Omega 3 fatty acid is essential for everyone due to its immense health benefits. Especially for women’s well being it play vital role be it heart health ,hormonal balance, during pregnancy and post partum period . omega 3 fatty acids support various health benefits for every one.
What is omega 3 fatty acids
omega 3 fatty acids are also called omega oil which is polyunsaturated fatty acids (pufa’s) it characterized mainly into 3 forms,
- ALA (Alpha linolenic acid): mainly plant based fatty acids like flax seeds, walnuts, hempseeds, etc
- EPA (eicosapetaenoic acid) and DHA (Docosahexaenoic acid): are essentially fish, marine algae and phytoplankton-based omega 3.
Fish like sardine, mackerel and salmon are highly rich in the omega 3 fatty acids on which mainly a non-vegetarian are gets benefited with.
Omega 3 fatty acid and human body
Omega 3 is polyunsaturated fatty acid which is great for heart health, reduces the cholesterol level, supports the cellular function of the human body and reduces the inflammation in the body as we all know human body doesn’t produce the omega 3 fatty acids as we all depend on either plant based and marine based dietary intake and even in supplement mode as well.
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Omega 3 for heart and cardiovascular health:
its plays an efficient role when it comes to heart and cardiovascular health,
- Helps in reducing the risk of high blood pressure, lowering the triglycerides, reduces the heart deceases.
- it helps in the lower the high blood pressure both systolic and diastolic in hypertension people and normal people with blood pressure.
- It also benefits people with varicose veins issues. EPA and DHA in the omega help in the blood circulation and it leads to a reduction in the blood clots and increase the breakdown of fibrin protein which causes blood clotting and scar.
- It reduces the triglycerides effectively, but it won’t affect the LDL cholesterol and HDL cholesterol levels.
- According to studies, Omega 3 acid consumption reduces heart disease by 25%.
- Omega 3 and kidney health.
Omega 3 plays a major role when it comes to people with chronic kidney disease who are under hemodialysis, due to blood clot leading to vascular blockage. omega 3 produces the eicosanoid molecule which prevents vascular blockage.
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Omega 3 for brain health and mental health
Omega 3 is great when it comes to brain activity, especially
- DHA in omega 3 helps in cognitive brain activity, increases memory, helps in focusing and learning as well.
- EPA present in the omega 3 helps in fighting the mood swings and depression. Improves the mood and mental health.
- DHA and EPA in the omega 3 keeps a healthy neurodegenerative disease at bay, like Alzheimer’s and other forms of dementia.
- Inflammation and joint health: Omega 3 fatty acids help in reduction of inflammation in healthy adults and people with metabolic syndrome.
Inflammation and joint pain will be reduced effectively with the help of regular consumption of the omega3 fatty acids. Marine sources of omega3 fatty acids are more effective in reducing the blood marker of inflammation like C-reactive protein, interleukin 6, TNF-alpha.
Morning stiffness and joint pain associated with Rheumatoid arthritis will be reduced with the help of omega 3.
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Eye health
Omega 3’s DHA is essential for retinal health of the eyes.
- Age (AMD-age related molecular degeneration and glaucoma) related vision issues will be tackled efficiently with omega 3.
- Eases the dry eye syndrome by supporting healthy tear production
Omega 3 is great for eyes health too.
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Skin health
Due to anti-inflammatory properties present in it acts amazingly for the skin.
- Its hydrates the skin reduces the dryness of the skin, keeps skin hydrated and keeps the skin moisturized well.
- Reduces the acne due to its anti-inflammatory properties present in the omega 3 reduces the acne break outs.
- Omega 3 also protects your skin from sunburn and protect your skin from harmful UV rays.
Pregnancy and infant development:
- Omega 3 fatty acid is essential when it comes to pregnancy and infant development,
- It helps in brain development of the infant.
- It’s helpful in visual development of the infant maintains the healthy weight of the baby in the womb.
- It reduces premature delivery
- Reduces the post-partum depression as well.
- Increase the immune system
- Reduces the cardiometabolic risks in pregnant mothers.
Omega 3 for Hair
Omega 3 helps in hair care as well, its anti-inflammatory properties reduce the dryness of the scalp and keep the scalp healthy and reduces the hair falls, increase the blood circulation overall keeps a healthy scalp and hair.
Food source of omega 3
There are many sources of omega3 one could adopt into there’s diet easily. Divided into 2 main ways, marine and plant-based ways.
Marine:
marine based are mainly derived from sea life
- Fatty fish: fishes like tune, anchovies, salmon, mackerel, sardines, trout and herring are high in omega 3 fatty acids which are high in DHA and EPA. This kind of omega 3 fatty acids are easy to digest and absorb by the human body.
- Fish oil: fish oil is one of the rich omega 3 fatty acids available for people who don’t consume the fish. Which is rich supplement of DHA and EPA
- Krill oil: krill oil is derived from the small, tiny crustaceans, which are rich in DHA and EPA, and it’s the great source of antioxidants and easily absorbed by the human body.it also keeps a healthy kidney functions and heart health too.
- Cod liver oil: it is an excellent source of omega 3 fatty acid. Rich in vitamin A and vitamin D as well. Which is great for the bones health and reduces inflammation and rheumatoid arthritis.
- Algae oil algae oil is rich in DHA compared to fish oil, which reduces the dry eyes issues and age-related macular degeneration, eases the inflammation too.
It mainly helps those who wear contact lenses and who work on computers for a longer period.
Plant based:
Plant based omega 3 are also great sources one can opt easily which are rich in the ALA (alpha linolenic acids). ALA is not as active in the body; it must be converted to DHA and EPA to absorb omega 3 into the body. hardly 5% of the ALA is converted into DHA and 0.05% into EPA. To obtain the required amount of omega 3 for a healthy body and mind you must eat enough ALA.
- Chia seeds: chia seeds are the greatest sources of ALA which are locally and easily available. You can add it to your smoothies, yogurts, find the most comfortable way of eating it as you wish.
- Flax seeds: flax seeds are rich in ALA omega 3 along with fiber, protein, manganese, magnesium too you can call it a complete powerhouse and super food due to its richness of vitamins and minerals. Flax seeds are for reducing inflammation and reducing the cholesterol level, and for heart health as well. It helps with weight loss also.
- Walnuts: walnuts are rich in ALA omega 3 fatty acids and healthy fats too; they improve cognitive brain activity and improve memory.
- Hemp seeds: hemp seeds are rich in iron, zinc, magnesium, protein, and omega 3 as well. Hemps seeds consist of 30 % oil in them which makes them a great source of omega 3 fatty acids. A 3 tablespoon of hemp seed contains about 2600mg of ALA. You can add them to your yogurt, smoothies and granola bars too.
- Brussels sprouts: brussels sprouts are good sources of omega 3. And half a cup of cooked brussels sprouts contains 135mg of omega3.
Omega 3 supplements:
Omega 3 supplements are tough to choose a wide variety of options available in the market. Try to include sources of the omega3 rich foods including these rich foods into your diet which is the best way of having healthy lifestyles choices.
There are some supplements which you still can choose,
- Fish oil capsules: wildly available in the market, rich in DHA and EPA.
- Krill oil capsules: krill oil capsules rich in omega3, easily absorbed by the body and rich in antioxidants.
- Algae oil capsules: algae oil capsules are widely considered as a vegan and vegetarian source of omega 3 fatty acids. A great source of plant-based omega 3 fatty acid.
- Cod liver oil capsules: cod liver oil capsules are rich in vitamin A and vitamin D along with omega 3 fatty acids.
Choosing the right supplement:
Choosing the right supplement is always a difficult task as there are plenty of products available with rich ingredients and amazing brands out there in the market.
- Choose the right brand: when it comes to choosing a supplement always go for the best brands with quality and trust.
- Check the main content of the products: always check the main ingredients, which are DHA and EPA as priority.
Dosages of supplements always vary with age and gender along with the health conditions:
- Heart health for the high blood pressure patients it recommended for about > 1g of omega 3 is recommended.
- During Pregnancy and lactating mothers its recommended for about 500 – 700mg omega 3
- For General adult recommendations is about 500mg.
- Mercury level: certain fishes are high in mercury levels which may not be good for the healthy adult. Make sure you are taking the right fish oil when it comes to the omega 3.
- Bleeding risk: there is a chance of bleeding if the doses of omega3 intake is high, as we know that it reduces blood clotting issues. People with blood thinning must take precautions before consumption by consulting your physician.
- Digestion issues: omega 3 may lead to gas, stomach upset and lead to bad burp experience with fish breath. opt for enteric-coated capsules which gets disallowed easily and gentle on the stomach.
Omega 3 ,6 and omega 9.
- Omega 3 is an essential polyunsaturated fat which is great for heart and brain health.as we already discussed many benefits above.
- Omega 6 is mainly derived mainly from vegetable oil and seeds. Like sunflower oil, corn oil, walnuts, pumpkinseeds, soyabean oil, egg yolks.
Omega 6 protects your top layer of the skin, reduces the heart attack and stroke’s chance and reduces the risk of diabetics, reduces the bad (LDL) cholesterol level in the body, it’s helpful in brain activity, muscles recovery, for kidneys health and functioning and even for lungs too.
- Omega 9 is monounsaturated fat, like olive oil, canola oil, avocado, nuts peanut butter and almonds.
Omega9 is great for the heart and eyes health, it reduces the inflammation in eyes, intestine, skin and liver. along with the benefits like reducing cholesterol levels, great for brain and helps in Alzheimer’s dementia, reduces the heart attacks and strokes as well.
Conclusion:
Omega 3 is essential for all age groups for its immense health benefits associated with it, it protects heart health, reduces the inflammation, great sources for healthy moisturized skin and healthy scalp and hair as well. works greatly for pregnant women and baby in the womb, and for the brain activity, increase the memory. Include it in your diet and consult your doctor before consuming the supplements and proper dosage, be aware of the risks associated with it as well.
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