Omega 3: Where Does It Come From? 7 Best Natural Sources

Omega-3 fatty acids are essential polyunsaturated fats that benefit the body by boosting energy, sustaining every cell's integrity, and keeping other health functions working correctly. Consuming Omega-3 from quality sources is important cause your body can not produce it.

Omega 3: where does it come from? Common sources where you can find this valuable element include:

• Fish and other seafood (salmon, tuna, mackerel, sardines, and herring).
• Seeds and nuts (Walnuts, chia seeds, and flaxseed).
• Plant oils (canola, flaxseed, and soybean).

The article provides an overall view of OMEGA-3 and 7 familiar food sources that can help you consume it adequately.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are "healthy fats" that support the body's membranes and help produce energy. Specific types of this acid include ALA, EPA, and DHA.

Due to the body's limited ability to create adequate OMEGA-3, the practical way to increase these fatty acid levels is by consuming foods, beverages, or diet supplements.

While ALA is mainly found in plant oils, including flaxseed, soybean, and canola oils, DHA and EPA are accessed from fish and sea products.

Benefits of Omega-3 Supplements

Omega 3 aids your health by reducing the chance of developing Alzheimer's and other persistent diseases, like heart and arthritis.

• Heart health: Omega-3 prevents plaque formation on the arterial walls and ensures proper blood vessel softness and gliding ability, reducing cardiac pressure and heart disease. Therefore, an Omega-3-rich diet lowers blood levels of triglycerides and cholesterol.
• Anti-inflammatory properties: Long-term inflammation can cause chronic diseases, such as coronary artery disease, arthritis, and depression. Due to its anti-inflammatory and nutritious value, omega-3 can mitigate these symptoms. Many researchers have proven its effectiveness in lowering the chances of most inflammatory and autoimmune diseases.
• Brain function: Some studies have shown that omega-3 food sources might lower the odds of dementia, Alzheimer's disease, and other cognition-declined conditions.

7 Common Omega-3 Rich Food Sources

Omega 3: Where does it come from? Here are 7 Omega-3-rich sources that provide adequate fatty acid to support your body and brain.

• Mackerel: This fish type has 4580 mg of total omega-3 fatty acids, incorporating EPA and DHA. A 3.5-ounce serving offers 500% of the daily value for vitamin B12 and 130% for selenium, demonstrating its high nutrient content. It can be served as a whole filet or smoked with little preparation.
• Salmon: Salmon is a valuable source of omega-3 fatty acids, with 3.5 oz (100 g) of oil containing 2,150 mg of DHA and EPA. It's abundant in nutrients, such as protein, selenium, vitamin D, and B vitamins. Consuming this kind of fish often can decrease the risk of depression, dementia, and cardiac diseases.
• Herring: A 100-g portion of these medium-sized oily fish contains 2,150 mg of EPA and DHA. A 3.5-oz serving contains nearly 100% of the daily value of selenium and 779% of the daily value of vitamin B12.
• Sardines: These small oily fish are very nutrient-dense. Over 370% of the daily need for vitamin B12, 24% for vitamin D, and 96% for selenium can be found in a 3.5-oz portion of drained sardines. Meanwhile, 3.5 oz canned Atlantic sardines contain 982 mg of EPA and DHA.
• Oysters: Shellfish is commonly rich in nutrient values, and oysters, in particular, have appreciable amounts of zinc, copper, and vitamin B12. Three ounces, or 85 grams, of oysters provide 289% of the recommended daily intake of zinc, 69% of copper, and 567% of vitamin B12.
• Flaxseed: Flaxseed seeds are a rich source of omega-3 fat alpha-linolenic acid (ALA), fiber, magnesium, and other nutrients. When comparing flaxseed to other oily plant seeds, omega-6 to omega-3 is higher. Whole seeds have 2,350 mg of omega-3 per tablespoon (10.3 g) or 7,260 mg of omega-3 per tablespoon (13.6 g) of oil.
• Chia seeds: Chia seeds are a good source of magnesium, manganese, and selenium. One ounce (28 grams) of chia seeds provides 5g of protein, 8 essential amino acids, and 5,050 mg of ALA.

Omega-3 Supplements

Doctors frequently prescribe omega-3 supplements, such as vegetarian algal oil, fish oil, and cod liver oil, to reduce heart disease risk factors. However, in people with good health, large amounts may have adverse consequences. Research on the impact of omega-3 fatty acids on various disorders, such as asthma, cancer, depression, psoriasis, and inflammatory bowel diseases, is also ongoing.

Research has often focused on fish oils as an omega-3 fatty acid source. Though ALA might offer similar advantages, we know little about these plant sources. Fish oils containing EPA and DHA now provide a greater proven benefit.

STAAR LABS OMEGA supplement contains a high amount of DHA and EPA. OMEGA is a soft gel that ensures maximum effectiveness by combining 1000 mg of fish oil, 400 mg of EPA, and 300 mg of DHA. This supplement is effective in improving mental health, vision, heart health, sleep, skin, and memory.

Maintaining healthy DHA levels is crucial for sustaining biological processes. For optimal health, it is advised to ingest 250–500 mg of DHA daily, which can be found in oily fish, omega-3 fish oil supplements, and fortified foods.

Supercharge Your Body with STAAR LABS Supplements

Omega 3: where does it come from? Flaxseed, soybean, and olive are examples of plant oils that are the richest sources of ALA, whereas primary sources of EPA and DHA are fish.

EPA and DHA are more easily absorbed by the body than plant-based ALA. Using OMEGA supplements adds an adequate amount of these good fats, maintaining and improving heart and brain health.

Besides, STAAR LABS also provides other supplements to support your brain, muscles, and whole body. Consult with us right now to optimize your health goals!