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Omega 3, or polyunsaturated, fatty acids can be found in a variety of foods and are considered vital to good health, though they must be consumed in the right fashion.
Types
Omega-3 fatty acids are contained in foods such as the alpha-linolenic acid in oils, walnuts and flaxseed or the docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in fish.
Significance
Eating the recommended amount of omega-3 fatty acids every day can lower your risk of cancer, cardiovascular disease, rheumatoid arthritis and other diseases. Individuals suffering from depression and other mental health disorders can benefit from including omega-3 foods in their diet.
Function
The ALA in omega-3 rich foods is broken down into EPA and DHA. EPA is then able to help reduce heart problems while DHA supports the growth of cells in the brain.
Recommended Consumption
The American Heart Association says individuals should eat two servings (3.5 ounces each) of fatty fish such as sardines, albacore tuna and salmon every week to make sure they are getting enough omega-3 fatty acids in their diets.
Warning
While fish is a good source of omega-3, pregnant women and children should avoid eating it, as it can contain high levels of mercury and other toxins.
Source:
Whfoods.com: Omega-3 Fatty Acids
University of Maryland Medical Center: Omega-3 Fatty Acids
Harvard School of Public Health: Omega-3 Fatty Acids
More Information:
The American Heart Association: Fish and Omega-3 Fatty Acids
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