Benefits of Omega-3
Benefits of Omega-3
Benefits of Omega-3
We often forget the importance of “good” fat in our regular diet. An example of such are polyunsaturated fats, like omega-6 and omega-3, which are essential for our body to function but that the human body is unable to produce itself. The only solution for this is to get it from our food. Much of the food that we are already in the habit of eating, such as meat, eggs, and vegetables, contains a lot of omega-6. Omega-3, on the other hand, is harder to find in food.
It is important to maintain a good balance between omega-6 and omega-3; the body uses the former to promote inflammation and the latter to reduce inflammation. Nutrient imbalances make the body a fertile breeding ground for diseases like cancer.
Fatty acids play an important role in tissue regeneration and keeping your prostate healthy.
There are 2 types of Omega-3
Fish
- Fish – sardines, herring, mackerel, salmon (Atlantic), rainbow trout, etc., are rich in omega-3. Aim to have 2 servings of fish per week.
- Fish is better eaten fresh. Frozen fish loses omega-3 over time.
- Canned sardines are only good if they are preserved in olive oil and not in sunflower oil which is high in omega-6.
Plant sources
- Sources include fresh walnuts, flax seeds, walnut oil, canola oil, soya beans, tofu, etc.
- Flax seeds are a source of phytoestrogen that also contain fatty acids that can be beneficial when it comes to prostate cancer. You should not surpass the recommended daily intake of 45 g as flax seeds can lead to digestive problems. The seeds can be ground and mixed with other foods or consumed in the form of flax seed oil. Flax seed oil can be refrigerated for up to 3 months if kept in an opaque bottle that keeps it from oxidizing.
Sources and references
Last medical and editorial review: April 2024. See our web page validation committee and our collaborators by clicking here.