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Do you need more Omega 3 fatty acids in your diet? Chances are that you do because studies have found that many people do not get enough Omega 3’s and if we all had adequate amounts in our bodies, there are a number of diseases and ailments that could be prevented. 

Our bodies contain a fairly high percentage fat and our brains contain almost 60% of fat. A very large portion of that fat in the brain is actually a type of Omega 3 fatty acid called DHA. For this reason, Omega 3 fatty acids are essential for a healthy brain. At every stage in life it is important to get adequate levels of this healthy fat, even before birth. Deficiencies of Omega 3’s have been linked to mood swings, depression, anxiety, bipolar disorder, dementia and other disorders. Omega 3 supplements have been used to treat and prevent mild to moderate depression and other mood disorders. Along with being an essential fat for brain health, Omega 3’s help other parts of the body. They promote a healthy heart, skin, hair and nails and also lowering cholesterol levels. 

Ideally, you should consume Omega 3 fatty acids every day. The National Institute of Health recommends that people consume at least 2% of their total daily calories as Omega 3’s. Others think that this number is low and recommend up to 4% of your calories be Omega 3’s. In order to do that you should eat fish (salmon is a great option), walnuts, flax seeds, beans, olive oil, squash, and hemp seeds hearts. The highest concentration is in hemp seed hearts, walnuts and flaxseeds. One quarter cup of flax contains around 7 grams of Omega 3 fatty acids and a quarter cup of walnuts have about 2.3 grams. In perspective, by eating a quarter cup of walnuts and a tablespoon of flax you will already be close to the recommended daily amount. Another great way to get more Omega 3’s in your diet is to take a daily supplement.