• PALM Centre

Food of the month: Omega 3 Fatty acids

Arthritis, in any form (osteoarthritis of rheumatoid arthritis) gives pain, discomfort and stiffness to the joints. In some serious cases, medication or surgery may be ordered. So what can be done to reduce swelling or pain? In most cases, inflammation is the main cause of pain and discomfort. Fortunately, there are studies showing benefits of certain food/compounds that help ease inflammation pain.

In this post, we share about omega 3 and its benefits.

Benefits of omega 3 fatty acid:

  • Reduce pain caused by inflammation

  • Reduce triglyceride levels.

  • May help to reduce risk of mortality in individuals who already have existing heart disease, but not in preventing heart disease.

  • Beneficial for helping vegans, individuals with hypertriglyceridemia or special populations such as lactating or pregnant women to meet their omega-3 fatty acid requirements.

Some good sources of omega 3 fatty acids:

Oily fish (salmon, tuna, mackerel, herring)

Nuts and seeds (walnuts, chia seeds, flaxseeds)

Plant oils (flaxseed oil, soybean oil, canola oil)

How much should i take?

It is suggested that ingesting 2.6g/day of omega 3 fatty acid showed significant improvement of pain.

Quick facts (food source and Omega 3 fatty acid content)

Bottom line

It is pretty easy to achieve the required amount of omega 3 fatty acids. Consider these point:

  • Consume 2-3 times of oily fish per week

  • Add flaxseeds into your daily breakfast (yoghurt, oats, cereal drink etc)

  • Add chia seeds into your drinking water

  • Snack on nuts instead of chips

  • Use omega 3 containing oils for cooking

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