What Health Benefits Can We Expect From Omega 3?

There are many great sources of foods when it comes to providing substantial amounts of the important nutrient, omega 3. Walnuts, flaxseeds, beans, fish, olive oil, and winter squash constitute part of the cornucopia of foods that will provide you with concentrated sources of omega 3 fats.

How much omega 3 should we consume?

 A person consuming 2000 calories per day would have to eat at least 2g of omega 3 fats. Many nutrition experts believe that this recommendation is not high enough, and would suggest, instead, that people consume at least 4% of their total calories – approximately 4g – as omega 3 fats.

What has omega 3 have from flaxseeds and walnuts?

At the top of our list for omega 3 foods would be flaxseeds and walnuts. One-quarter cup of flaxseeds contains about 7g of omega 3 fatty acids while one-quarter cup of walnuts contains about 2.3g. In either case, the amount is pretty substantial. Therefore by combining one-quarter cup of walnuts with a tablespoon of flaxseeds you will add close to the recommended 4g of omega 3 fats to your diet.

Krill oil - 3X better than fish oil

*Important Fact - Krill oil has been proven to be 3 times more potent than regular fish oil.

What has omega 3 have from beans?

One cup's worth of soybeans, navy beans, or kidney beans provides between 200mg and 1,000mg of omega 3, or about 0.2 to 1g. A four-ounce serving of tofu will provide about 0.4g of omega 3.

Other main sources are fish, winter squash, and olive oil

In the case of fish, you'll get about 2g from every 4 ounce serving of Chinook salmon; 0.6g from the same serving of halibut; and 0.4g from tuna. A cup of this winter squash will provide you approximately 0.3g. For extra virgin olive oil, the amount of omega 3 per ounce is about 0.2g.

Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega 3 intakes. If not, you can take omega 3 supplements every day. One or two 500mg supplements a day will be more than enough. 

Filling up on omega 3 fatty acids does a body good. These polyunsaturated fats, which play a crucial role in how your body's cells function, have been shown to reduce harmful inflammation that could lead to heart disease, decrease triglyceride levels and blood pressure, and prevent fatal heart arrhythmias. Your body can't produce omega 3 though, so you've got to be diligent about making sure your diet or supplement provides them. 

Are you getting enough collagen?  The fact is as we age our body will produce less and less of it. A lack of collagen can start to show those aging sign on our skin. Wrinkles and a bit of a sag too.