Omega-3 fatty acid is one of the most important polyunsaturated fats required by our body. It can be produced inside the body and must be obtained from an outside source. There are three types of omega-3: alpha-linoleic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
Omega-3 plays an integral role in cardiovascular system in terms of keeping sufficient blood flow and heart rate. Increase consumption of omega-3 leads to lower risks of cardiovascular diseases such as heart attack or stroke. ALA is the most common in western diet. Men should get 1.6 gram each day. Women should intake 1.1 gram each day. While pregnant it should increase up to 1.4 gram per day and during breastfeeding up to 1.3 grams per day. Food sources for omega-3 are walnuts, chia seeds, kidney beans, flax seeds, hemp seeds, soybean oil, salmon, seabass, oysters etc.
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