“The data on omega-3 as it relates to decreasing triglycerides is very strong,” says John S. Triglycerides are a type of fat (lipid) found in the blood and elevated levels are considered a risk factor for cardiovascular disease. Persons with elevated levels of triglycerides may also benefit from omega-3 supplementation. Diets rich in the omega-3 fatty acids EPA and DHA-as found in oily fish such as salmon, cod, sardines and canned light tuna-or taking omega-3 supplements can support heart health by reducing blood pressure, as indicated by a review of clinical research. Perhaps the most well-known of omega-3’s benefits is on heart health. “Most people who don’t take omega-3 supplements or don’t have an omega-3 rich diet find themselves around 2 to 4 percent.” “Optimal levels of omega-3 would be 7 to 8 percent and above,” says Dr. However, Michael Chapman, MD, Cooper Clinic Platinum Physician, says many of his patients don’t get enough omega-3 in their diets.
OMEGA 3 BENEFITS FOR WOMEN SKIN
Most widely known to provide heart health benefits, research shows omega-3 fatty acids support good health in a wide variety of ways, including brain, eye, sleep, skin and gut health, as well as effectiveness at reducing inflammation, depression, anxiety and the risk of certain types of cancer.†īoth the American Heart Association and American Psychiatric Association recommend eating fish, particularly fatty fish-such as salmon, mackerel or albacore tuna-a minimum of two servings per week. Omega-3s are one of the most well-researched nutrients on the market, with more than 30,000 published studies exploring its various benefits. While it’s recommended we enjoy at least two serves of any fish each week, nutritionally we will benefit most from bumping up our omega-3 intake.Omega-3 Health Benefits Throughout The Body (14 min.) They differ from white fish nutritionally due to their naturally high omega-3 content, offering your entire daily recommended intake. Oily fish: Deep-sea oily fish include salmon, sardines, mackerel, trout, tuna, herrings and kippers. Rich in vitamin B12, vitamin B, selenium and zinc, it can be enjoyed fresh, grilled or even crumbed as a light, delicious meal. Exceptionally low in calories with about 100 calories per 100-gram serve and containing up to 20 grams of protein, white fish is a light, lean, protein source with plenty of key nutrients. White fish: All white fish such as hoki, whiting, barramundi are a great nutritional choice. Exceptionally high in protein and relatively low in fat, a single serve of just three to four large prawns contains almost 20 grams of protein, only 75 calories and less than one gram of fat, much of it omega-3. And while crab and lobster can be a little more challenging and expensive to track down, you can’t wrong with Aussie prawns. Oysters and mussels also offer an exceptionally high amount of iron per serve, while all shellfish offers vitamin B12 and the powerful antioxidants selenium, vitamin B and magnesium.Ĭrustaceans: Crab, lobster, crayfish and prawns pack a strong nutritional punch, with plenty of iodine, zinc and vitamin B12. Zinc is also helpful, which plays a key role in immune function. Shellfish: Oysters, mussels and scallops are especially rich in a number of key micronutrients that tend to be on the low side in Australian diets, including iodine, which is crucial for thyroid function. It is these special fats that are closely associated with a reduced risk of developing a number of lifestyle diseases, such as heart disease, thanks to their natural anti-inflammatory effects. These nutrients are found in the highest natural concentrations in deep-sea fish, including sardines and Atlantic salmon. The omega-3 issueĭata analysis of seafood intake around the world suggests that up to 38 million people globally do not get the optimal amounts of the omega-3 fats Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Also, most varieties of seafood are extremely low in calories compared to comparative proteins like red meat and have significantly lower levels of saturated fat: the type of fat associated with an increased risk of heart disease. Offering zinc, selenium, iodine and, in the case of oily fish such as sardines and Atlantic salmon, omega-3 fat and vitamin D, fish is one of the most nutrient-dense foods available. Not only is seafood a rich, natural source of protein, it also contains a range of micronutrients that elevate it to superfood status. Neil Perry's barbecued sardines with spicy mint and cucumber salsa The health benefits of seafood
0 kommentar(er)
