Omega-3 is a type of fat which your body does not only loves but essentially needs for optimal function. Benefits of omega-3 can be harnessed by us enriching our bodies with essential nutrients that they require for growth. This blog post seeks to explain what omega-3 is and what benefits it provides.
What Are Omega-3 Fatty Acids?
It is essential to understand the importance of Omega-3s. These are fats that are fundamental for the health of your body, even though your body struggles to manufacture them on its own. Consequently, you need to eat them regularly.
The major types to consider are EPA (eicosapentaenoic acid) which is found mainly in fish and DHA(docosahexaenoic acid) which is predominant in fish and ALA(alpha-linolenic acid) which is high in flaxseed or nuts such as almonds and walnuts.
Benefits of Omega-3
1. Brain Health Booster
Omega-3s are the food your brain exactly needs. Specifically, what makes them special is that DHA plays a very important role in maintenance of the health of your cells of this organ. Remembered for improving memory, cognitive abilities or changing mood, it (for example) adds a good source of these elements into your nutrition concerning the above and thereby helps to keep your brain in a good shape as you grow older.
2. Support Your Heart
Omega-3s’ best performance area is in heart health. Research has revealed the ability of these fats to significantly lower the chances of cardiovascular diseases. Consequently, by declining triglycerides levels, minimally lowering blood pressure and possibly preventing stroke attacks are all mechanisms illustrating their efficacy. They also contribute to maintaining a normal heart beat rate and preventing abnormal rhythms which are life threatening.
3. Anti-Inflammatory Properties
There are a lot of health issues that can result from continuous inflammation, but omega-3s swoop in with their potent anti-inflammatory properties saving us from all these problems. It therefore follows that these can be very helpful for arthritis, including easing joint pain and reducing stiffness. You might want to incorporate this kind of diet when suffering from any type of ongoing inflammatory condition.
4. Supports Eye Health
As a child, you might have been told that fish is good for your eyesight. The reason behind this is because DHA is important in maintaining good eye health while Omega-3s also help in preventing vision loss related to aging such as macular degeneration which leads to the loss of vision permanently and blindness being one of its major causes.
5. Promotes Healthy Skin
Omega-3s are likened to an internal cream; it helps in the regulation of how oily or dry the skin is. Moreover, these fatty acids can help delay symptoms of aging on your skin caused by excessive sunlight exposure. Omega-3s might just be what you need if you wish to keep your youthful and supple skin.
Also Read: Is Ashwagandha Worth It? One Of The Best Ayurvedic Herb
Good Sources of Omega-3 Fatty Acids
Even though omega-3 deficiency is rare in the United States, lots of people have low levels of this important fatty acid. Perhaps the reason for this is that there isn’t enough omega-3 rich food in the average American diet. EPA and DHA can be found mainly in seafood, whereas ALA is contained in certain types of plant foods. Let’s discuss some of the best ways to get DHA, EPA and ALA for good omega-3 intake.
- Flaxseed oil: 1 tablespoon of flaxseed oil has 7.26 grams of the ALA omega-3
- Canola oil: 1 tablespoon of canola oil has 1.28 grams of ALA omega-3
- Chia seeds: 1 tablespoon of chia seeds has 2.53 grams of omega-3
- Salmon: 1.24 g DHA and 0.59 g EPA per 3-oz serving
- Foraging fish: 1.71 grams omega-3 per 3-ounce serving
- Shellfish: 0.67 grams omega-3 per 3-ounce serving
- Walnuts: 1.28 grams of ALA Omega-3s in 7 walnuts
- Soybeans: A 100-gram of salted soybeans has 2.16 grams of omega-3s
How to Take Omega-3 Fatty Acids
Omega-3 fatty acid supplements are usually available in gel-cap formats, although they may as well as come in liquid form or even gummy bears. Most DHA and EPA supplements, however, are often fish oil or krill-based whereas there exist plant-based choices that are perfect for vegans or people who follow a plant-based diet.
For persons who look for omega-3 supplements that come from plants, think about algal oil based products. In Various researches, it has been shown that algal oil is as good as supplements from fish when it comes to enhancing the amount of these useful fats in a person’s system since it has DHA and EPA at the same time.
Omega-3 can be taken at any time. Some findings have indicated increased absorption of omega-3 when taken with food that has some fat content, hence taking the supplements along with food may be preferable.
Consuming omega-3 supplements along with food can also be useful in reducing nausea and avoiding aftertaste of fish in the mouth.
Final Words
To maintain optimum health, Omega-3 fatty acids are essential. Consuming whole foods, particularly fatty fish, is the most effective way to ensure that both these critical nutrients are adequately ingested on a regular basis – ideally not less than twice per week. However, if one has no adequate intake levels of fish rich in fats, a person should probably consider taking omega-3 supplement instead.
[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
