Omega-3 fatty acids: Why is it necessary in your diet?

Omega-3 fatty acids are vital for bodily processes such as blood clotting and building cell membranes in the brain.

These days every dietician is found recommending omega 3 fatty acids for better health. If we were to do a random search for benefits of omega 3 fatty acids, you would start believing that they are the elixir of life. It is said that they can prevent heart disease, boost your memory, cut down the damages caused due to smoking and help repair never cells and a lot more. Let us find out more about this miracle ingredient.

What are Omega 3 fatty acids?

Omega 3 fatty acids are essential fatty acids ( essential because they cannot be synthesized by the human body). They are a type of polyunsaturated fats that are vital for bodily processes such as blood clotting and building cell membranes in the brain. Did you know that a diet rich in omega-3 can help you get a sharper brain?

From where does my body get Omega 3 fatty acid?

Fish such as salmon, mackerel, sardines, tuna, herring, etc. are great sources. A form of the fatty acid called the ALA is found in soybean, flaxseed, pumpkin seeds, spinach, walnuts andsalad greens.

Flax seeds are the highest plant source with omega 3 fatty acids.The warm and subtly nutty flavour of flaxseeds combined with a wealth of omega-3 fatty acids makes them a popular addition to a healthy diet. Turns out that flaxseed has been used for a very long time here in India.Also as known alsi , these little miracle seeds, are actually a powerhouse of nutrition and goodness. So grab your handful of flax seed today! Flax seeds consumed as a whole seed just pass through your digestive system. Hence, they should be in the grounded form which is better absorbed. Drink water mixed with 2 tablespoons of coarsely ground flax seeds. You can also add flax seeds to your cereals, bread or milkshakes and smoothies. You can also be innovative and make some homemade vegetables or salads with them. Here are 6 natural sources of omega-3 fatty acids.

How do Omega 3 fatty acids benefit our health?

• Improves blood cholesterol levels: According to studies, fish, fish oil and walnuts can decrease triglyceride levels. People who eat fatty fish tend to have increased HDL cholesterol and decreased triglycerides.
• Prevents heart disease: A diet low in saturated fat and rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) helps prevent heart disease. Fish oil has been shown to reduce arrhythmias (irregular heartbeat), risk of stroke and helps prevent and treat atherosclerosis (hardening and narrowing of artery). Fish oil supplements taken after a heart attack cuts the risk of having another heart attack. Here are top 10 heart-healthy foods.
• Regulates important physiological functions - Some studies suggest that Omega-3 fats play an important role in the production of prostaglandinswhich are known toregulate important physiological functions like blood pressure, blood clotting, nerve transmission, allergic responses, etc.
• Helps improve symptoms of Rheumatoid Arthritis: Various studies have found that fish oil supplements EPA and DHA significantly reduced stiffness and joint pain of rheumatoid arthritis (RA). They also seem to enhance the efficacy of anti-inflammatory drugs.
• Reduces depression levels: Researchers have found that people eating foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to increase the effects of antidepressants and help reduce mood swings.
• Increase bone strength: Omega-3 fatty acids may help increase calcium levels in the body thereby improving bone strength, although not all results were positive. People with deficiency of essential fatty acids EPA and GLA may have more bone loss than those with normal levels of these fatty acids.
• Protection against Dementia and Alzheimer s: Decreased intake of omega-3 fatty acids is associated with increased risk of dementia. Scientists believe that omega-3 fatty acid DHA is protective against Alzheimer's disease and dementia.
• Reduces risk of cancer: An Omega-3 fatty acid rich diet seems to reduce the risk and prevents worsening of colon cancer. Women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer and prostate cancer. Low-fat diet including omega-3 fatty acids from fish or fish oil helps prevent the development of prostate cancer.
• Slows aging: According to researchers, taking enough omega-3 fatty acid supplements could slow a key biological process linked to aging.

Read more about causes, symptoms, diagnosis and treatment of heart disease.

What are Omega 3 fatty acid supplements?

Omega-3 fatty acid supplements are made from either fish oils or from plant sources such as flaxseed oil or oil from ocean algae.

There are many food products available in the market that boast of having added omega-3 fatty acids. It is advised that any dietary supplements should be taken only under the supervision of a doctor since there is a likelihood for side effects and interactions with other medications you might be on.

What happens if I do not get sufficient Omega 3 fatty acids in my diet?

Omega-3 fatty acid deficiency can cause symptoms of fatigue, poor memory, mood swings or depression, poor concentration, dry and/or itchy skin, brittle hair and nails, poor circulation, heart problems and/or joint pain.

Does cooking affect omega-3 fatty acids in the oil?

When exposed to heat, light, and oxygen for too long, polyunsaturated oils including the omega-3 fatty acid, become oxidized (rancid). Rancidity alters the flavour and smell of the oil and diminishes the nutritional value. Also, the oxidation of fatty acids produces free radicals that are believed to play a role in the development of cancer and other degenerative diseases.

Oils rich in polyunsaturated fatty acids should be stored in dark glass. In addition, these oils should never be heated on the stove. So, go ahead and make a salad dressing using flaxseed or walnut oil instead of saut ing your vegetables in them.

When fried, some foods containing omega-3 fatty acids appear to lose some of their health benefits. Fried fish containing omega-3s have been shown to provide less heart protection than baked or boiled fish containing the same amount of omega-3s.

How much Omega 3 fatty acids should I take in my diet?

You should consume at least 2% of your total daily calories as omega-3 fatty acids; i.e. if you consume 2000 calories per day, your food should provide at least 4 grams of omega-3 fatty acids. This can be achieved by adding just two foods to your diet: flaxseeds and a fish like salmon or tuna.

If you are a fish lover, eating at least two servings of a fatty fish per week is recommended. There's research evidence showing that two servings of non-fried fish per week can significantly increase the level of omega-3 fatty acids in your blood. Fish high in omega-3 fatty acids are Mackerel, Salmon, Sardines, Tuna, Brown Trout and Herring.

Vegetarians should increase their consumption of ALA-rich foods like flax seeds, soybean, walnuts, pumpkin seeds, spinach, etc. accordingly.

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