Recommended daily omega-3 intake for your diet

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What do the experts have to say about the recommended Omega-3 daily intake in terms of dietary requirements? While many of us are aware of the health benefits Omega-3 has to offer, it can be a bit more tricky to appreciate how much is needed on a regular basis. Let us therefore take a quick look at some of the ways in which we can obtain this vital nutrient before moving on to discuss professional dosage recommendations.

Health benefits of Omega-3

Although there are those who advocate for a reduction in fats in a healthy diet, there is one fat you should probably be consuming more, not less. Some people say that Omega-3 is among the most important nutrients. Among the elderly, a lack of certain Omega-3 fatty acids is connected to impaired mental functioning and an increase in the risk of death.

Heath heart

For the rest of the population, Omega-3 is believed to support heart health. In fact, patients who survived a heart attack are advised to supplement their diets with Omega-3 rich fish oil to dramatically reduce their chances of having another heart attack or stroke. Omega-3 fatty acids can help reduce triglyceride levels. Triglycerides are a fat that is stored in your blood cells and high triglycerides contribute to increased risk of heart disease.

Prevent diseases

The benefits of Omega-3 fatty acids are helpful in preventing or improving the symptoms of a range of diseases, including heart disease, stroke, osteoporosis, rheumatoid arthritis, breast, colon and prostate cancer, Crohn’s, Parkinson’s and lupus.

Health benefits of omega 3

What is the Recommended Daily Dosage of Omega-3 Fatty Acids?

The sheer variety of Omega-3 uses in relation to a healthy diet have been studied extensively over the years. Various health organizations have likewise set out their own recommendations in regard to daily intake. Having said this, there is no single dosage that has been universally recognised. Some of the factors that need to be taken into account include (but may not be limited to):

Most industry professionals nonetheless recommended dosages of between 250 and 500 milligrams on a daily basis. Still, this can be difficult to obtain even when consuming the best Omega-3 foods that offer relatively high concentrations. The use of Omega-3 supplements could therefore be an excellent way to augment the amount that your body receives. But first let’s look at best Omega-3 foods

Best Omega-3 foods: fish and plant-based sources

With such a contribution to health, how can you ensure that you are getting enough Omega-3 fatty acids in your diet? There are animal based sources and plant based sources of Omega-3s.

The main animal-based sources are fish (especially tuna and salmon), fish oil supplements and krill oil.

The main plant based sources of Omega-3s are chia seeds and flax seeds, including flaxseed oil.

  • Chia seeds are small seeds that range in color from white to black. They have little taste and add a crunchy texture to smoothies. They can also be used in simple chia seed pudding recipes like this one.
  • It’s important to note that unground flax seeds cannot be digested, so they need to be ground before eating. Once ground, flax seeds can be added to bread doughs, soups, quiches and other dense foods without changing the taste. Flax seeds can also be made into gluten-free crackers, using recipes like this one. You can add vegetables, spices and sauces to give your flax crackers a taste you’ll enjoy.

A final note. Many people confuse Omega-3 with Omega-6. Both are necessary for optimum health, but many people already get too much Omega-6 and not enough Omega-3 in their diets.

Best omega 3 foods examples

Meat-Based Sources of Omega-3 Fatty Acids

Notwithstanding fish such as salmon, there are also plenty of meats that are able to satisfy Omega-3 daily intake requirements. These include:

  • Red meats such as mutton, lamb and beef
  • Poultry including pork, chicken and turkey breast

However, it is important to note that the level of saturated fats associated with some red meats may actually negate the health benefits of Omega-3. Thus, it may be better to incorporate more fish (such as mackerel, herring and sardines) into your dietary regimen.

Vegetarian Sources of Omega Fatty Acids

Some of the best Omega-3 foods come in the form of vegetables. Vegetarian sources of Omega fatty acids are also quite popular due to the fact that they tend to be rich in additional vitamins and minerals. Thus, they should represent the cornerstone of any well-balanced diet. Whether employing Omega-3 for weight loss goals or you simply enjoy vegetables, here are some excellent options to consider:

  • Algae and seaweed
  • Edamame
  • Green leafy vegetables such as spinach and broccoli (in smaller amounts)
  • Brussels sprouts

Note that many of these foods also contain alpha-linoleic acid (ALA). This is another potent fatty acid and it can be used to augment existing Omega-3 uses (such as if you wish to lower your cholesterol levels).

Are Omega 3 Capsules Viable Alternatives?

Are you looking to increase your Omega-3 daily intake? Perhaps some of the foods mentioned above cause issues such as bloating or indigestion. In these cases, the use of Omega-3 capsules can represent a viable option. This is even more relevant if you wish to increase your dosage of Omega-3 for weight loss targets.

It is normally best to choose capsules that contain a vegetarian-based enteric coating. These tend to be easier to digest and they will be absorbed rather quickly into your system. Additionally, taking smaller doses on a frequent basis is thought to enable your body to efficiently break down the bonds between these fatty acids. This once again helps to increase the absorption rate and therefore, the beneficial effects that you can expect to enjoy.

Omega 3 and weight loss

Take Omega-3 Fatty Acids to Meet Your Weight Loss Goals with Spatz3

Not only do these fatty acids play a crucial role in terms of heart health and cholesterol levels, but they can help you to lose weight over time. So, it is wise to keep the information outlined above in mind if you wish to further increase the benefits associated with your Spatz3 adjustable gastric balloon.

Should you wish to learn more, it is always a good idea to speak with a doctor or a nutritionist. He or she can provide even more targeted advice. While the exact Omega-3 daily intake that is required will vary between individuals, there is no doubt that the health benefits are equally profound.

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