No doubt you know that Omega-3 are good for your health in some way? Or maybe you’ve seen it advertised. But what exactly are Omega-3’s and why are they a necessity for good health?
First Up – Why are they called Omega-3?
I bet your thinking it’s probably a really complicated method – but alas Omega-3 gets its name from the arrangement of the carbon bonds (there are 3) and the name ‘Omega’ is simply the name of the end carbon chain.
How Do They Keep You Healthy?
Omega-3’s has a wealth of health benefits including:
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Decrease inflammation with conditions such as eczema, psoriasis, inflammatory bowel disease (Chron’s) as well as clinic obstructive pulmonary disease.
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Help to manage diabetes by providing protection against insulin resistance.
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Help maintain and boost brain power as Omega-3’s is a crucial part of the cells in our brains, eyes and nerves. Fun fact – infants brains triple in size in the first year of life, so it is so important that pregnant and breastfeeding mums have a steady supply of omega-3’s for their health.
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Keep your heart and blood healthy by reducing blood cholesterol and reducing high blood pressure.
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Help to maintain healthy eyes and vision the ultimate anti-aging nutrient omega-3’s is excellent for preserving eye sight and preventing macular degeneration.
Omega’-3’s are proven to help reduce blood cholesterol and high blood pressure.
How Much Do I Need?
As a general guideline for good health you need about 500 milligrams a day of omega-3’s. You get this through:
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150g serve of fish such as salmon or trout once a week
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150g serve of rich food source such as a small can of sardines or a fillet of bream twice a week
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Or 2 fish oil tablets per day
Are there other sources of Omega 3?
Yes, there are many plant sources of omega 3, but these are slightly different to the omega-3 found in fish so it’s important that both types are included in our diets.
The richest sources of plant omega-3’s is:
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Hemp oil
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Hemp seeds and hemp hearts
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Linseed oil
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Linseeds and ground linseeds
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Chia
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Walnuts and pecans
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Canola oil
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Soybean oil
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Wheatgerm
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Wheatgerm oil
Plant sources of Omega-3’s are slightly different to the Omega-3 found in seafood. It’s important to include both in your diet.
You get a good serve of omega-3’s by:
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Enjoying 2-3 teaspoons daily of ground linseeds, chia seeds or LSA (linseed, sunflower and almond meal)
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A small handful of pecans or walnuts
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1 teaspoon of flaxseed oil or hempseed oil to a salad.
I am a big advocate for the benefits of Omega-3’s and the health benefits associated with them. As a nutrient they provide a wide range of value for you because on at the cellular level they provide so many benefits from your heart to your skin to your eyes.
If you want more information on omega-3’s and how to incorporate them into your diet. Get in touch with Alessandra Nutrition today.
