{"id":610,"date":"2021-07-27T15:17:13","date_gmt":"2021-07-27T15:17:13","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=610"},"modified":"2024-01-22T13:00:50","modified_gmt":"2024-01-22T13:00:50","slug":"benefits-of-omega-3","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/","title":{"rendered":"5 Benefits of Omega-3: Why You Should Get More"},"content":{"rendered":"\n<p>Omega-3 acids are a group of polyunsaturated fatty acids that help our body function in different ways. Mainly found in seafood, <strong>omega-3 can be divided into 3 main types<\/strong>:<\/p>\n\n\n\n<ul>\n<li>ALA \u2013 Alpha-linolenic acid<\/li>\n\n\n\n<li>EPA \u2013 Eicosapentaenoic acid<\/li>\n\n\n\n<li>DHA \u2013 Docosahexaenoic acid<\/li>\n<\/ul>\n\n\n\n<p>The DHA and EPA of omega-3 fatty acids are found in seafood like salmon, trout, mussels, crab, etc., while ALA comes from other <a href=\"https:\/\/joggo.run\/blog\/diet-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">foods<\/a> such as soy, canola, etc.<\/p>\n\n\n\n<p>In this article, we will discuss in detail the use, benefits, and side effects of omega-3 acids.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#which-foods-contain-the-most-omega-3s\" title=\"Which Foods Contain the Most Omega-3s?\">Which Foods Contain the Most Omega-3s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#the-top-5-benefits-of-omega-3\" title=\"The Top 5 Benefits of OMEGA-3\">The Top 5 Benefits of OMEGA-3<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#it-can-combat-anxiety-and-depression\" title=\"It can combat anxiety and depression\">It can combat anxiety and depression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#it-reduces-the-risk-of-cardiovascular-disease\" title=\"It reduces the risk of cardiovascular disease\">It reduces the risk of cardiovascular disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#it-can-fight-inflammation\" title=\"It can fight inflammation\">It can fight inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#it-can-alleviate-the-conditions-of-metabolic-syndrome\" title=\"It can alleviate the conditions of metabolic syndrome\">It can alleviate the conditions of metabolic syndrome<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#it-battles-the-autoimmune-disease\" title=\"It battles the autoimmune disease\">It battles the autoimmune disease<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#how-much-omega-3-should-i-take-daily\" title=\"How Much Omega-3 Should I Take Daily?\">How Much Omega-3 Should I Take Daily?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#consumption-for-adults\" title=\"Consumption for adults\">Consumption for adults<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#consumption-during-pregnancy-and-breastfeeding\" title=\"Consumption during pregnancy and breastfeeding&nbsp;\">Consumption during pregnancy and breastfeeding&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#consumption-for-children\" title=\"Consumption for children\">Consumption for children<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#consumption-for-depression\" title=\"Consumption for depression\">Consumption for depression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#consumption-for-heart-health\" title=\"Consumption for heart health\">Consumption for heart health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#can-omega-3-have-side-effects\" title=\"Can Omega-3 Have Side Effects?\">Can Omega-3 Have Side Effects?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/benefits-of-omega-3\/#conclusion\" title=\"Conclusion\">Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"which-foods-contain-the-most-omega-3s\"><\/span>Which Foods Contain the Most Omega-3s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before we jump straight into the benefits of these fatty acids, here are the foods that are naturally full of its content:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Salmon<\/h4>\n\n\n\n<p>It is among the most nutritious foods in the world. It encompasses <strong>high-quality protein<\/strong> and tons of nutrients like <strong>vitamin B, vitamin D, and selenium<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Mackerel<\/h4>\n\n\n\n<p>It is a small but fatty fish that is boasted with healthy nutrients. A serving of mackerel will provide <strong>0.43g of EPA and 0.59g of DHA<\/strong>. Additionally, the fish is also an excellent source of vitamin B-12 and selenium.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Chia seeds<\/h4>\n\n\n\n<p>These are amazing plant-based sources of <strong>ALA, protein, and fiber<\/strong>. One serving of chia seeds offers <strong>5.055g of ALA<\/strong>.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Oysters<\/h4>\n\n\n\n<p>Generally, oysters are known for its <strong>high content of zinc<\/strong>; it also contains a high amount of omega-3 fatty acids. Six raw oysters have as much as <strong>370mg of omega-3<\/strong> content. You can eat it as a snack, appetizer, or even a whole meal.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Walnuts<\/h4>\n\n\n\n<p>Loaded with fiber, walnuts are highly nutritious. Along with omega-3, these are also boosted with <strong>manganese, copper, and vitamin E<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Sardines<\/h4>\n\n\n\n<p>These are tiny, oily fish that are popularly eaten as snacks or starters. They basically have all the nutrients that your body needs like <strong>vitamin B12, selenium, and vitamin D<\/strong>. As for omega-3 content, <strong>3.5 ounces of sardines have 1,480 grams<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Seaweed and algae<\/h4>\n\n\n\n<p>Chlorella, spirulina, nori are various types of algae that have many health benefits. These are high in EPA and DHA content. Seaweed is also <strong>a good source of protein<\/strong> and is considered to have antioxidant, antidiabetic, and antihypertensive characteristics.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"the-top-5-benefits-of-omega-3\"><\/span>The Top 5 Benefits of OMEGA-3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here are some of <strong>the benefits of omega-3 fatty acids<\/strong> that are backed by scientific research:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"it-can-combat-anxiety-and-depression\"><\/span>It can combat anxiety and depression<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Depression and anxiety are among the common symptoms of mental disorders. Studies suggest people who consume omega-3 regularly are <strong>less likely to feel depressed or anxious<\/strong>. Moreover, people who are already suffering from depression and anxiety can improve their symptoms by consuming omega-3 <a href=\"https:\/\/joggo.run\/blog\/pre-workout-supplements-for-running-are-they-good-for-you\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/pre-workout-supplements-for-running-are-they-good-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">supplements<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"it-reduces-the-risk-of-cardiovascular-disease\"><\/span>It reduces the risk of cardiovascular disease<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Stroke and heart attack are among the leading causes of death in the world. Early researches revealed that <strong>people eating fish had a lower rate of heart disease<\/strong>. And, later it was linked to the consumption of omega-3. It\u2019s been proven that:<\/p>\n\n\n\n<ul>\n<li>It can reduce blood pressure levels in people suffering from high blood pressure.<\/li>\n\n\n\n<li>It can reduce triglycerides by 15% to 30%.<\/li>\n\n\n\n<li>It can improve the level of good HDL cholesterol.<\/li>\n\n\n\n<li>It can also protect blood platelets from clumping, thereby preventing blood clots.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"it-can-fight-inflammation\"><\/span>It can fight inflammation<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>While inflammation is the body\u2019s natural response to damage and infection, if it continues for long, inflammation can become long-term. Chronic inflammation can result in diseases such as cancer, heart diseases, etc. Omega-3 fatty acids are known to <strong>reduce the molecule production and components linked to inflammation<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"it-can-alleviate-the-conditions-of-metabolic-syndrome\"><\/span>It can alleviate the conditions of metabolic syndrome<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Metabolic syndrome encompasses central obesity called <strong>belly fat, insulin resistance, high blood pressure, low good HDL cholesterol, and high triglycerides<\/strong>. Metabolic syndrome paves the way for many serious health issues. Omega-3 fatty acids can improve the symptoms of metabolic syndrome.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"it-battles-the-autoimmune-disease\"><\/span>It battles the autoimmune disease<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>In this condition, the immune system attacks the healthy cells mistaking them for foreign cells. Omega-3s can fight against these diseases and become more important at the earlier stages. Getting an adequate amount of omega-3s in the first year of life can reduce the risk of autoimmune diseases like <strong>multiple sclerosis, type 1 diabetes, autoimmune diabetes, etc<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-much-omega-3-should-i-take-daily\"><\/span>How Much Omega-3 Should I Take Daily?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Various organizations have released their guidelines on the intake of omega-3. People need to consume these fatty acids in different quantities based on their health conditions. But here is a standard suggestion for how much omega-3s you should be consuming:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"consumption-for-adults\"><\/span>Consumption for adults<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>According to some sources, adults should get approximately <strong>0.25 grams of DHA and EPA every day<\/strong>. Moreover, for ALA, males should consume <strong>1.6 grams, whereas women should intake 1.1 grams<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"consumption-during-pregnancy-and-breastfeeding\"><\/span>Consumption during pregnancy and breastfeeding&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>During pregnancy and breastfeeding, you need to add more omega-3s to the diet. Women should be consuming <strong>0.3 grams of EPA along with DHA<\/strong>. Moreover, they should be taking <strong>0.2 grams of DHA<\/strong> alone. During pregnancy, women should be consuming <strong>1.4 grams of ALA<\/strong>, whereas when lactating, the consumption should be <strong>1.3 grams<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"consumption-for-children\"><\/span>Consumption for children<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>For infants up to the age of 1, omega-3 consumption is recommended at <strong>0.5gram in total<\/strong>. Human milk offers EPA, DHA, and ALA for these infants.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"consumption-for-depression\"><\/span>Consumption for depression<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Young adults with symptoms of depression should consume <strong>1.4 grams of DHA along with EPA daily<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"consumption-for-heart-health\"><\/span>Consumption for heart health<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>People suffering from cardiovascular disease should keep the omega-3 consumption at approximately <strong>1 gram of EPA along with DHA<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"can-omega-3-have-side-effects\"><\/span>Can Omega-3 Have Side Effects?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omega-3 fatty acids contain certain side effects that include:<\/p>\n\n\n\n<ul>\n<li>Infection<\/li>\n\n\n\n<li>Burping<\/li>\n\n\n\n<li>Indigestion<\/li>\n\n\n\n<li>Flu-like syndrome<\/li>\n\n\n\n<li>Back pain<\/li>\n\n\n\n<li>Taste change<\/li>\n\n\n\n<li>Itching<\/li>\n\n\n\n<li>Vomiting<\/li>\n\n\n\n<li>Upset stomach<\/li>\n\n\n\n<li>Constipation<\/li>\n\n\n\n<li>Chest pain<\/li>\n\n\n\n<li>Rash<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omega-3 fatty acids are certainly beneficial for your health in many ways. However, prior to its consumption, make sure you are aware of its effect on your health. If you experience the above symptoms, then you should contact your physician immediately. Moreover, for the consumption of omega-3 to improve the symptoms of a health condition, you should consult your physician to get accurate recommendations based on your health conditions.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Omega-3 acids are a group of polyunsaturated fatty acids that help our body function in different ways. Mainly found in&#8230;<\/p>\n","protected":false},"author":5,"featured_media":616,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"11","inline_featured_image":false,"footnotes":""},"categories":[5,11],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/610"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=610"}],"version-history":[{"count":24,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/610\/revisions"}],"predecessor-version":[{"id":3995,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/610\/revisions\/3995"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/616"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}