When we hear the word “fat” we’re quick to associate it with words like obesity and heart attack but the truth is, not all fats are bad. Omega-3 Fatty Acids is something that you might wanna have regularly in your diet.
Benefits of Omega-3 Fatty Acids

Lower level of depression. A lot of research has been done and it was found out that in countries that eat a lot omega-3 fatty acids, cases of depression is very low.

Infant Development. DHA or Docosahexaeonic acid is a type of omega-3 fatty acid and is a primary structural component of the human brain and other organs of the body. DHA also plays an important part for an infant’s visual and neurological development.

Reduction of Symptoms, Risks and Prevention of Specific Diseases and Syndromes
  • reduces the probability of cardiac deaths 
  • beneficial effects in bipolar syndrome
  • beneficial effects in rheumatoid arthritis and asthma
  • reduces risk of having coronary heart disease
  • reduces the risk of peripheral arterial disease associated with smoking
  • reduces the risk of having hypertension
  • postpones cognitive decline in elderly men
  • reduces the risk of having prostate cancer
  • reduces the risk of pneumonia
  • helps in the alleviation of fatty liver
  • lowers blood pressure
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The good fats
Sources of Omega-3 Fatty Acids
Fish lovers are in for a treat! You can get a good amount of Omega-3 with: anchovies, bluefish, herring, mackerel, salmon, sardines, sturgeon, lake trout and tuna. The downside of having a strict fish diet is the absorption of too much mercury, which is poisonous to the body in high doses. The borderline is 7 ounces. Don’t eat more than that in a day. Other sources include: walnuts, flaxseed, canola oil, soybean oil.

Supplementation of Omega-3 Fatty Acids
For people who can’t eat fish (ex: allergies, have no access to fish, etc.), supplementation is highly recommended. The American Heart Association recommends 3 grams of fish oil per day. Don’t take more than that unless you discuss it with your doctor.
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I am vegetarian. I think I have very limited sources of good fats. Thank you very much for sharing this information. It can greatly help me when I plan my diet. Keep posting useful tips here. You have no idea how much you are helping us.

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