EPA and DHA fatty acids pack more punch
In meat, especially in certain fish species (especially fatty and fatty) such as wild caught salmon, sardines, anchovies, herring, tuna (and certain whitefish (cod, pollock)), high levels of extremely healthy omega-3 fat contain acids :
EPA (eicosapentaenoic acid)
DHA (docosahexaenoic acid)
These important omega-3 fatty acids are found only in meat and especially in seafood.
Although fish have the highest levels of EPA and DHA, you can also find a decent percentage of omega-3 and a little less in oysters, but the dosage is still okay, eg. Shrimp and crabs.
The ALA fatty acid is necessary but less effective
What about plants?
The good news is that certain vegetables, seeds and nuts contain a relatively high amount of omega-3. High omega-3 plants are e.g. Flaxseed, hemp seeds, chia seeds, walnuts, broccoli, cauliflower, soybeans, tofu and winter squash, just to name a few.
The less good news is that the omega-3 fatty acid found in plant sources is the less effective fatty acid:
ALA (alpha-linolenic acid)
According to certain studies, the body needs all three types of fatty acids - but EPA and DHA - also known as marine omega-3 - are the most important.
Omega-3 acts at the cellular level and is therefore the starting point of many bodily functions
Omega-3 fatty acids form part of the outer cell surfaces (cell membranes) in our body, thus affecting the efficiency of cell receptors that enhance cell communication.
Omega-3 plays a role in the production of a particular hormone that, among other things, affects the contraction and relaxation of the arterial walls. This is one of the main reasons why research studies have found such a strong correlation between reduced risk of heart disease and swallowing omega-3.
Omega-3 also plays a role in reducing inflammation, which is why it has helped to reduce the symptoms of, for example, inflammation. Eczema and rheumatoid arthritis. (Reference).
Besides these powerful benefits of omega-3, omega-3 could also play an important role in cancer prevention and many other things.
Heart and Artery-related Benefits of Omega-3
Advantage # 1: Reduces the risk of death from myocardial infarction
A heart attack can be the one-year outcome of a process known as atherosclerosis, where plaque (basically a form of fat) accumulates and blocks the vital blood flow through the coronary arteries to your heart. This condition is called coronary heart disease.
This plaque formation hardens the arteries, rendering them inflexible and narrowing the passage of the blood, which means that the heart muscles are not optimally supplied with blood and oxygen.
An additional risk to this constriction is that plaque bursts and subsequent blood clotting partially or completely blocks passage in the artery.
If the heart does not receive the required amount of oxygen, a heart attack can occur.
"Omega-3 has a beneficial effect on a range of cardiovascular disease risk factors and reduces the risk of sudden death from heart attack" (Penny Kris Etherton, Professor of Nutrition, Pennsylvania State University).
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