You might have heard of omega-3, and you’re probably aware that it’s present in fish and cooking oils, but omega-3 has a lot to offer us by way of maintaining a healthy lifestyle. In this article, we’ll be explaining what omega-3 is, how it can be incorporated into your diet, which foods you should be eating that contain omega-3 and the benefits that omega-3 has to offer. Let’s delve deeper into omega-3 and all of its advantages.
What is omega-3?
Omega-3s are a type of polyunsaturated fat that is essential for good health. Omega-3s are often obtained from the foods we eat and the oils we cook with. It’s important to incorporate as much omega-3 into your diet as possible, as the body cannot make it on its own. There are many benefits to omega-3s in our diet, which we will get onto in a moment, but for now, how can you increase the amount of omega-3s in your diet?
How can you incorporate omega-3 into your diet?
The World Health Organisation (WHO) recommends that you consume 0.25 to 2 grams of EPA plus DHA per day. There are plenty of ways in which you can get more omega-3 into your diet, from eating two servings of fatty fish a week to eating high-fat plant foods. But what other foods and cooking oils contain omega-3?
Which foods contain omega-3?
If you’re looking to incorporate more omega-3 into your diet, then there are some foods and oils that contain more of it than others. You should aim to get your omega-3 from food rather than from supplements. In addition, try and consume at least one food containing omega-3 around twice a week. Here are some foods you can eat that will help you to get more omega-3 into your diet:
- Rapeseed oil
- Walnut oil
- Flaxseed oil
- Soybean oil
- Pumpkin oil
- Anchovies
- Bluefish
- Flounder
- Freshwater trout
- Herring
- Salmon
- Sardines
- Sturgeon
- Tuna
- Beans
- Chia seeds
- Edamame
- Flaxseed
- Walnuts
6 benefits of omega-3
There are many benefits that omega-3 has to offer with regard to your health. According to the British Heart Foundation, it can: reduce triglycerides, improve circulation, prevent blood clots, lower blood pressure and maintain a healthy heart rhythm. Among those many advantages, there are others, such as:
1. It’s great for heart health
WebMD claims that research shows that eating fish high in omega-3s may reduce your odds of cardiovascular disease by lowering your cholesterol and triglycerides, which is something we have already touched on. The same benefit, however, cannot be had from taking fish supplements, according to the same source, with one study ending early because fish oil supplements raised participants’ chances of having atrial fibrillation, which is an irregular heartbeat that causes strokes.
2. It can deal with symptoms of autoimmune diseases
WebMD claims that omega-3s in fish and oils can help with symptoms of several autoimmune diseases, such as rheumatoid arthritis, lupus and Crohn’s disease. Although it’s important to note that more research needs to be done to understand how they work and if omega-3s from fish are better than those in supplements.
3. It provides some relief for depression
According to WebMD, several clinical trials have studied how well omega-3s work in helping people who aren’t getting relief from antidepressants. It was also found that omega-3s can help relieve some symptoms of depression. However, more research is needed to come to a definitive conclusion, as some studies have had mixed results.
4. Getting plenty of omega-3s in pregnancy is important for the baby’s brain development
WebMD claims that getting plenty of omega-3s into your diet while you’re pregnant is great for your growing baby. It’s important for their brain development, future thinking and even their reasoning skills, states the same source.
5. It aids in AD/HD management
AD/HD, also known as Attention Deficit/Hyperactivity Disorder, is a condition where the brain functions differently. It has an impact on attention spans, hyperactivity and impulse control. WebMD suggests that children diagnosed with AD/HD have low levels of omega-3 fatty acids in their blood. Further research, according to the same source, shows that fish oil might improve the symptoms of AD/HD in some children. However, more research is needed.
6. It can protect against cognitive decline
According to WebMD, research shows that omega-3s help to protect against cognitive decline, Alzheimer’s disease and dementia. It is said to have a positive effect on gradual memory loss linked to ageing. You get the most benefit from omega-3s when your diet is full of omega-3s, and only before cognitive-declining symptoms set in.
Cater Oils is pleased to provide a free waste cooking oil collection service, offering you cash or a credit note against a fresh supply of cooking oil in exchange. We can also provide fresh cooking oil supplies to a wide range of sectors and industries, whether we collect waste oil from your premises or not. If you would like further information about our free used cooking oil collection service, our fresh supply of cooking oil or how we turn your waste oil into biodiesel, get in touch with a member of our friendly, knowledgeable team today – we’re always happy to hear from you.
