How much Omega-3 do you really need and where to get it in your diet?

how-much-omega-3-do-you-really-need-and-where-to-get-it-in-your-diet TOKYO, JAPAN - JANUARY 05: A customer eats a piece of tuna sushi inside one of the company's Sushi Zanmai sushi restaurants after the year's first auction at Tsukiji Market on January 5, 2017 in Tokyo, Japan. Kiyomura Co. bid the highest priced tuna weighing 212 kilogram (467.38 pound) for 74.2 million yen ($637,155) at the year's first auction. (Photo by Tomohiro Ohsumi/Getty Images)

Omega-3 can do fantastic things to our body especially when consumed regularly.

For women, in particular, omega-3 fatty acids play a crucial role in balancing hormones. Experts say that omega-3 can help boost dopamine level which is responsible for a great mood and a healthy sex drive.

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Additionally, omega-3 fatty acids are also found to be important in maintaining great cardiovascular health and reducing the risk of heart disease and blood clots.

Unlike other nutrients and vitamins, our bodies do not produce omega-3 fatty acids organically. Therefore, we must acquire it by consuming foods and supplements that are rich in omega-3 fatty acids.

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With all its amazing benefits, you might be wondering, how much omega-3 you should consume. Well, you need to take a good look at your diet first to determine your dietary needs. However, it is recommended for women over 20-years-old to consume about 1.1 grams of omega-3 fatty acids daily.

For those omnivores out there, the best way to reach your quota is to consume 2 to 3 servings of fish rich in omega-3 fatty acids. Fishes rich in omega-3 includes mackerel, salmon, herring, sardines, bass, krill, and tuna.

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On the other hand, various vegan options are also available. For vegans and vegetarians who don’t consume fish, you can have your recommended omega-3 intake by eating flaxseed products, chia seeds, and walnuts. Algal oil is also a great source of omega-3.

Aside from consuming fish and other omega-3-rich products, you may also get your daily dose of it from supplements. Experts recommend that the best omega-3 supplements for women are those that contain a high percentage of DHA or docosahexaenoic acid and EPA or eicosapentaenoic acid. However, It is always best to research the best omega-3 supplement for you as well as consult your doctor.

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