The best time to eat fish for omega-3, heart health and brain function

Eating fish offers your body essential omega -3 fatty acids – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – which support heart and brain health. Although timing is not critical, omega-3 consumption with meals that include certain food fats can improve absorption and can reduce digestive side effects.

When should you eat fish?

There is no “perfect” time to eat fish for omega-3 benefits. However, how and when you eat, it can have an impact on digestion, energy levels and absorption of nutrients:

• Morning or lunch: Eating fish earlier in the day can provide regular release of energy and protein to keep you full, making it a good option for lunch. In addition, the pairing of fish with whole grains and vegetables supports control of blood sugar and helps support concentration.
• Dinner: Having fish at night can promote brain recovery and better sleep, as DHA supports melatonin regulation. Some people also find lighter proteins, such as fish, easier to digest in the evening than red meat.

Best time for heart health

For cardiovascular advantages, Coherence counts more than timing. Studies suggest that eating at least two portions of fatty fish per week helps reduce triglycerides and blood pressure. Whether you eat salmon at lunch or dinner, what matters most is that you include it regularly in your diet.

Associate the fish with healthy hearts – such as green leaves, nuts, olive oil or fiber -rich grains – have its protective effects. Avoid frying, as this can counter the advantages of omega-3.

Best time for the brain function

Omega-3s are essential for memory, concentration and health of the brain in the long term. Some research shows that DHA intake supports learning and can reduce the risk of Alzheimer’s disease.

Because omega-3 help regulate neurotransmitters and sleep cycles, Eat fish at dinner Can be particularly useful for cognitive recovery and better sleep. However, Eat at lunch Can stimulate concentration during the day, making the calendar flexible according to your needs.

Why omega-3 count

Fatty fish such as salmon, mackerel, herring, sardines and trout are the main sources of EPA and DHA. These are essential omega-3 fats that your body cannot do enough.

Omega-3 can:

• Help reduce inflammation
• Support the levels of healthy triglycerides
• Keep your brain and nerves that work well
• Help reduce the risk of certain cancers

Obtaining enough omega-3 is linked to better heart health, improving cholesterol and triglyceride levels and age-related decline. Since your body cannot make these fats in large quantities, it is important to do them regularly in your diet.

Advice for omega-3 from fish

Here are some considerations when it comes to eating fish:

• Choose fatty fish twice a week: Options such as salmon, sardines and trout offer the highest levels of EPA and DHA.
• Size of portions: A portion is around 4 ounces (roughly the size of your palm).
• Cook it healthy: Cooking, grill, steam or grills preserve nutrients without adding unhealthy fats.
• Balance with other nutrients: Vitamin D, antioxidants and fiber foods further support the absorption of omega-3 and heart health.
  
• Watch the mercury: Environments and young children should limit high mercury fish such as the shark, swordfish and mackerel of the king. The safer options include salmon, tilapia, shrimps and canned light tuna.

When should you take fish oil?

If you don’t eat fish, omega-3 supplements (fish oil or seaweed oil) can help fill the gap. Supplements can reduce triglycerides, but whole fish also provide proteins, vitamin D and selenium that pills cannot completely replace.

Some early research suggests that when you take fish oil can make a difference. A pilot study in 2021 in healthy adults tested the effects of the consumption of sausages enriched with fish oil in the morning compared to the evening. Researchers discovered that morning consumption Deduce to:

• Lower triglyceride levels
• Reduction of reduced saturated fatty acids
• Decrease in omega-6 polyunsaturated fatty acids

Morning and evening contribution The increase in levels of EPA and DHA, which means that fish oil is beneficial at any time of the day, although morning intake can offer additional metabolic advantages.

Always check with your health care provider before starting the supplements, especially if you take anticoagulants or if you have heart disease, as fish oil can affect the risk of bleeding.

Why should you take fish oil with food

Taking fish oil with a meal that contains fat helps your body better absorb omega-3. A recent study revealed that people who took fish oil after eating a meal had higher levels of EPA and DHA – the main omega -3 fats – than those who took it on an empty stomach or before eating.

Eating fish oil with a meal improves the amount of your body. This means that you get the most goods and the benefits of the brain when you take it with a meal that has healthy fats, such as avocado, nuts or olive oil.