Do you know that Omega-3 does not make you fat? Yes, it is safe. It has positive effects on your cholesterol level and blood lipids. People of different ages can get this benefit that leads to cardiovascular health.
Omega-3 fatty acids are crucial to your health. Two essential fatty acids are Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). EPA can be found at the flesh of cold-water fish such as tuna, mackerel, halibut, whale blubber, cod liver, and herring. On the other hand, DHA is found at the meat of cold-water fish.
Our body needs fatty acids for it to function and get health benefits.
Benefits of Omega 3 Fatty Acids
Although I mentioned that omega-3 fatty acids have good effects on the level of cholesterol in your body, research about weight loss also found fatty acids to be helpful. There is a theory that this fat does the following:
• Reduce the resistance of insulin
• Improve glucose sensitivity
• Speed up fat oxidation
• Reduce inflammation
A diet with omega-3 fatty acids is beneficial for weight management rather than having food that contains saturated fats. Thus, omega-3 does not make you fat. Instead, choosing salmon which is rich in omega-3 over beef during your dinner can help you lose weight.
Aside from what I mentioned benefits of consuming omega 3, there is a more favorable outcome that this diet can bring such as the following:
• Low blood pressure
• Reduce the risk of stroke and heart attack
• Low triglycerides
• Slow atherosclerosis
Weight loss Plan with Omega 3 fatty acid
Omega-3 fatty acids do not make you fat. Besides, you can plan your meal with omega-3 if you want to lose weight. Take a look at the information given below:
• The United States Department of Agriculture (USDA) guide for food pyramid recommends consuming 1 to 3 g of omega 3 in a day.
• Atkins diet or low carb diet recommends taking 3 to 4 g of omega-3 daily.
• The Ornish diet consumes 1g or less of omega 3 in a day.
Based on studies, researcher Mario Kratz, Ph.D. of Fred Hutchinson Cancer Research Center said that omega 3-fatty acid does not have a direct effect on losing weight, which is contrary to other results claiming that people lose their weight with omega-3 diet. However, Kratz said that if there is an effect, it’s minimal.
Sources of Omega 3
You can get omega-3 fatty acids from different foods like fish. Eating fish rich in DHA and EPA at least three times in a week can give you high omega-3. These foods are the following:
• Bluefish
• Herring
• Anchovies
• Salmon
• Mackerel
• Tuna
• Sardines
• Lake trout
• Sturgeon
Although eating fatty acids is an excellent idea, some foods have a high level of mercury and other toxins such as tilefish, shark, mackerel, and wild swordfish.
Aside from seafood, fish raised at the farm also have a high level of contaminants. You should not eat more than 7 ounces of fish in a week. Salmon and wild trout are safer to eat.
Below are some foods rich in ALA.
• Flaxseed
• Flaxseed oil
• Walnuts
• Soybean
• Canola oil
Although foods with omega-3 fatty acid have plenty of benefits, they can also become harmful because of having high calories. These foods include nuts and oils.
Side Effects of too much Omega-3
• Consuming too much of omega-3 can cause a high level of blood sugar to people that have diabetes. A study shows that consuming 8 g of omega-3 fatty acids in a day leads to a 22% increase of the blood sugar levels to people with type 2 diabetes. It is possible because of the stimulation of the production of glucose.
• Consuming a large amount of omega-3 may inhibit the blood clot formation that increases the risk of bleeding and can cause nose bleeding and bleeding gums.
• If you are taking a medication for low blood pressure, taking omega-3 fatty acids may lower your blood pressure even.
• Too much omega-3 fatty acids may give you diarrhea.
• Belching, indigestion, nausea, and heartburn for some people may result because of consuming too much omega-3 fatty acids.
• Too much omega-3 fatty acids from supplements or other foods can become toxic if taken too much.
• Consuming too much omega-3 fatty acids may cause insomnia. However, moderately consuming it has shown to enhance the quality of sleep.
Too much of Omega-3 Fatty Acids
Although there is a variation of recommendations in terms of omega-3 fatty acids intake depending upon your meal plan, most groups recommend an intake of 250 to 500 mg of both EPA and DHA in a day. So, anything higher than this figure is considered high. However, from the European Food Safety Authority, omega-3 fatty acid supplements are safe to consume up to 5,000 mg in a day.
On the other hand, higher amounts of omega-3 fatty acids are often recommended to people with particular conditions; heart disease and high levels of triglyceride.
The general rule is to lower your intake of omega-3 fatty acids when you experience adverse symptoms.
Bottom Line
The omega-3 fatty acid is a vital source of supplements and good for a healthy diet. However, consuming this too much can lead to harmful side effects like getting a high level of blood sugar and the high danger of bleeding. In short, it can pose a toll on your health. However, getting enough amounts of omega-3 fatty acids can give you plenty of health benefits. Hence, stick to the recommended dosage for your everyday consumption.
