Omega-3 is a type of essential fatty acid that is often touted as a super ingredient because it has various health benefits. Unlike other ingredients, these fatty acids cannot be produced by the body itself, but from food or supplements that are consumed, Check more at https://osavi.com/en/products/fatty-acids.html. Here are the benefits of omega-3 along with the types of foods that contain these essential fatty acids.
Benefits of Omega-3 for Body Health
Omega-3 is one of the important nutritional intakes that are important to fulfill. The goal is to maintain the overall health of the body from attacks of various diseases. Here are the benefits:
1. Lowering the Risk of Cardiovascular Disease
Eating fish that contain high fish oil (omega-3), can reduce the risk of cardiovascular disease, and stroke. In addition, eating foods rich in omega-3 fatty acids on a regular basis can reduce levels of triglycerides (bad fats) in the blood.
2. Maintain Eye Health
Eating fish with omega-3 content twice a week is considered to reduce the risk of macular degeneration due to age factors. Macular degeneration itself is a visual impairment in the elderly, so vision looks blurry. This condition will certainly affect the ability to read, drive, write, or recognize faces.
3. Prevent Dementia
The next benefit of omega-3 is to prevent dementia, or impaired memory, thinking, and behaviour. If consumed regularly, omega-3 can support the cognitive development of the brain, increase blood flow and the formation of new cells, reduce depression, and prevent early dementia.
4. Maintain Mental Health
The benefits of omega-3 are known to be good for brain health. However, these essential fatty acids are also good for consumption to maintain one’s mental health. The content in it can help increase the smooth flow of blood in the brain so that symptoms of depression and anxiety can be overcome. Not only that, but the content of omega-3 can also improve a person’s mood.
5. Relieves Arthritis
Finally, the benefits of omega-3 are also claimed to reduce joint pain in arthritis. If you consume this fish oil regularly for 3 months in a row, then the risk of joint pain can be lowered. Omega-3 is also able to increase the immune system of people with rheumatoid arthritis, so the percentage of healing can increase.
To meet the daily needs of the body, adults are advised to meet the intake of omega-3 1.1-1.6 grams per day. As for children, it is recommended to meet omega-3 intake of around 0.7-0.9 grams per day. To get this intake, you can get it from the following foods:
1. Fish and Other Seafood
Fish is a good source of omega-3 for pregnant women. Several types of fish can be consumed, such as salmon, sardines, freshwater fish, and tuna. In addition to fish, omega-3 is also widely contained in shrimp, crab, and shellfish. However, it should be noted that one does not eat seafood that has the potential to contain mercury.
2. Vegetables and Fruits
In addition to seafood, pregnant women can also get omega-3 intake through vegetables and fruits. Well, some vegetables and fruits are rich in omega-3, such as avocado, spinach, Brussels sprouts, and broccoli.
3. Nuts and Seeds
Omega-3s are also widely contained in flaxseeds, chia seeds, walnuts, soybeans, hazelnuts, to almonds. To make it taste more delicious, you can add nuts or seeds to oatmeal or smoothies for breakfast in the morning.
Although it has many benefits, it is not recommended to consume omega-3 in excess because it can cause side effects. Some of these side effects include nausea, vomiting, diarrhoea, and headaches. If you feel it is not enough, you can meet this intake by taking OSAVI omega-3 supplements. You can eat healthy and nutritious foods, exercise regularly, and get enough rest. In order for the body’s health maintenance process to be more optimal, you can add OSAVI fatty acid supplement products as a way to keep your heart healthy.