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The benefits of this fatty acid are well known, but how much omega-3 per day should you take? Find out what the ideal amount is!
When discussing a healthy diet, perhaps the first thing you think about eliminating are fats and carbohydrates since there is a belief that they are bad for your health. However, these two food groups must have a diet that meets all nutritional requirements to maintain optimal health.
That is why including the right fats in the right amount can make a difference when trying to eat a balanced diet. If you want to know the benefits of taking omega-3 and how much you should consume daily, you will find all the information you need in this article.
There are two types of healthy fats: polyunsaturated fats and monounsaturated fats. Omega-3 fatty acids, which encompass other acids, are within the polyunsaturated fat category. These fatty acids have a caloric content, so it is recommended that they remain between 5 and 10% of the total calories in our daily diet.
The three main types of omega-3 are:
Because the only way to obtain the necessary omega-3 is from food (and dietary supplements when necessary), it is important to have a diet that can provide us with this essential fatty acid. Some foods rich in omega-3 are:
Breast milk is an essential source of DHA, one of the fatty acids that make up omega-3. Therefore, a diet rich in omega-3 during pregnancy and breastfeeding is of great importance for the health of the baby and the mother. Eating between 8 and 12 ounces a week of low-mercury fish, such as tuna, salmon, and trout, is recommended.
Studies have shown that people who frequently consume fatty fish and shellfish tend to have better cardiovascular health, helping to prevent heart diseases such as high levels of triglycerides. According to the American Heart Association (AHA), you can maintain a healthy cardiovascular system if you eat one to two servings of fish or shellfish a week.
The retina has a high level of DHA, so relieving dry eye symptoms is one of the benefits of taking omega-3. This disease causes itching and vision problems due to a lack of hydration in the eye. If you don’'t want to increase your intake of these fatty acids through food, you can also benefit from omega-3 supplements.
Another benefit of taking omega-3 is that having a diet rich in these fatty acids can also prevent some types of cancer, such as breast and prostate cancer. However, studies are still ongoing to discover how omega-3 influences these diseases.
A study published in the US National Library of Medicine explores whether omega-3s have any benefits for people diagnosed with attention deficit hyperactivity disorder (ADHD). When making a control comparison with people without ADHD, it was observed that there is an important difference in omega-3 in the blood, with those who were diagnosed with ADHD having lower levels.
For this reason, they underwent a period of omega-3 supplementation, obtaining favorable results in the hyperactivity and behavior of the participating people with ADHD. Because of this, studies continue to be developed to find an answer to the amount and frequency necessary to obtain the benefits of omega-3 for this disorder.
According to the National Institutes of Health (NIH), the amount of omega-3 ALA you should consume daily will depend on the age and sex of the person. Therefore, the recommended quantities are:
Now that you know how much omega-3 per day you should consume, it’'s time to learn how to achieve the exact amount you need to cover any deficit. Remember that these fatty acids contain calories, so consuming more than necessary could lead to long-term weight gain.
For this reason, below we show you how much omega-3 you can find in a 100 g serving of some foods:
A healthy diet not only causes weight loss but also helps improve health in all aspects. The next time you go to the supermarket, remember how much omega-3 per day you should take and choose the right foods to meet that amount.
Do you want to learn more about how you can change your eating habits and have a healthy weight? Continue exploring our blog, visit our online store, or call us at 1-888-988-5515.
