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.