A well-researched fact is that mindful eating and regular exercise can make your life disease-free. Various foods contain never-ending amounts of healthy sources like proteins, minerals, vitamins, and omega 3 fatty acids. In today’s modern age, omega 3s fatty acids and omega supplements are hitting the headlines of newspapers and popular health magazines, stating it is useful in preventing most diseases. There is a never-ending tale of essential omega 3 benefits. These regulate blood clotting, help build cell membranes, and support growth and health.
Moreover, the polyunsaturated benefits of omega 3 are heart-healthy fats that help reduce blood triglycerides (fats) and low-density lipoprotein (LDL), the so-called bad cholesterol. Research about omega 3 foods’ benefits is ongoing and increasing daily. It is evident that fat gets deposited in the body and plays havoc with our lives.
How are omega 3 fatty acids beneficial to us? Many types of fats and omega-3 fatty acids offer bountiful health uses. It comes in many forms, such as omega 3 food, omega 3 supplements, fish oil supplements, omega 3 vitamins, omega 3 oil, and omega 3 capsules.
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Why are omega 3 fatty acids important?
Omega 3 fatty acids are polyunsaturated fats considered one of the world’s healthiest foods. It comprises three types that are extremely useful in almost every health segment. Below are the few discussed options:
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- Alpha linoleicacid (ALA) – ALA is an essential part of omega 3 fatty acids and has health-supporting properties. It is found in plants, animals, plankton, and marine species. This is one of the most common omega 3 fatty acids in the Western diet.ALA reduces the risk of heart disease and helps in maintaining its function. It also effectively treats rheumatoid arthritis, multiple sclerosis, diabetes, and ulcerative colitis and improves brain health. The nutritional experts have recommended that an individual should get 1.1 to 1.6 grams daily of alpha-linolenic acid.
- Eicosapentaenoic acid (EPA) – EPA produces Eicosanoids that play a role in many physiological systems. It is also called omega 3 EPA. It is an oxygenated product of 20 long polyunsaturated fatty acid chains that prominently controls bodily functions such as inflammation and immunity and handles the messengers in the central nervous system. It has four elements: Prostaglandins, leukotrienes, thromboxanes, and prostacyclines. Check out the EPA supplement to protect heart health.
- Docosahexaenoic acid (DHA or (omega 3 DHA) – It is a major structural fat present in the brain and retina. This is a key ingredient of the heart, brain, and retina. This fat is present in over 90% of the brain and retina. It is vital in developing the brain, heart, and eye. It has a major role in decreasing blood thickness and reducing triglyceride levels. All three ingredients make omega 3 fatty acids a boon to human health. It promises to increase the lifespan as it decreases the chances of acquiring life-threatening diseases.
What are the nutritional perks of omega 3 fatty acids?
The nutritional perks of omega 3 fatty acids are as follows:
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- Mental health– Omega 3 fatty acids are beneficial in improving cognitive learning and memory. They have the power to combat the problem of mood swings, depression, and other psychotic disorders. They fight with age-induced dementia, thus preventing Alzheimer’s disease. Higher levels of DHA that are abundantly present in omega 3 fatty acids have been shown to increase brain IQ levels. DHA serves as a fuel that boosts our memory and thinking skills to maintain mental health.
- Cardiac health– Omega 3 fatty acids have emerged as a heart saviour as its intake has directly reduced the risks of cardiac complications like high triglyceride levels, high blood pressure, and other associated problems. It decreases the risk of sudden cardiac death, coronary artery disease, myocardial infarction, and peripheral arterial disease in smokers.
- Other health problems– A diet full of omega 3 fatty acids reduces the risk of arthritis, cystic fibrosis, type 2 diabetes mellitus, chronic hepatitis C, pneumonia, macular degeneration, and allergic rhinitis.
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From where can we get omega 3 fatty acids?
The best omega 3 fatty acids source is from cold water oily fish like salmon, mackerel, anchovies, and sardines. Basically, oils from these fish categories are rich in omega 3 fatty acids, but people should be aware of the harmful effects of the oils, as these contain heavy metals and fat-soluble pollutants like PCBs and dioxins, which are known to blot the food chain. There are various other natural sources through which people can get omega 3 fatty acids in the right amount. These include:
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- Eggs– Eggs produced by hens are considered one of the best omega 3 fatty acid sources. Hens are fed a diet of greens, and insects contain higher levels of omega-3 fatty acids than chickens fed corn or soybeans. The content of omega 3 fatty acids increases in eggs due to the addition of flax and canola seeds to the chickens’ diets, which are good sources of alpha-linolenic acid, increasing the omega-3 content of the eggs.
- Grass–fed beef – Grass is a good source of omega-3, and when cows eat a grass-based diet, the result would be different, and the meat ends up being a good source of the omega 3 fatty acids.
- Edamame– Edamame are green soybeans (other than mature seeds). These are enriched with omega 3 fatty acids and other nutritional benefits. Like whole legumes, edamame also provides fiber, and you can eat edamame in roasted and semi-cooked form. These can be added to salads, stir-fries, and other recipes to make the diet more nutritious.
- Walnuts– Compared to commonly consumed nuts like pistachios and almonds, walnuts stand out for their significant amounts of omega-3. You can add walnuts to your diet as a snack. Moreover, you can also add walnuts to homemade cookies, which boosts protein intake and minerals like magnesium, manganese, and phosphorus.
- Flaxseed oil– Flax is probably the best-known ingredient in breakfast cereal, which is a powerhouse of omega-3. People can avail flax in seed and oil form. In both forms, flax contains about 70 percent of its fats, which are polyunsaturated, and 60 percent are omega-3. Moreover, flaxseeds provide fiber, protein, and high levels of lignans. However, diet experts have recommended that flaxseed oil be eaten, which is the best plant source of ALA.
- Canola oil– This oil is less expensive than olive oil and is heart-healthy. A tablespoon of canola oil contains 1,300 mg of omega 3’s, which makes it an excellent choice for increasing the consumption of the omega 3 ALA. Another benefit of canola oil is that it can withstand higher cooker temperatures.
Summary
Omega 3s or omega vitamins are important for overall health. Markets are loaded with omega 3 supplements for those who can’t take direct omega 3 epa dha food or omega 3 fish oil. Consult your doctor for the best omega 3 fatty acid supplement that suits your tastes and health.
Also Read: Amazing Health Drinks For A Healthy Lifestyle.
