Health Benefits of Omega-3s Found in Seafood

Omega-3 fatty acids are an incredibly important part of your diet. Eating more of this nutrient can benefit both your body and mind. Learn more about the health benefits of omega-3s and how to make sure you’re getting enough.

How Omega-3 Fatty Acids Benefit Your Health

Many people are turned off by the word “fat,” but the potential health benefits of consuming omega-3 fatty acids are far-reaching. In fact, when it comes to superfoods, it’s hard to beat omega-3s! Here are the primary ways in which omega-3 fatty acids improve your health:

  • Reduced risk of high blood pressure, blood clots, high triglyceride levels and cardiovascular disease
  • Improved skin and eye health
  • Antidepressant and anti-anxiety effects
  • Improved brain health in infants and young children when mothers consume it during pregnancy
  • Reduced symptoms of ADHD in children
  • Lower risk of asthma in children
  • Decreased mental decline and dementia in seniors
  • Reduced symptoms of osteoporosis, arthritis and other joint pain
  • Anti-inflammatory effects
  • Reduced symptoms of rheumatoid arthritis, lupus, ulcerative colitis, Crohn’s disease and other autoimmune disorders
  • Improved liver health
  • Heightened ability to get a restful sleep
  • Lower risk of cancer

How to Increase Omega-3s in Your Diet

You can find omega-3s in fish and dietary supplements. The recommended intake per day is 1.1 grams for women and 1.6 grams for men. The best sources of omega-3s include cold-water fatty fish like salmon and herring. Shellfish and lower-fat fish such as tuna and tilapia contain omega-3s as well, but in smaller amounts.

Some foods are also fortified with omega-3s such as yogurt, milk, juice, eggs and soy products. While you should get as much omega-3s from your diet as possible, you can also take fish oil supplements in the form of a pill.

Here are some examples of what you would need to eat to obtain the recommended 1.1 to 1.6 grams of omega-3s per day:

  • Cooked salmon (2 oz)
  • Cooked herring (2 oz)
  • Canned sardines (3 oz)
  • Cooked mackerel (3 oz)
  • Canned salmon (4 oz)
  • Cooked rainbow trout (4 oz)
  • Cooked sea bass (5 oz)
  • Cooked shrimp (14 oz)
  • Canned tuna (18 oz)

The 2015-2020 Dietary Guidelines for Americans recommends consuming about 8 ounces of a variety of seafood per week to enjoy the total package of nutrients found in fish, including omega-3 fatty acids. Are you getting enough salmon, herring, sardines and mackerel in your diet? Stock up on the best seafood for omega-3s by shopping at R&R Quality Meats & Seafood in Redding, CA. To learn more about us, please visit our website or contact us at (530) 241-7770.

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