Know everything about Omega-3 Fatty Acids , Let’s talk about its benefits and risks .Benefits and risks associated with Omega -3 Fatty Acids. Omega 3 fatty acid – A boon or a curse, Let’s find out.
The word “health” refers to a state of complete emotional and physical well-being. It refers not only to the absence of disease, but the ability to recover and bounce back from illness and other problems. Factors for good health include genetics, the environment, relationships, and education.
“Health is not a condition of matter, but of Mind”
A healthful diet, exercise, screening for diseases, and coping strategies can all enhance a person’s health.
In 1986, the WHO further clarified that health is:
“A resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities”.
Diet is the principal thing according to all the scientific research to keep our mind, body and soul in sink. To keep ourselves healthy we all need to adopt good and cleaning eating habits.
One of the vital think that we all should add in our diet to keep ourselves healthy and fit, maintain weight, keep our sking glowing and our hair long and strong is Omega-3 fatty acids.
Omega-3 fatty acids are essential nutrients that we must get from our diets because our bodies cannot make them; they are crucial for early brain development, and there is much evidence that they promote cardiovascular health and cognitive function.
What is Omega-3?
Omega-3’s are family of essential fatty acids that is really important and necessary for our body and provide a number of health benefits.
As we know that our body is incapable of producing these necessary fatty acids on our own, we should take it through diet.
Types of Omega’s
The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae.
- It is the most important omega-3 fatty acid in our diet.
- Our body primarily uses it for energy, but it can also be converted into the biologically active forms of omega-3’s that is EPA and DHA.
- Although this conversion process is inefficient and only a small percentage of ALA can be can transformed in these active forms.
- ALA is found in foods like flax seeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans.
- It is mostly found in animal products, such as fish oil and fatty fish. And few microalgae also contains EPA.
- It plays several important roles to make our body healthy. A part of it can be transformed into DHA.
- It is the most important omega-3 fatty acid in your body
- It’s a key structural component of our brain, the retina of our eyes, and numerous other body parts.
Like EPA, it occurs mainly in animal products like fatty fish and fish oil. Meat, eggs, and dairy from grass-fed animals also tend to contain significant amounts.
Vegetarians and vegans often lack DHA and should take microalgae supplements to make sure they get enough of this omega-3 .
Omega-6 to Omega-3 Ratio
Omega -6 also plays integral role in our body, similar to omega-3.
Both are used to produce signaling molecules called eicosanoids, which have various roles related to inflammation and blood clotting.
Yet, omega-3s are anti-inflammatory in nature, and scientists hypothesize that eating too much omega-6 counteracts these beneficial effects.
In the Western diet, omega-6 intake is very high compared to that of omega-3s, so the ratio is currently skewed far towards the omega-6 side .
Maintaining a balance between these two fats — often termed the omega-6 to omega-3 ratio — may be important for optimal health.
12 Food items that have high amount of omega-3
Omega-3 fatty acids have various benefits for your body and brain.
Many mainstream health organizations recommend a minimum of 250–500 mg of omega-3s per day for healthy adults.
1. Mackerel are smal fatty fish, that has 4,107 mg omega-3 per serving.
2. Salmon is one of the most nutrient dense food on planet having 4,123 mg omega-3 per serving.
3. Cod-liver oil is the oil extracted from the livers of cod fish having 2,682 mg omega-3 per serving.
4. Herring is a fatty fish of medium size having 946 mg omega-3 per serving.
5. Oysters are shellfish and are the richest in nutrition having 370 mg omega-3 per serving.
6. Sardines are very small oily fishes having 2,205 mg omega-3 per serving.
7. Anchovies are tiny oily fishes, having 951 mg omega-3 per serving.
8. Caviar consists of fish, egg or roe, having 1,086 mg omega-3 per serving.
9. Flax seeds are small brown or yellow seeds. They are often ground, milled, or used to make oil, having 2,350 mg omega -3 per serving.
10. Chia seeds are incredibly nutritious — they’re rich in manganese, selenium, magnesium, and a few other nutrients, having 5,060 mg omega-3 per serving.
11. Walnuts have 2,570 mg omega-3 per serving.
12. Soybeans have 1,241 mg omega-3 per serving.
How much omega-3 should be taken per day?
The recommended dietary allowance (RDA) for alpha-linolenic acid is 1.6 grams per day for men and 1.1 grams per day for women. EPA and DHA when combined, should be taken around 250-500mg.
How long does omega-3 takes to work?
Once we take the supplements, the level of omega-3 is built in our body, but it may take from 6 weeks to 6 months to work efficiently and relieve the symptoms.
Omega-3 fatty acids
Omega−3 fatty acids, also called Omega-3 oils, ω−3 fatty acids or n−3 fatty acids,are polyunsaturated fatty acids (PUFAs) characterized by the presence of a double bond three atoms away from the terminal methyl group in their chemical structure. They are widely distributed in nature, being important constituents of animal lipid metabolism, and they play an important role in the human diet and in human physiology.
Benefits of Omega-3 Fatty Acids
▶️ Fight depression and anxiety
▶️ Improve Eye health
▶️ Promote brain health during early life and pregnancy
▶️ Provides numerous benefits for cardiovascular diseases
▶️ Reduce symptoms of ADHD( attention deficit hyperactivity disorder) in children
▶️ Reduce symptoms of metabolic syndrome
▶️ Good to fight inflammation
▶️ Can fight autoimmune diseases
▶️ Improve mental issues and disorders
▶️ Can fight aging mental decline and Alzheimer issues
▶️ May help prevent cancer
▶️ Can reduce asthma in children
▶️ Can reduce Fat in your liver
▶️ Helpful in improving Bone and joint health
▶️ Can alleviate menstrual pain
▶️ Improves sleep
▶️ Tremendous success for skin and hair
Fish oil is oil derived from the tissues of oily fish. It contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), precursors of certain eicosanoids that are known to reduce inflammation in the body and improve hypertriglyceridemia.
Marine and freshwater fish oil vary in contents of arachidonic acid, EPA and DHA.The various species range from lean to fatty and their oil content in the tissues has been shown to vary from 0.7% to 15.5%. They also differ in their effects on organ lipids.
As of 2019, the US Food and Drug Administration has approved four fish oil-based prescription drugs, such as Lovaza, Omtryg (both omega-3 acid ethyl esters), Vascepa (ethyl eicosapentaenoic acid), and Epanova (omega-3 carboxylic acids).
Omega-3 benefits for skin
Omega-3 fatty acids influence the gut-skin axis – one of the most critical factors affecting skin vitality.
🔲 Positive effects on gut skin axis
🔲 Fights acne and pimples
🔲 Anti-aging and sun buffering effects
🔲 Anti wrinkles effects
🔲 Stress busting effects ( as lot of stress damages our skin)
Omega-3 benefits for Hair
⭕ Nourishes hair follicles by providing essential nutrients and proteins.
⭕ Trigger hair growth by promoting blood circulation in the scalp.
⭕Prevent hair follicle inflammation, hence reducing hair loss.
Omega-3 benefits in Weight Loss
🔺 Enables us to lose fat and gain muscle.
🔺 Decreases our appetite in a healthy manner.
🔺 Releases serotonin and hence enhance our mood, energy and work out program
🔺 Reduces fat storage
Best omega-3 supplements
Below are the Best Omega 3 Capsule in India 2020
A. True Basics Triple Strength Ultra Omega-3 Fatty Acids With 1250mg Fish oil
B. WOW Omega-3 Fish Oil Triple Strength 1000mg
C. GNC Triple Strength Fish Oil 900Mg Omega-3 Supplement
D. MuscleBlaze Fish Oil Gold 460 mg EPA and 380 mg DHA
E. RSP Nutrition Fish Oil Omega-3 Supplement
F. Muscle Tech Essential Series Platinum Fish Oil
G. Optimum Nutrition (ON) Fish Oil Omega-3 Fatty Acids
Omega-3 supplements for Vegans
B. NuTro O-Mega Zen3 DHA+EPA liquid
C. Mary Ruth’s Omega-3-6-7-9 Gummies
D. Nutiva Organic Hemp seed oil