Do you consume 1 to 2 servings of fish per week? No? Fear not, you are not the only one. While many of us understand the multiple health benefits of fish, preparing for a balanced diet with sufficient Omega-3 fatty acids may be a challenge, especially when we are often swamped with our daily activities. For individuals who do not eat at least one serving of fish per week, fish oil supplements can help to get sufficient Omega-3s.
Where does fish oil come from? What is the recommended intake of omega-3 fatty acids? How can you benefit from consuming fish oil supplements?
Sourcing for omega-3 fatty acids
Omega-3 fatty acids are commonly found in marine life and plants. Derived from the tissues of oily fish such as tuna, anchovies and mackerel, fish oil is rich in omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Additionally, omega-3 fatty acids are also found in plant-based foods such as chia seeds, walnut, perilla oil, and more. Instead of EPA and DHA, the omega-3 fatty acids found in plants are known as alpha-linolenic acid (ALA).
The recommended intake of omega-3 fatty acids
According to the World Health Organization (WHO), individuals are recommended to consume 1 to 2 portions of fish per week. This is due to the many health benefits of EPA and DHA. As our body does not produce omega-3 fatty acids on its own, we obtain them from the food we consume, primarily from fish. In fact, the Heart Foundation recommends consuming a minimum of 250 – 500mg of EPA and DHA combined for healthy adults. For individuals who do not consume fish at least twice a week, fish oil supplements are another rich source of omega-3.
Benefits of fish oil supplements
- Reduce the risk of stroke and supports heart health
- Improve memory and support brain health
- Building stronger immunity with its anti-inflammatory action
- Omega-3s repair damaged skin cells, further nourishing the skin
- Support eye health by preventing dry eyes
Omega-3 fatty acids are a vital component of our daily diet, contributing to the basic health of our cells. One of the key sources of omega-3 fatty acids is fish oil. Essential for maintaining overall health and well-being, fish oil plays an important role in brain health and is known to maintain healthy eye function.