OMEGA-3 FATTY ACID
Omega-3s are nutrients you get from food or supplements that help build and maintain a healthy body. They’re key to the structure of every cell wall you have. They’re also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should.
- Two crucial ones — EPA and DHA — are primarily found in certain fish.
- ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds.
HEALTH BENEFITS
Depression And Anxiety
Mental health is just as important as physical well being. And omega-3 fatty acids are a great way to improve one’s state of mind.
- Omega-3 is effective against symptoms of anxiety such as constant nervousness and fear.
- EPA, a significant component of omega-3, has proven just as effective in fighting depression as anti-depression drugs.
Eye Health
A regular dosage of Omega-3 could help in preserving vision. DHA, a type of omega-3, is a major structural component of the retina of your eye. When you don’t get enough DHA, vision problems may arise Studies prove that omega-3 can reduce the chances of macular degeneration.
It also prevents dry eye syndrome and vision loss in old age. In addition, you can include omega-3 fatty acids in your diet to reduce the symptoms of glaucoma.
Brain Health
Omega-3s are crucial for brain growth and development in infants. DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye. Every pregnant woman is prescribed an additional omega-3 dosage by her doctor. They improve brain health and growth in infants and growing kids. In addition, research shows that omega-3 aids neural health. Getting enough omega-3s during pregnancy is associated with numerous benefits. Infants with regular intake of omega-3 have shown higher IQ and EQ than their counterparts. Omega-3 enables better ‘behavioural development’ and reduced ‘developmental delay’ in children. Omega-3 also reduces the chances of ADHD, autism and cerebral palsy in developing children.
Heart Health
Omega-3 Fatty Acids have multiple properties that directly improve cardiovascular functioning. Some of these are:
- Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%
Omega-3s can reduce blood pressure levels in people with high blood pressure
Omega-3s can raise “good” HDL cholesterol levels - Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots
- By keeping your arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden your arteries.
Reduce Symptoms Of ADHD In Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity. Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers, omega-3 supplements can reduce the symptoms of ADHD. They also decrease hyperactivity, impulsiveness, restlessness and aggression
Reduce Symptoms of Metabolic Syndrome
Metabolic syndrome includes central obesity (also known as belly fat ) as well as high blood pressure, insulin resistance, high triglycerides and low “good” HDL cholesterol levels, it increases your risk of many other illnesses, including heart disease and diabetes.
Omega-3 fatty acids can improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome .
Prevent Cancer
omega-3 fatty acids have long been claimed to reduce the risk of certain cancers, studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer.
Additionally, omega-3 consumption is linked to a reduced risk of prostate cancer in men and breast cancer in women.
Bone and Joint Health
Osteoporosis and arthritis are two common disorders that affect your skeletal system. Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis.
Skin health
DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin. A healthy cell membrane results in soft, moist, supple and wrinkle-free skin. EPA also benefits your skin in several ways; Managing oil production and hydration of your skin, Preventing
hyperkeratinization of hair follicles, which appears as the little red bumps often seen on upper arms, Reducing premature aging
of your skin, Reducing the risk of acne. Omega-3s can also protect your skin from sun damage.
SOURCES
These include:
• Anchovies
• Bluefish
• Herring
• Mackerel
• Marlin
• Salmon
• Sardines
• Sturgeon
• Lake trout
• Tuna
While eating more fatty fish is a good idea, some are likely to have higher levels of mercury, polychlorinated biphenyls (PCBs), or other toxins. These include mackerel, wild swordfish, tilefish, and shark. Additional fish that are high in mercury are marlin, orange roughy, and bigeye tuna. Fish like wild trout and wild salmon are safer.
Good food sources of ALA are:
• Walnuts
• Flaxseed and flaxseed oil
• Canola oil
• Soybean oil
• Chia seeds
While foods containing omega-3 fatty acids have health benefits, some like oils and nuts — can be high in calories. So eat them in moderation.
Non-Vegetarian Sources of Omega-3
Non-vegetarian foods, especially fatty fish, are the best sources of omega-3 fatty acids. They usually contain all three nutrient components, i.e. ALA, EPA and DHA. Here are some of the richest sources of omega-3:
Per Serving is one fillet
- Mackerel – 0.59 g DHA and 0.43 g EPA per serving.
- Salmon – 1.24 g DHA and 0.59 EPA per serving.
- Oysters – 0.47g DHA and 0.18g EPA per serving
- Sardines – 0.24g DHA and 0.30g EPA per serving.
- Shrimps – 0.74g DHA and 0.44g EPA per serving.
- Trout – 0.40g DHA and 0.40g EPA per serving.
- Eggs – 0.75 mg of DHA and 350 mg of EPA per egg.
Vegetarian Sources Of Omega-3
No vegetarian food provides all three components of Omega-3 fatty acids. But that doesn’t mean that you can not meet the daily omega-3 requirement with fruits and vegetables. Moreover, if you eat two or more sources of omega-3 in a complementary manner, they prove to be good. Here are the most notable vegetarian sources:
- Algae like seaweed, nori, spirulina and chlorella are very potent sources of omega-3 and proteins.
- Chia seeds are very beneficial for heart health, and they also provide a powerful punch of the much-needed omega-3.
- Hemp seeds are a prime source of omega-3. Three tablespoons of hemp seeds can give as much as 2.605 grams of ALA.
- Flax seeds are not called superfood in vain. A single tablespoon of flaxseed can provide you with 6.703 grams of ALA.
- Walnuts are the most common source of omega-3, and rightly so. A single cup contains approximately 3.46 grams of ALA.
- Edamame or young soybean is a popular Japanese ingredient rich in antioxidants and omega-3.
- Kidney beans are a very effective way to meet your daily omega-3 requirements as they carry 0.10 grams of ALA per 100 grams.
Supplements
If you find it hard to meet your daily omega-3 requirements, supplements are your way out of this problem. Overconsumption causes more harm than good. Some of the most prevalent omega-3 supplements are:
- Fish oil capsules are an extremely potent way to boost your daily fatty acid boost. In addition, they can have significant health benefits like lowering triglycerides and controlling blood pressure.
- Cod liver oil is another effective omega-3 source. In addition, it contains medicinal benefits like improving cardiovascular functioning.
- Krill oil capsules are for you if you wish to get your omega-3 sources from supplements. Extracted from small fish, seaweeds and algae, they are brimming with various benefits. They will leave its user with better skin, hair and bones.
HEALTHY DIET CAN HELP YOU…!!!!!
salads contain fruits, vegetables, leafy vegetables, nuts, seed. Nuts like walnuts, almond, pista are good source of omega 3 fatty acid. And seeds like flax seed, melon seed, pumpkin seed are also good source of omega 3. We have a bunch of healthy recipes using these ingredients, recipes like sprout lentil salad, avocado ceviche, Greek salmon fish salad and Greek smoked salmon fish salad. These salads contain a good amount of omega 3 fatty acid.