How important are omega-3 fatty acids in the diet?
Omega-3 fatty acids are important because they are considered essential fatty acids, meaning the body cannot produce them on its own, says registered dietitian Grace A. Derocha, who specializes in diabetes care and education and is a national spokesperson for the Academy of Nutrition and Dietetics.
These nutrients help reduce inflammation, lower triglycerides, and support healthy blood pressure by keeping arteries flexible. They help nourish the heart, warding off problems like atherosclerosis and heart disease.
Fatty fish are a rich source of omega-3 fatty acids.
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The best way to supplement omega-3 fatty acids
Fatty fish are a rich source of omega-3 fatty acids, so consuming fatty fish is the easiest way to get omega-3 fatty acids, explains Derocha, according to the health news site Verywell Health.
The American Heart Association recommends consuming about two 3-ounce servings of fatty fish per week. This provides a source of essential omega-3 fatty acids, both EPA and DHA, which are important for heart, brain, and eye health.
Derocha also points out five types of fatty fish that are high in omega-3 fatty acids. These are salmon, mackerel, anchovies, sardines, and herring. The variety offers many different options, and all five contain both EPA and DHA.
What if you don't like fish?
If you don't like eating fish, omega-3 supplements, such as vegetarian fish oil, krill oil, or algal oil, may be helpful for people who don't eat fish or have higher omega-3 needs due to heart disease, high triglycerides, or other heart conditions.
Look for one that contains at least 500–1,000 milligrams of EPA and DHA, which can be one or two capsules, according to Verywell Health.
However, even if you don't like it, trying to eat a little fish is better than not eating it at all, expert Derocha noted.
Source: https://thanhnien.vn/bo-sung-acit-beo-omega-3-chuyen-gia-chi-cach-de-thuc-hien-185251128223218784.htm
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