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Supplementation with n-3 unsaturated fats has been a trending health topic lately. From this article you will learn when to take Omega-3 supplements and which foods are good sources of Omega-3 ALA, EPA and DHA.
Supplementation that provides Omega-3 acids contains 3 types of unsaturated acids: ALA, EPA and DHA. However, most omega-3 supplements focus on the latter two, which are EPA and DHA acids derived from fish. This is because most of us consume enough plant foods that contain ALA and their levels in the body are sufficient for health.
Omega-3 fatty acids have a variety of properties. By replacing saturated fats, ALA helps control cholesterol levels, DHA supports heart and nervous system function and benefits vision, and EPA and DHA help strengthen the immune system. All three of these Omega-3 fatty acids also play an important role in maintaining the health of pregnant women.
You can find good-quality omega-3 dietary supplements, for example, on the website of a manufacturer of personalized supplements: https://pure4me.pl
Omega-3 supplementation may be especially useful for people with high blood cholesterol levels. According to recent research1, Omega-3 fatty acids can even reverse the negative effects of a high-fat diet on metabolism.
Omega-3-rich supplements are also sometimes recommended for pregnant women. This is because women with low levels of EPA and DHA in their blood are significantly more likely to miscarry2, and what’s more, researchers suggest that these two fatty acids play a beneficial role in the brain development of the growing fetus.
Other people who may benefit from Omega-3 fatty acid supplementation are those on weight loss diets, vegans, and people who want to boost their immune system. However, this depends on what levels of ALA, EPA and DHA they actually have in their blood – Omega-3 supplements are not needed by healthy people who provide themselves with these fats in sufficient amounts regularly with food.
The best sources of Omega-3 ALA are primarily plant foods such as flax and canola oil, flaxseeds, walnuts, Chia seeds and pumpkin seeds. However, we can also get enough ALA fats by eating vegetables such as Brussels sprouts or fruits (especially raspberries, blackberries and blueberries).
Omega-3 fats EPA and DHA should be sought in animal products: fish (mackerel and salmon are the most important), eggs and fish oil. Living in Poland, these fats are more difficult to provide themselves in the right amount. Dietary recommendations say to eat fish twice a week.
You can read more about dietary supplements, including omega-3 fatty acid supplements, on Pure4Me website.
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