What Do You Add in Your Bucket to Get Sufficient Omega 3?

As everyone knows that Omega-3 fatty acids may help us to reduce the risk of heart diseases and stroke. These healthy fats are must be added to everything, from eggs to spread and you’ll be able to get it naturally in fatty fishes, including salmon and tuna. There are different kinds of omega-3s:

•  ALA (alpha-linolenic acid)
• DHA (docosahexaenoic acid)
• EPA (eicosapentaenoic acid)

Your body can turn ALA into DHA and EPA, though not very efficiently and present only about 15% of the plant-based ALA will be converted to DHA and EPA within the body. That is why, many dietitians and nutritionists recommend getting DHA and EPA from supplements to stay healthy. 

Fish: Top Source of Omega-3 Fatty Acids

Look for seafood rich in omega-3s, such as:

• Anchovies
• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (freshor light, canned in water)

Grains and Nuts With Omega-3s

Gor vegetarians, bread and pasta are some of the foods that may have omega-3 and you should add it into your diet plan. as we know that these fats are naturally found in whole grain foods like seeds and nuts. When shopping grains and seeds, look for omega-3s in:

• Bread
• Cereal
• Flaxseed
• Flour
• Pasta
• Peanut butter
• Oatmeal
• Pumpkin seeds
• Pizza, packaged
• Flour tortillas
• Walnuts

Veggies With ALA Omega-3s

Another way to get omega -3 from plants is vegetables, especially green leafy ones, which are good sources of ALA, one form of omega-3 fatty acids. It is found that ALA is not as much as powerful in the comparison of other omega-3 fatty acids like DHA and EPA. Here are some leafy vegetables also have fiber and other nutrients, as well as omega-3s.

• Brussels sprouts
• Kale
• Spinach
• Broccoli
• Cauliflower

Oil With ALA Omega-3s

Oils can be a good source of getting an adequate amount of omega3 fats, including:

• Canola oil
• Cod liver oil
• Flaxseed oil
• Mustard oil
• Soybean oil
• Walnut oil

As with most nutrients, whole foods trump any enriched, fortified, or processed foods similarly, Omega fatty acids can oxidize if overly processed or allowed to become stale, so make sure you pick the fresh one for yourself.

However, there is no specific recommendation for taking fish oil, but if you have 4-5 fish oil capsules in a day.  On the dosage of omega 3 nutrients, nutritionists suggest a common intake for adults that should be 1600 milligrams (mg) for men and 1100 mg for ladies. You’ll find roughly 450 mg in a very 6-ounce can of tuna and 600 mg in 3 ounces of salmon. It may harm you and may make bleeding more likely in people taking antiplatelet drugs, such as aspirin. It may also suppress the immune and inflammatory response in those with immunodeficiency such as HIV/AIDS.

It is recommended to talk with your doctor before taking high doses of omega-3 supplements. That is why whenever it comes to add omega 3 supplements in your diet, Healthy Naturals is one of the most trustable places to get it. If you are thinking the same then, visit the website today and get your fish oil supplements as soon as possible.

What Will Happen If I Overdose on The Omega-3 Supplement?

A wise man once said, “overdose of anything is risky, it suits the case of love too.”

Fish oil has become a new hot topic in the healthcare market and almost every second company is highlighting its benefits. However, only a few of them are brave enough to educate users about the overdosage of Omega-3 fish oil supplements.

Rich with DHA and EPA, fish oil has been shown to reduce the blood pressure, inflammation, and saturated fats which are contributing factors to heart diseases and conditions. But the overdose of fish oil may actually do more harm than good when it comes to health.

As the company has already provided and providing information about the benefits of fish oil pills, it has decided to lift the veil from some of the most common side effects of fish oil if you overdose it.

Potential side effects of omega-3 fish oil

The side effects a person may experience after overdosing on the Omega-3 fatty acids depends upon several factors.

This includes the health condition, history of medication, and if the person has any risk factors related to fish oil supplements. Most of the people who take fish oil supplements as per prescribed dosage do not experience any serious side effects, but those who overdose it can certainly experience some side-effects. Here are some of the side -effects caused by overconsumption of fish oil:

High blood sugar

Searches highlights that overconsumption of omega-3 fatty acids can increase the blood sugar level which is dangerous for diabetic people. For instance, a study found that consuming the 8grams of omega-3 supplements per day can increase the overall blood sugar level by 22% in people with diabetes.

The reason behind this effect is that Omega-3s can stimulate the production of glucose that is a key contributing factor to high blood sugar. However, other studies highlighted that only a high dosage can cause such fluctuation in the blood levels.

Diarrhea

Diarrhea is one of the most common side effects associated with the overdosage of omega-3 fish oil. In addition, other sources of omega-3 like flaxseeds, hempseeds, and kidney beans that are alternatives to fish oil may also cause diarrhea.

If you are experiencing the symptoms like diarrhea then, make sure you are taking as per the recommended dosage or consider decreasing your dosage for a while.

Low blood pressure

Fish oil is famous for its capacity of lowering down the blood pressure. In fact, in one survey where 90 people from different age group participated highlighted that consuming 3 grams of omega-3 fatty acids per day can significantly increase the blood pressure level compared to medication. 

While these effects can certainly helpful for people with high blood pressure, it can cause serious threats to people with low blood pressure. Also, fish oil may react with the blood pressure-lowering medications so, it is suggested to consult with your physician before incorporating the fish oil supplement.

How much is too much?

Although the recommended dosage can differ from one person to another depending upon the health condition, many professionals only recommend 250–500 milligrams of combined EPA and DHA. However, a higher dosage is recommended to people with particular health conditions.

According to the American Food and Drug Administration, omega-3 fatty acid supplements can be safely consumed at a dosage up to 5000mg daily.

The experts at the Healthy Naturals suggest right before you expose yourself to any sort of medicine and supplement carefully go through its effects, side-effects, and dosage. Omega-3 is one of the essential nutrition associated with a number of health benefits. However, overdosage of anything can bring more damage than it does good and the same applies to the omega-3 fish oil supplement as the overdose can increase the risk of bleeding, high blood pressure. Therefore, it is recommended to stick to the suggested dosage to gain the whole benefits from Omega-3 fatty acid supplements.