There are more oils that are able to boost your health, but in this article, we are addressing the ones that can make sure you get enough Omega-3 and you also benefit from inflammation prevention. Check out the latest reports about this below.
Did you know that our bodies cannot produce omega-3 and omega-6 fatty acids naturally? These essential fatty acids must be obtained through our diet and have antioxidant and anti-inflammatory properties that can reduce the risk of cardiovascular diseases.
Unfortunately, most vegetable oils contain more omega-6 than omega-3. For example, 100 grams of extra-virgin olive oil contains 15.4 grams of saturated fatty acids, 69.2 grams of monounsaturated fatty acids (primarily oleic acid, which is omega-9), and 9.07 grams of polyunsaturated fatty acids (with 8.4 grams being omega-6 and only 0.651 grams being omega-3).
So, how can we increase our omega-3 intake? One good source is fish oil, which is found in salmon, sardines, and mackerel.
Vegetarian options
Here are the options for vegetarians:
1. Algal
Algal oil is a great source of omega-3 fatty acids, such as DHA and EPA, similar to fish oil.
2. Sacha Inchi
Sacha inchi oil is an excellent source of omega-3 fatty acids and may help lower cholesterol, blood pressure, and aid in weight loss. It is recommended to use it as a dressing in cold salads and juices. Research suggests that sacha inchi oil can also reduce post-meal inflammation and lipids.
3. Perilla Seed
During fetal development, it’s crucial for pregnant mothers to consume sufficient essential fatty acids to construct cell membranes and neurons.
Not getting enough of these fatty acids can lead to postpartum memory decline, as the body may take them from the mother’s brain to provide for the baby.
Some sources suggest that perilla seed oil supplementation can support the baby’s neural development and have a calming effect on pregnant women, which could potentially result in more intelligent and fairer-skinned babies. However, it’s important to note that there is insufficient evidence to support perilla’s use during pregnancy or while breastfeeding.
According to the latest notes, perilla seed oil has a positive impact on cognitive functions, and supplementing with it in old age can help protect cognitive ability and prevent cognitive impairment.
4. Flaxseed
Flaxseed oil is an excellent source of omega-3 fatty acids. It’s essential to be cautious when purchasing flaxseed oil, as the refining process can produce harmful cyanides that can be dangerous to the human body. To ensure the flaxseed oil contains safe levels of cyanides, it’s recommended to check laboratory reports before purchasing.
