What are Omega 3 fatty acids

Omega-3 fatty acidsRefers to a group of fatty acids found in every cell of the human body, consisting of 3 unsaturated acids - EPA, DHA and ALA. When we consume foods rich in omega-3 fatty acids, our body breaks them down into three acids: EPA, DHA, and ALA. These three acids play a vital role in our cells. They can affect the function of cells in the body and can also heal or protect cells from damage caused by inflammation. Today, numerous studies link omega-3 fatty acids to natural aging, healthy growth in children, and other health benefits. Unfortunately, the human body cannot produce omega-3 fatty acids on its own and must rely on the food we eat to supplement them. Therefore, in order to maintain our health, we must eat more foods rich in fatty acids to supplement omega-3 fatty acids.

How to supplement omega-3 fatty acids?

There are two ways to supplement with omega-3 fatty acids. The first is to take it from food. You can eat more foods rich in EPA and DHA or rich in ALA. Foods rich in ALA are also eventually converted into EPA and DHA in the body. The second way is to supplement your intake by taking omega-3 fatty acid supplements. For example, elderly people or women can take omega-3 supplements to maintain good health or prevent certain diseases.

Food sources rich in omega-3 fatty acids

The main sources of omega-3 fatty acids, such as DHA and EPA, are oily marine fish, including salmon, mackerel, salami and herring. Additionally, some of the plant foods we eat contain almost no omega 3 fatty acids. Flaxseed oil, canola oil, sunflower oil, coconut oil, wheat germ oil, roasted soybeans, walnuts, broccoli, eggs and spinach are food sources of alpha-linolenic acid (ALA).

Research shows that plant foods contain little to no omega-3 fatty acids, so for this reason they are not recommended as a substitute for fish. Therefore, if you want to experience the benefits of omega-3 fatty acids, you must get them from seafood such as oily fish or from omega 3 supplements.

Benefits of Omega 3 Fatty Acids

• Omega-3 can promote fetal development: Several experiments have confirmed that omega-3 fatty acids can promote fetal development. Nowadays, more and more people are taking omega-3 fatty acids to promote the development of the fetal brain and retina. Because in the last three months of pregnancy, the fetal tissues will absorb a large amount of DHA, but during this period, only the pregnant woman's body can provide enough omega-3 to supplement the fetus with sufficient nutrition. Therefore, it is recommended that pregnant or breastfeeding mothers eat 8-12 ounces of seafood per week for the health of their children.
• Omega-3 regulates normal heart rate: Taking foods rich in omega-3 may help stabilize blood pressure levels. Because omega-3 can be found in most cells in the body, and these "special cells" are part of the heart and blood vessels. If these cells contain enough omega-3, they will release substances that control blood clotting, immune function and regulate heart pumping. When the heart pumps regularly, our system removes obstructions that block the flow of blood around the body.
• Omega-3可保護好視力：Omega-3可幫助老年人抵抗弱視的衰老跡象，因為omega-3脂肪酸有助於排出眼中多餘的液體。因此omega-3有助於治療眼部問題，也有研究表明omega-3可減輕眼睛乾澀問題。
• Omega-3 can improve children's learning ability, reading ability and attention: Studies have shown that children who eat more foods rich in omega-3 fatty acids show better learning ability and memory. Because 60% of the human brain is made up of fat and brain cells contain a lot of fatty acids, children who eat more omega-3 rich foods appear to be smarter.

Related Reading:Effects of Omega-3 Fatty Acids on Infant Brain and Child Development

Omega-3 supplement recommendations

Top bioavailable fish oil products include:

Swisse-Ultiboost Odourless High Concentration Wild Fish Oil

This is a high quality, odorless fish oil product containing 1500mg of EPA and DHA. These softgels may help regulate heart rate while promoting eye health.

Charenda - High Potency EPA Fish Oil for Adults

This product contains 55% EPA, which means that this product is mainly used to maintain cardiovascular health or help stabilize blood pressure levels. Each capsule contains 1100mg of fish oil and is recommended to be taken twice daily.

Charenda-High Purity DHA Fish Oil for Children

Each capsule contains 700mg of highly purified fish oil to improve your child's learning ability and long-term health. Children love fish oil softgels, and you can add the odorless capsules to children's meals or snacks.

Jamieson-Wild Salmon Oil 1000mg

This product supports heart health and brain health. Jamieson itself is a strictly certified Canadian brand. Judging from its reputation in the market over the years, you can trust that this product is a highly pure and highly bioavailable fish oil blend.

Kirkland Signature – Omega-3 Ultra Concentrated Fish Oil 1200mg

This Kirkland Signature-Omega-3 super concentrated deep sea fish oil capsule is also worth recommending, containing high-purity and highly concentrated unsaturated fatty acids (EPA & DHA). The product's formula may help stabilize blood pressure levels, maintain heart health, and promote brain development and improve eye function.