Omega 3 may be beneficial on the heart activity and make a posetive change in the fat composition in the blood. Omega 3 helps to maintain a healthy heart and heathy circulation.
The importance of incorporating omega-3 fatty acids is highlighted in a number of different studies worldwide. Most of these studies conclude that at least 1 gram of omega-3 a day has a positive effect on health. Therefore, LHL recommends one gram of omega-3 daily.
Studies also show that the best type of omega-3 comes from the sea, in the form of the omega 3 fatty acids EPA and DHA. You have to eat much more of omega-3 from plants to get the same good effect.
Pregnant and lactating women are advised to take at least 2-2.5 grams of omega-3 (about 1 percent of their energy intake), of which 200 milligrams (0.2 grams) of DHA.
Norwegian and Nordic health authorities recommend at least 1-2 grams of omega-3 each day. This applies to omega-3 from both seafood and plants, such as rapeseed oil and seeds.
The World Health Organization (WHO) recommends 1-2 servings of fish per week, and each serving should provide 200-500 milligrams of EPA and DHA.
The EU Food Authority, EFSA, considers 250-500 milligrams of EPA + DHA per day as adequate for healthy adults.
Taking omega-3 fatty acids from fish, “marine omega-3 fatty acids”, has shown in studies to reduce cardiovascular mortality. One possible reason for this is that fish oil reduces the content of triglycerides in the blood, which is a risk factor for heart disease.
Omega-3 fatty acids also give rise to compounds that counteract inflammation in the body. Fish oil can also cause reduced resting heart rate and lower risk of cardiac arrhythmias and blood clots.
A low intake of marine omega-3 fatty acids also increases the risk of stroke.
Remember that fish is also a very good source of complete protein, vitamins and minerals. For vegans and others who cannot eat fish or take cod liver oil, algae-based supplements can be an option.