Omega-3 are fatty acids that play an important role to keep you healthy and must be included in your diet. But most of us are not aware of them. In this article, we will discuss all about Omega-3 and some important facts and things that you all must know.
All About Omega-3s
These nutrients are so vital for our body if you want to know all the aspects of omega-3 fatty acids, be with us till the end. We will discuss, all aspects of omega-3s fatty acids one by one. So keep reading.
What is Omega-3?
Omega-3 fatty acids are nutrients that help you to build and keep your body healthy. They are extensively dispersed in nature. Omega-3 are key elements of animal lipid metabolism and have a major function in human nutrition and physiology. They are essential to the creation of every cell wall. Omega-3 also serves as an energy source and contributes to the proper functioning of your lungs, blood vessels, heart, and immune system.
They are not produced naturally in the human body, so you have to depend on food to get them. The most significant types of Omega-3 fatty acids are:
- ALA (alpha-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
ALA is found mostly in plants, whereas DHA and EPA are found primarily in non-vegan foods and algae.
Symptoms Of Omega-3 Deficiency
There are some common symptoms of Omega-3 deficiency that include skin irritation and dryness, fatigue, poor memory, depression or mood swings, dry eyes, heart problems, joint pain, and stiffness. If some or more symptoms are there please do your omega-3 deficiency check.
Sources of Omega-3 Fatty Acids
It is crucial to consume a variety of omega-3 sources. Because our body is not producing omega-3, we have to get them from our foods. Here we are classifying their vegetarian and non-vegetarian food sources.
Vegetarian Source:
The following vegan foods are high in ALA Omega-3 :
- Walnuts- contain 3.346 g of ALA per cup
- Chia seeds- contain 5.055 g of ALA per 1-ounce serving
- Hemp seeds- contain 2.605 g of ALA in 3 tablespoons
- Flax seeds and Flaxseed oil- contain 6.703 g of ALA per tablespoon
- Kidney beans- contain 0.10 g of ALA per half-cup serving
- Soybean oil- contains 0.923 g of ALA per tablespoon
- Canola oil
- Green veggies
- Edamame
- Blueberry
- Pumpkin seeds
- Algae and Seaweed – Nori, spirulina, and chlorella are commonly consumed algae and seaweed verities. The main advantage of consuming algae and seaweed is that, they provides you DHA and EPA omega-3 fatty acids.
Non-Vegetarian Sources:
Following non-vegan foods are the best source of DHA and EPA omega-3 fatty acids. The serving size of the listed fish is 3 ounces.
- Mackerel- contains 0.59 g of DHA and 0.43 g of EPA
- Salmon- contains 1.24 g of DHA and 0.59 g of EPA
- Sardines- contain 0.74 g of DHA and 0.45 g of EPA
- Trout- contains 0.44 g of DHA and 0.40 g of EPA
- Seabass- contains 0.47 g of DHA and 0.18 g of EPA
- Shrimp- contains 0.12 g of DHA and 0.12 g of EPA
- Oysters- contain 0.14 g of ALA , 0.23 g of DHA and 0.30 g of EPA
- Herring fish
- Halibut
- Tuna Fish
- Anchovies
Omega-3 Supplements
People who are unable to fulfill their omega-3 dietary needs, as well as those who have higher levels of inflammation, may benefit from taking omega-3 supplements. But consult with your doctor before starting omega-3 supplements. Following are some good Omega-3 supplements:
- Cod liver Oil
- mammalian oil
- Fish oil
- Krill oil
- Algal oil
- Omega-3 soft gel capsules
Benefits Of Omega-3
Omega-3 is a type of good fat and essential nutrient for us. There are many health benefits of consuming omega-3 fatty acids. Some of them are listed below:
- Lowers the Triglycerides levels
- Prevents heart disease
- Helps in Rheumatoid arthritis
- Helps During pregnancy
- Helps in ADHD- Attention Deficient and Hyperactivity Disorder
- Lowers the risks of Depression
- Reduces the risks of Alzheimer’s disease
- Helps in Asthma
- Prevents Memory Loss
- Lowers the risks of Auto-immune diseases
- Helps in Fatty Liver
Side Effects Of Omega-3
There are some side effects of excessive use of omega-3 fatty acids.
- pregnant women should avoid consuming mercury containing fish. It has a disproportionate effect on the health of baby.
- Omega-3 can cause intestines related problems. omega-3 supplements may also cause diarrhoea, belching, flatulence, acidity and heartburn.
- In many cases, using omega-3 containing drugs can put you at the risk of blood related disorders. It also has the potential to thin the blood.
- Taking fish oil supplements primarily can cause nausea and bad taste in the mouth.
- Taking fish oil containing medicines can rapidly increase the blood sugar level.
- Omega-3 can cause Low blood pressure.
Disclaimer
Omega-3 is an essential nutrient for your body but in many cases, it may cause harm to you. Avoid taking Omega-3 in any condition without a doctor’s prescription.
