Spread the love

Omega-3 Fatty Acids are one of the most important fatty acids that our body requires. There is an end number of health benefits of adding it to your diet but many people are not aware of the health benefits. Our body is not capable of producing of its own which is the only reason we need to get them from our diet.

What are Omega-3s?

It is an important fatty acid that provides many health benefits and is very important for our body. Our body cannot produce it, so we have to take it from our diet.

Types

The three main types are as follows:

  • ALA (Alpha-Linolenic Acid): It is one of the most common types found in plant food. Before it can be utilized by our body, it should be converted to EPA (Eicosapentaenoic Acid) or DHA (Docosahexaenoic Acid). ALA is found mainly in plant oils such as Soybeans, Flaxseed oil, Flaxseeds, Hemp seeds, Canola oil, Walnuts, etc.
  • EPA (Eicosapentaenoic Acid): It is found mostly in animal foods like fish, shellfish, and even found in some algae. It is vital for normal brain function and development. Research has also found that people with depression saw improvements in their symptoms and brain function.
  • DHA (Docosahexaenoic acid): It is essential for brain development during early childhood and pregnancy. As we know that Omega-3 cannot be produced by our body, so it is very important for us to take it through our diet or by taking any kind of supplements. DHA also has many side effects like bad breath, nausea, and heartburn.

Omega-6 v/s Omega-3

Omega-6 is also a type of fat that is found in vegetable oil. It is very important for infants, for their growth and development. Omega-6 is found everywhere in our body and is used with the function of all cells. Omega-6 supplements are safe and can be taken by anyone above the age of 12 years. Too much Omega-6 can raise your blood pressure, cause heart attack and stroke. Sometimes it also leads to water retention.

Omega-3, on the other hand, has many health benefits. People who eat seafood have a lower risk of several chronic diseases. The daily dosage should not exceed more than 3 grams a day. Flaxseed, Chia seed, Nuts, and Seafood are a good source of Omega-3 which can be taken as a before-bed meal. Omega-3 fats are a key family of polyunsaturated fats which is unsaturated fat.

Benefits

There are many health benefits and it is proved that it helps to nourish our brain and a very important nutrient for our body.

Some of the important benefits are:

  • Improves Bone and Joint Health: Omega increases the amount of calcium in our bones which helps to improve bone and joint health. It also treats arthritis and people who take Omega-3 had reduced joint pain. Studies indicate that Omega-3 can also reduce the risk of osteoporosis which occurs due to the deficiency of Calcium or Vitamin D.
  • May help to prevent cancer: Omega-3 fatty acid increases the response rate to chemotherapy (Chemotherapy is a drug treatment that uses powerful chemicals to kill fast-growing cells in your body). People who consume it through their diet or supplement have a 55% lower risk of colon cancer.
  • Can Improve Mental Disorders: Omega is also very important for the proper functioning of the brain and helps to nourish our brain cells. Proper nutrition for the brain is very important for infants, as well as teenagers, and it helps their brains to get the right nutrition. There are several other benefits like including depression, bipolar disorder, schizophrenia, dementia, etc.
  • Can Fight Inflammation: Omega helps our body to reduce the production of molecules and substances that are directly linked to inflammation. People with higher Omega-3 intake have reduced inflammation.
  • Improves Eye Health: The third type of Omega-3 (DHA) discussed above is important for our eyes. The deficiency of DHA can reduce our vision and lower our eyesight. Several studies suggest that Omega-3 helps protect adult eyes from macular degeneration and dry eye syndrome.

Daily Limitation

Daily limitation according to age and grams per day.

AGEGRAMS PER DAY
0-12 Months 0.5
1-3 Years 0.7
4-8 Years 0.9
9-13 Years (Boys) 1.2
9-13 Years (Girls) 1.0
14-18 Years (Boys) 1.6
14-18 Years (Girls) 1.1

Foods High In Omega-3

  • Fish and other seafood: Fatty fish such as Salmon, Tuna, Herring, Sardines, etc.
  • Plant oils: Flax seeds oil, Canola oil, Soyabean oil, Perilla oil, etc.
  • Seeds: Chia seeds, Flax seeds, Hemp seeds, etc.
  • Nuts: Walnuts, Hazelnuts, Peanuts, etc.

Side Effects

Side effects are very mild which includes unpleasant taste, headache, bad breath, heartburn, diarrhea, nausea, and gastrointestinal symptoms. These symptoms are very rare and can be overcome if taken with proper guidance. But, if a person takes it by keeping in mind their limitation, these side effects will not arise.

Best Omega-3 Supplements

  • WOW Omega-3 Fish Oil Triple Strength 1000mg
Wow Omega-3 Fish Oil
  • MuscleBlaze Omega 3 Fish Oil 1000 mg
MuscleBlaze Omega 3 Fish Oil
  • HealthKart Fish oil (1000 Omega 3, with 180 mg EPA & 120 mg DHA)
HealthKart Fish oil
  • Click Here To Purchase (For India)
  • Big muscles Nutrition Omega-3 Fish Oil Triple Strength
Bigmuscles Nutrition Omega-3 Fish Oil
  • ON Fish Oil soft gels
ON Fish Oil softgels

Our E-Book: Create Your Own Diet Plans (Part-1)

Conclusion

  • Omega-3 Fatty Acids are one of the most important fatty acids that our body requires.
  • Our body is not capable of producing Omega-3 of its own.
  • The three types of Omega-3 fatty acids are ALA, EPA, and DHA.
  • Omega-6 is found everywhere in our body and is used with the function of all cells.
  • Omega-3 increases the amount of calcium in our bones.
  • Omega-3 is very important for the proper functioning of the brain.
  • The deficiency of DHA can reduce our vision and lower our eyesight.
  • Side effects of Omega-3 are unpleasant to taste, headache, bad breath, heartburn, etc.

Frequently Asked Questions

What are the benefits of omega 3?

Benefits of including omega-3 fatty acids in your diet include Reduced risk of cardiovascular disease, Reduced risk of death if you have cardiovascular disease.

Why Omega 3 is bad for you?

Consuming too much fish oil could actually take a toll on your health and lead to side effects such as high blood sugar and an increased risk of bleeding.

Does Omega 3 have side effects?

Omega-3s usually produce only mild side effects, if any. There’s conflicting evidence on whether omega-3s might influence the risk of prostate cancer.