Nativa Complex^® Omega 3

Tips for good health and wellbeing

• Eat 2 portions of fish per week, oily fish is best. A portion for adults is about the thickness and size of the palm of the hand or 140g in weight of fresh fish or 1 small can of tinned fish.
• Choose fish that is fresh or tinned in brine or water and avoid those tinned in oil
• Eat more oily fish and from sustainable sources like salmon, tuna, mackerel, herring, trout, sardines.
• Cook with an omega-3 rich oils e.g., walnut, flaxseed, canola, and rapeseed oils
• Take omega-3 supplements with a meal containing healthy fats or foods fried in healthy oils e.g., stir-fry, peanut butter, avocado, tofu, nuts and seeds (sesame, chia, sunflower, pumpkin)
• Limit oily fish (two portions per week) if you are pregnant or planning a baby
• Sneak more omega-3 into your diet: Rainbow salad with tuna and anchovies, Fish tacos with creamy avocado sauce, Sprinkle flax seeds or chia seeds and avocado, on a salad, Add peanut or walnut butter to your smoothie, Snack on soy-based products like edamame beans & baked tofu.

Omega-3: A buzzing trend for good health

Did you know that the 3rd of March is Global Omega-3 Day? Initiated by the Global Organization for EPA and DHA omega-3s (GOED, this is a day to focus on the importance of getting enough omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for our health. Higher levels of EPA and DHA have been associated with many positive health outcomes, including improved cognition and brain function, cardiovascular, joint, bone, muscle, anti-ageing, hair, skin, nails, eye, immune function, fetal development, infant, maternal health and so much more! Unfortunately, most individuals around the globe are not getting enough of these omega-3s to experience their health benefits.

Why do omega-3s need a special commemoration day?

• 80% of people worldwide are not getting enough EPA and DHA omega-3s (and in the US it’s higher than 95%).
• When it comes to omega-3s, EPA and DHA are most important, not just for your heart or during pregnancy, but throughout your entire life.
• The best food source of EPA+DHA omega-3s is fatty/oily fish. You can also get these nutrients from an omega-3 supplement.
• Aim for at least 500mg EPA+DHA per day. Get this from eating fatty/oily fish, eating foods fortified with EPA/DHA, and by taking an omega-3 supplement.
• Pregnant and lactating women should get at least 700mg per day of EPA+DHA, with at least 300mg of that as DHA.
• There is no concern about the safety of EPA and DHA omega-3s. Both the US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) recognize that long-term intake of 5g/day of EPA+DHA is safe.

The Most Common Sources Of Omega-3s In Supplements:

• Fish oil: Fish oil is the most common source of omega-3s used in supplements. It is derived from the tissues of oily fish such as salmon, mackerel, and sardines. Fish oil supplements are rich in two important omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
• Krill oil: Krill oil is another popular source of omega-3s used in supplements. It is derived from krill, small shrimp-like crustaceans that live in the oceans. Like fish oil, krill oil supplements are rich in EPA and DHA. Krill oil is often marketed as a more sustainable and eco-friendlier source of omega-3s compared to fish oil. However, there is limited research comparing the health benefits of krill oil to fish oil.
• Algae oil: Algae oil is a vegetarian and vegan-friendly source of omega-3s. It is derived from certain types of algae that are rich in EPA and DHA.

Omega-3 supplements can be derived from various sources, including fish oil, krill oil, and algae oil. While fish oil is the most common source of omega-3s used in supplements, krill oil and algae oil are also great options. It’s important to choose supplement formulated from a high-quality sources such as Nativa Complex^®.