Foods

4.1) Inflammation Reduction with Omega-3

Some studies show that omega-3’s may improve the symptoms of osteoarthritis and joint pain. Omega-3 supplementation may also relieve inflammatory bowel disease. Joint pain in those with lupus may be reduced by omega-3’s.

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.

4.2) Heart Health with Omega-3

It has been seen that the omega-3 fatty compounds located in the wild cold-water fish (such as salmon) are beneficial in regulating heartbeat, reducing blood pressure, decreasing blood clot formation and reducing the overall formation of cardiac inflammation – all factors that can decrease the risk of strokes or cardiac arrest.

Best Omega-3 Foods Sardines

​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.

4.3) Cancer Prevention with Omega-3

​By consuming at least 2-3 servings of seafood per week, it is possible to reduce the risk of cancer through the intake of the omega-3 fats in the seafood.

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.

4.4) Depression and Mental Health Support with Omega-3

The human brain is comprised mainly of fat and functions well with high levels of DHA and EPA omega-3 fatty compounds.

The EPA and DHA are beneficial in that they assist with the brain’s communication processes and reduce inflammation.

By doing this, they are reducing the aging process and reducing the chance of cognitive decline.

Nutrition Training
Get Rid of Pandemic Pounds
Taking Control: Effective Ways to Get Rid of Those Dreaded Pandemic Pounds

“Pandemic pounds,” “Quarantine 15,” and “Lockdown Pounds” are all nicknames used...

Vintage Burn Review - One of the Top Fat Burners We Have Tried 2
Vintage Burn Review: One of the Top Fat Burners We Have Tried

The Old School Labs brand was launched in 2013, southern California...

Best Chitosan Supplements
Best 10 Chitosan Supplement Brands Reviewed

Chitosan supplements are a type of dietary fiber that is most...

Nutrition Training
5 Different Ways to Recover From Overtraining
5 Different Ways to Recover From Overtraining

When you’re building up your body, you don’t want to go...

Best Anabolic Supplements
Best 10 Anabolic Supplements to Boost Testosterone

With this ranking, we would like to review some of the...

How Do SARMs Work and Should You Use Them
How Do SARMs Work and Should You Use Them

If you are hoping to shed weight, build well-defined muscles, increase...

Keto Kids Low Carb Paleo
Celery juice benefits
7 Celery Juice Benefits for Your Body You Didn’t Know

Though celery may not immediately spring to mind when the subject...

What is a keto diet
What is Keto Diet: a Guide for Beginners on Ketogenic Diet

So, what is a keto diet? The ketogenic diet works for...

What is a low carb diet
What Is a Low Carb Diet: The Beginners Guide

So what is a low carb diet? A low-carb diet plan...

Vintage Burn Review - One of the Top Fat Burners We Have Tried 2
Vintage Burn Review: One of the Top Fat Burners We Have Tried

The Old School Labs brand was launched in 2013, southern California...

So Which is the Best MK 677 Ibutamoren for Sale
So Which is the Best MK 677 Ibutamoren for Sale

Best MK 677 Ibutamoren for Sale – Benefits, Dosage, and Side...

Considerations With Health And Wellness Supplements
Considerations with Health and Wellness Supplements

Dietary supplements were available to people for the first time in...

Best Anabolic Supplements
Best 10 Anabolic Supplements to Boost Testosterone

With this ranking, we would like to review some of the...

Best powerlifting gear
Best Powerlifting Gear: Choose the Right Belt, Shoes, Knee Sleeves, ​Wrist Wraps

Eastern European countries such as Bulgaria, Russia, Poland, and Romania have dominated...

Elbow Wraps for Bench Press

The bench press is one of the best pieces of equipment...

Does Cardio Make You Fat
Best Training Shoes for Sprinters

If you have the need for great speed while you sprint...

Boxing Shoes vs Wrestling Shoes – What is the Difference between them?

Both boxing shoes and wrestling shoes are similar to each other....

Back Chest Legs Shoulders
How to Prevent Muscle Cramps
How to Prevent Muscle Cramps

Unexpected muscle cramps have long been the Achilles heel for athletes...

Zercher Squat
The Zercher Squat: Complete Guide to Building Killer Legs and Big Back

Zercher squats offer a lot of advantages over many other exercises....

deadlifting barefoot
Deadlifting Barefoot: Here’s Why

Do you practice deadlifting barefoot or with socks or shoes? Practicing...

Cardio CrossFit Endurance Health HIIT Power Strength
How Do SARMs Work and Should You Use Them
4 Things to Keep in Mind if You Want to Become a Personal Trainer
The Benefits of Water Softener on Health
The Benefits of Water Softener on Health
Best Food for Old People - Salmon
7 Foods Everyone Over 40-Years-Old Should Eat