Omega-3 fatty acids
The importance of vitamins, minerals, proteins, and carbs in your regular diet is unconditional. Similarly, you cannot ignore the importance of omega-3 fatty acid also as it is one of the richest fatty acids you need for a healthier life. Many of us do not know how beneficial these fatty acids are to improve one’s health. From the brain to the joints, eyes to the skin, omega-3 fatty acids may consider as the best safeguard to your health. You should read the following article to explore some important facts about omega-3 fatty acids.
What is omega-3 fatty acid?
Omega-3 fatty acids are very important fatty acids that you don’t need to cut back. It has an important role to maintain the functions of the human body. You cannot produce these essential fats in your body. Thus, you need to get them from your regular diet. These unsaturated fatty acids are found in fish and fish oils chiefly.
ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) are the three major types of omega-3 fatty acids. ALA is usually found in plants such as nuts and seeds whereas DHA and EPA are found in certain fish.
Fatty fish, flax seeds, fish oil, chia seeds, walnuts, and fish oils are some common sources of omega-3 fatty acids.
Omega-3 fatty acids:What does it do?
Omega-3 fatty acids, mainly DHA play an important role to improve the brain health and the functionality of eyes. Pregnant women and breastfeeding mothers are recommended mostly to have enough DHA as it may increase the intelligence and overall health of the unborn baby.
Adults have powerful health benefits also by getting enough omega-3 fatty acids. There is sufficient evidence that these fatty acids have protective features to keep you safe from different types of diseases including depression, breast cancer, heart diseases, ADHD, and different inflammatory diseases. But the sad part is we ignore this useful fat usually to keep it in our diet.
What are the available sources of omega-3?
It is better to take the benefits of these fats from your diet rather than supplements. Dieticians recommend keeping fishy meals two to three times weekly to beat the deficit of this useful fat. Try to eat fish that are high in DHA and EPA.
- Lake trout
Flax seeds, chia seeds, Hemp Seeds, and walnuts are some common natural sources also of having omega-3. Aim for enough omega-3 acids in your diet and get a better brain and heart health.
What the uses of omega-3 fatty acids?
It is thought that this useful fat is enough good to reduce the risks of heart diseases and skin problems. Along with diet and exercise, it can help to raise levels of HDL cholesterol that is good for health and to lower the levels of certain blood fats (triglyceride). It can help to treat rheumatoid arthritis and high blood pressure to some extent. Some supplements may contain harmful preservatives. You should consult your doctor for more details.
How omega-3 fatty acids help your health
These fatty acids are not only good for improving the functionality of your body but they may deliver some health benefits. Take a look at the following health issues:
Triglycerides: To treat a higher level of triglyceride, fish oils can be extremely beneficial. An elevated level of triglyceride increases the risk of heart diseases.
Rheumatoid arthritis: Omega- 3 fatty acids can control joint stiffness, pains, and other inflammations.
Depression: Consuming foods with a high level of omega-3 fatty acids may control depression. It works well on the people who use antidepressant drugs by reducing the level of depression faster. It can be good on bipolar disorder also.
Baby development: DHA can be important to improve the visual and neurological development of infants.
Asthma: Some studies show foods rich in omega-3 fatty acids lower inflammation and can offer benefits on asthma. To reveal the fact, scientists are studying more on this matter that whether people with asthma need to take more fishy diet or not.
ADHD: Fish oils can be highly effective to reduce the symptoms of ADHD in children. It may improve their thinking, learning, and memorizing ability. But it needs more research on this subject.
Alzheimer’s disease and dementia: As Omega 3 fatty acids are good for brain development; they can work well against Alzheimer disease and dementia. With aging, memory loss is a common issue. Fish oils can reduce the rate of this.
What are the signs of a lack of omega-3?
You may get the following symptoms if you have not enough omega-3 fatty acids in your diet. The symptoms include:
- Dehydrated skin
- Dry hair
- Fragile nails
- Poor attentiveness
- Joint pains
It may occur nausea, vomiting or burping in some cases after taking fish oils. Any of these symptoms can make one sick. You need to consult a doctor promptly.
An allergic reaction is very rare by having this supplement. If any serious allergic reaction occurs such as rash, irritation, itching, swelling, dizziness, and trouble breathing you need an immediate medical attention.
You can feel bad by the fishy taste in your mouth. Stomach upset and loose stools can be the symptoms in some cases. It may occur bleeding if you take more than 3 grams of fish oil daily. There is not any proven sides effect but, it depends on your internal system. If you notice any problem after taking fish oils, consult your doctor immediately.
You need to know that if you are allergic to omega-3 acids or to fish or any other allergies. And you should consult your doctor first before you start to take a supplement. During pregnancy, you need a serious consultation to know whether omega-3 supplements are good for you or it may increase risks to your fetus. If you are a breastfeeding mother, you need to consult your doctor too.
Hope you have a good understanding of the most effective fats your body needs for a better health.