Why It's Never Too Late to Add Omega Fats to Your Diet
For an individual looking to take control of their health, one of the first places to start is their diet. Food is a natural way to manage weight, heart health, joint health, and more. Even minor dietary changes can provide significant benefits. Omega fats are one nutrient that can be monitored in a person's diet to potentially achieve desired health benefits.
What Are Omega Fats and Why Are They Important?
Omega fatty acids play an important role in the body's health.
Omega-3 fats are polyunsaturated fat. They are considered "essential" fat because the body does not produce them, so they must be consumed in the diet. They provide many essential functions related to heart health, mental health, and metabolism. This is the primary omega fat that most individuals should eat.
Omega-6 fats are another type of polyunsaturated fatty acid. They are also essential and should be included in a person's diet. Omega-6 fats provide energy, but most people do not need to consume as much of this fat as they do omega-3 fats.
Omega-9 fats are monounsaturated and non-essential because the body can produce them. However, there may be some benefits to replacing some saturated fats with omega-9 fatty acids in the diet.
What Are the Benefits of Increasing Omega Fats in the Diet?
Many studies have analyzed the benefits of omega fats. An individual interested in improving brain or joint health may be particularly interested in making these changes to their diet.
Inflammation and Joint Health
According to the Arthritis Foundation, omega-3s are an excellent ingredient for reducing inflammation due to their anti-inflammatory properties. The omega-3 fats interfere with specific immune cells, which can help prevent rheumatoid arthritis or reduce joint swelling or pain in those with it. Omega-3s can also help protect against other diseases related to inflammation, including heart disease.
Brain Health
Research suggests that diets with omega-3 fats deficits are linked to cognitive impairments or lowered brain performance. However, diets rich in omega-3 fats may benefit from lower levels of depression and protection from Alzheimer's, dementia, and gradual memory loss.
Adding Omega Fats to the Diet for Maximum Benefits
There are various ways to increase omega-fat intake in the diet. The American Heart Association recommends two servings of fatty fish each week, with a serving being 3 ounces cooked. For maximum health benefits, diversity in the diet, or vegetarian/vegan diets, individuals should also consider plant-based foods high in omega-3 fats. Some omega-3-rich foods to consider adding to the diet include:
- herring
- mackerel
- salmon
- anchovies
- sardines
- tuna
- black cod
- flax seeds
- chia seeds
- kidney beans
- walnuts
- soybean oil
- edamame
- seaweed and algae
Meal Planning and More With Senior Helpers of Greater Dallas
One efficient way to ensure a healthy diet full of omega fats is through meal planning. If someone you know in Greater Dallas, Carrollton, Richardson, or the surrounding areas would benefit from in-home assistance, contact Senior Helpers of Greater Dallas. With a comprehensive set of services, a highly trained and friendly caregiver can assist with meal planning, grocery shopping, or other personal care services to make daily tasks easier. Contact us to learn more!