Omega-3 Fats in the Diet: Facts, Benefits, and Natural Sources

Running head: OMEGA-3 FATS IN THE DIET
Omega 3 fats in the diet
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1OMEGA-3 FATS IN THE DIET
Omega 3 - Facts and Benefits to live a Healthy Life
Fats are one of the most important components of any healthy diet that maintain various body
functions of a living organism. Health benefits of Omega-3 and Omega-6 are endless, that
enable it to be incorporated in every prescribed diet chart. In order to discuss the omega-3,
the fatty acid is another essential concern. Since 19th century Fish oil has been used in
England and other European countries for its variety of health benefits. A healthy amount of
fish oil consumption has been proven highly beneficial in Greenland. It has been identified
that high amount of fish oil consumption has significantly reduced the frequency of heart
disease among citizens. Henceforth, numerous natural resources that can be incorporated into

2OMEGA-3 FATS IN THE DIET
daily diet chart in order to maintain the healthy amount of omega-3 consumption instead of
using medicated supplements.
Classifications of Omega-3
Omega 3 fatty acids are extremely important for health, while it cannot be produced within
the human body. Therefore, the classification of Omega- 3 has to be identified. Two of the
most commonly founded components are Eicosapentaenoic acid (EPA) and Docosahexaenoic
acid (DHA). These acids are not easily found in the fish sources like sardines and salmon
(Calder 2015). In addition, the last one is Alpha-linolenic acid or ALA, which can be found
in the plant sources like seeds and nuts. In spite of available sources, supplementations are
often used in daily life for fulfilling the Diet gap. However, the best way is to consume
Omega-3 rich food rather than the supplements. It has been researched that Human body is
capable of converting ALA into EPS and DHA. It is true that EPA and DHA is most
preferable but those who cannot consumer fish they can add seeds and nuts in their meal for
fulfilling their diet gap (Kang, Grodstein, and Manson 2015). In this context, people might
have a question that “Do Omega-3 Food items make any difference?”
Nutritional study on Omega-3 sources
Identify the natural resources of omega-3 fatty acid is crucial to make a healthy diet plan.
Mackerel, Shad, Salmon, whitefish and Bass are the massive source of Omega-3. In these
sources, the amount of fatty acid ranges from 1567 mg to 3367mg. Vegetarians also have the
opportunity to fulfil their needs through consuming ALA-rich vegetables. These vegetables
are Chia Seeds, Flaxseed, broccoli, Hemp Seeds, Grape leaves and Spinach. In this case, the
fatty acid amount is ranged from 961 mg to 8543 mg (Koh 2017). Therefore, there is the
maximum amount of sources, which could be added to the daily diet to maintain healthy
well-being.