People care a lot about their general health, and strive to eat foods that contribute to achieving a healthy life free of diseases. The most prominent of these foods are those rich in omega-3, which are found in abundance in fish and some fruits. Today, through the Dalili Medical website, we will review some fruits that contain a percentage of omega-3.

**Omega-3**

 

Omega-3 is a group of fatty acids, including saturated and unsaturated acids. Omega-3 acids are divided into three main types: linoleic acid, fatty acids, and docosahexaenoic acid. These acids play a vital role in the functions of the body, as they contribute greatly to enhancing the functional performance of the body. You can easily obtain these acids from a variety of food sources that can be eaten daily.

**Recommended daily amounts of omega-3**

 

Doctors recommend the need to consume sufficient amounts of omega-3, and the US National Institute of Health has determined the recommended daily amounts as follows:

- Infants from birth to 12 months should get 0.5 grams.

- Children from 1 to 3 years should get 0.7 grams.

- It is preferable for children from 4 to 8 years to get 0.9 grams of omega-3.

- Females from 9 to 13 years get 1.0 grams, while males of the same age group get 1.2 grams.

- Females from 14 years and above get 1.1 grams, while males of the same age group get 1.6 grams.

**Benefits of Omega-3**

 

1. It helps reduce the risk of various types of cancer.

2. It helps protect the heart from various diseases.

3. It is a strong support for blood vessel health.

4. It protects against the risk of stroke.

5. It acts as an anti-inflammatory, especially for rheumatoid arthritis.

6. It is considered an effective treatment for growth disorders.

7. It is one of the most important treatments for depression and contributes to promoting mental health.

8. Reduces the risk of early dementia.

9. Helps prevent many skin diseases.

10. Helps treat asthma and other health conditions.

How can I know if I have an omega-3 deficiency?

 

There are some signs and symptoms that may indicate a deficiency in omega-3 fatty acids, the most prominent of which are:

- Feeling constantly tired.

- Poor memory.

- Mood swings or depression.

- Heart problems.

- Poor blood circulation.

- Weak immune system, which leads to increased incidence of diseases, infections and inflammation.

What is the ideal time to take omega-3?

 

There is no specific time to take omega-3, as it can be taken at any time of the day according to each person's preferences. However, there are some tips that may help you get the most out of its intake times.

**With main meals:** It is preferable to take Omega-3 with main meals, especially if you add fish oil to salads or eat a meal that contains fatty fish, as this enhances the benefits of Omega-3.

**With snacks:** You can also take Omega-3 with snacks, such as flax seeds or roasted nuts, as a snack between main meals.

**Besides breakfast:** You can add flax seeds or canola oil to your breakfast. You can also eat fatty fish as part of your breakfast, such as smoked salmon with boiled eggs.

**Before exercise:** Some studies indicate that taking Omega-3 before exercise may positively affect athletic performance and help reduce fatigue. It is preferable to consult a nutritionist or sports specialist to determine the best time to take it before exercise.

What are the most prominent types of Omega-3 supplements?

 

People who are unable to meet their dietary needs for omega-3s can benefit from taking supplements, and there are several types available to choose from, including:

1. **Fish oil supplements**: Fish oil supplements are the most common, as they contain DHA and EPA.

2. **Cod liver oil**: Cod liver oil is rich in DHA and EPA.

3. **Krill oil**: Krill oil is another rich source of DHA and EPA.

4. **Algae oil**: Algae oil is an excellent choice for people who follow a plant-based diet, as it provides a good source of omega-3s.

5. **Alpha lipoic acid (ALA) supplements**. The amount of omega-3s in each of these supplements varies depending on the type and brand, so it is always advisable to read supplement labels carefully.

**The most important fruits rich in Omega 3 acids**

 

**Mango** Mango is one of the most prominent fruits that contain Omega 3 and Omega 4 fatty acids, in addition to containing protein, vitamin A, and many essential minerals and vitamins that enhance the health of the body.

. **Papaya** Papaya is rich in many nutrients such as fiber, protein, carbohydrates, and natural sugars, as well as healthy fats (Omega 3) that support cardiovascular health, in addition to containing antioxidants, folic acid, and vitamin C.

. **Cantaloupe** Cantaloupe is known for its low calories and benefits in weight loss, and it also contains a high percentage of water that helps moisturize the body and prevent dehydration. In addition, it contains Omega 3 and Omega 6 acids.

. **Avocado** Avocado is a rich source of Omega 3 acids, which helps lower blood cholesterol levels and prevent cardiovascular diseases. Avocado oil can also be used to benefit from the same health benefits.

- **Kiwi and its peel**: Kiwi peel contains high levels of omega-3 acids, so it is important not to ignore it, as it also contains vitamin C.

- **Banana peel**: Banana peel contains omega-3 acids, and contains elements that enhance skin freshness, and it also contributes to increasing the happiness hormone and contains antioxidants.

- **Strawberry**: It is characterized byStrawberries are very rich in omega-3 acids, in addition to containing important elements such as potassium, which enhances heart health.

- **Raw berries**: Raw berries contain large amounts of omega-3, and have other benefits in improving the health of the body, as they provide the body with a number of acids necessary for its vital processes.

- **Frozen watermelon**: Watermelon is a very important fruit in providing the body with fluids and water, and it also contains a percentage of omega-3 acids, and helps moisturize the body and provide it with natural sugars.

-Dried guava is one of the most important fruits due to its many benefits and the vitamins it provides to the body. Guava also contains percentages of omega-3, and its leaves have great benefits.

Lemon juice enhances the psychological state and contains small amounts of omega-3, in addition to providing the body with the vitamins and citrus fruits it needs to perform its daily functions.

Nettle, also known as sea cactus, contains very small amounts of omega-3. Nettle can be found in health markets and general grocery stores around the world, but it is especially popular in Western countries.

Red cherries are a fruit rich in benefits, especially unsweetened cherries, as they contain omega-3 acids. Cherries are a delicious fruit that everyone loves, especially children, and they also contain a range of other vitamins.

**Omega-3 harms**

 

Despite the great benefits that omega-3 provides to human health, some important points must be taken into account when consuming it, the most prominent of which are:

Omega-3 can interact with some medications, such as blood thinners such as aspirin and anticoagulants such as warfarin. Therefore, people who take these medications are advised to consult a doctor before consuming large amounts of omega-3.

Some minor side effects may appear when consuming high doses, such as gas, diarrhea, and stomach pain. However, these effects are rare and usually minor and temporary.

Also, taking very high doses of Omega-3, exceeding the recommended doses, can increase the risk of bleeding and may affect the blood clotting process.

Furthermore, if Omega-3 is consumed from unreliable or contaminated sources, such as fish containing mercury, the potential risks of poisoning may increase.

**Omega-3 Harm**

 

Despite the great benefits that Omega-3 provides to human health, some important points must be taken into account when consuming it, most notably:

Omega-3 can interact with some medications, such as blood thinners such as aspirin and anticoagulants such as warfarin. Therefore, people who take these medications are advised to consult a doctor before taking large amounts of Omega-3. Some minor side effects may appear when consuming high doses, such as gas, diarrhea, and stomach pain. However, these effects are rare and usually minor and temporary.

Also, taking very high doses of omega-3, beyond the recommended doses, can increase the risk of bleeding and may affect the blood clotting process.

Furthermore, if omega-3 is consumed from unreliable or contaminated sources, such as fish containing mercury, the potential risks of toxicity may increase.