All about Omega 3 - Types, Importance, and Sources
Megha
MeghaApril 23, 2022

Omega -3 fatty acid is crucial for the integral functions of the body. They act as a vital part of cell membranes throughout the body. It influences the functionalities of the cell receptors in these membranes. It helps to initiate the formation of various hormones that perform different functions like restraining blood clotting, relaxation of artery walls, and inflammation. Omega -3 fatty acids attach to cells' receptors that control genetic function. Omega 3 fatty acid

The human body is capable of making different kinds of fats but not omega-3 fatty acids. The body can't make these essential omega 3 fatty from scrape, but you must get them from animal and plant sources. Intriguing, right? Do you yearn more about omega -3 fatty acids, their types, importance, and sources? The write-up will have everything you need, so let's dive in.

What is an omega-3 fatty acid?

Omega-3 fatty acids are the polyunsaturated fats your body requires to perform various functions. They are counted as the most needed fatty acids because they help maintain your health. Unfortunately, the body cannot make them on its own; you can get them from your diet.

If you don't pay heed to your body's need for omega 3 fatty acids, it can cause various health issues like Alzheimer's disease, rheumatoid arthritis, heart attacks, etc. These acids are essential to maintain optimal health for anyone. Join Thyroid Community/

Why are omega 3 fatty acids so essential?

Omega-3 fatty acids are so essential. They have myriad health benefits that you never thought of. Let's have a look:

Combat depression and anxiety

Depression and anxiety are widespread issues every second person is suffering from. Numerous studies suggest fulfilling the daily body need for omega 3 fatty acids because the regular consumption of omega-3s helps combat depression and anxiety symptoms.

Improves sleep

Good sleep is the foundation of perfect health. Many diseases, like diabetes, obesity, and depression, are linked to sleep. The effect of omega-3 fatty acids is associated with sleep quality. Low levels of omega-3 can cause sleeping problems in children and obstructive sleep apnea in adults. So always check omega 3 fatty acids intake to improve your sleep quality.

Combat autoimmune diseases

In autoimmune diseases, your immune system fails to identify foreign bodies and allow them to attack. Type 1 diabetes is a leading example of an autoimmune disease. In this, your immune system attacks the insulin-producing cells in your pancreas. Omega-3s may help fight back autoimmune conditions, especially during early life.

Taking enough Omega-3s during your early years of life reduces the risk of several autoimmune diseases like type 1 diabetes, autoimmune diseases, and multiple sclerosis. It also helps treat rheumatoid arthritis, lupus, ulcerative colitis, Crohn's disease, and psoriasis.

Protects you against the risk of Alzheimer's disease

The risk of Alzheimer's increases with age. If you want to avoid its side effects, then don't miss your omega-3 supplements daily dose. Apart from this, your memory becomes very strong if you eat fish.

Reduces period cramps

Most women suffer from abdominal pain and cramps during menstruation. The regular consumption of omega 3 helps relieve the pain caused due to menstruation.

Good for your heart health

Omega-3s are good for your heart health and protect it against stroke. The main reason behind heart stroke is high triglyceride levels. Studies suggest that four grams of prescribed omega-3 can significantly lower triglyceride levels. If you don't want to ingest supplements, fatty fish is the best alternative for omega-3 fatty acids. It is beneficial to keep your heart in good condition.

Types of Omega 3 fatty acids

There are mainly three types of Omega 3 fatty acids:

ALA

ALA stands for Alpha-linolenic acid. You can acquire it from plants like kale, spinach, walnuts, purslane, soybeans, chia seeds, flaxseeds, hemp seeds, leafy vegetables, and some animal fat, specifically in grass-fed animals.

ALA is a crucial forerunner of EPA or DHA. A significant portion of the Alpha-linolenic acid the body uses as energy, and the remaining is converted into EPA and DHA. The percentage converted ALA into DHA is petite. The studies show that an ALA-rich diet reduces the risk of death from heart attacks.

DHA, and EPA

You can get EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) mainly from fish. They are called marine omega-3 fatty acids.

What are the primary sources of Omega-3 Fats?

A person must include the following in their dietary intake to satisfy the body's need for omega-3 fats.

  • Walnuts
  • Flaxseeds, chia seeds
  • Soybeans
  • Tofu
  • Cauliflower
  • Salmon
  • Tuna fish
  • Eggs
  • Green beans, Turnips
  • Green leafy vegetables
  • Shrimp
  • Milk
  • Peanuts
  • Strawberries
  • Sprouts
  • krill oil and fish oil

Don't consume too much omega 3

Although omega 3 is essential for your health, consuming too much of it can increase the amount of fat in your body, leading to weight gain. Apart from this, if you don't keep a check on its high levels of consumption, you may have to suffer from diseases like high blood pressure, heart-related conditions, and diabetes.

How to find a high-quality omega-3 supplement?

Most people don't get enough omega 3 from their diet. So it becomes crucial to find an alternative to meet omega 3s needs. The medical advice is to start taking high-quality plant-based omega 3 like flaxseed oil, algal oil, and perilla seeds oil along with essential vitamins and minerals to maintain overall health. Fish oil supplement is also a good alternative to provide high-quality omega 3 to your body. Finding a high-quality omega 3 supplement is a task. So look for reputable companies whose products are free from heavy metals and pesticides and have good customer reviews.

What is the correct dose of omega 3?

Be sure to consult your doctor before you start consuming omega 3. As per studies, it would be fitting to consume 4 grams of omega 3 per day because fatty acids can also increase the amount of fat in your body. The Child Health Foundation recommends pregnant and lactating women should ingest only 2 grams of omega 3 per day.

The bottom line is

We hope this write-up helps you find out how omega 3 is crucial to performing various functions. No wonder! The market is flooded with different omega 3 brands, but it will be foolish to trust every brand for your health. There is one name on whom you can rely for your health. They have a range of unadulterated dietary supplements. Yes, you read it right! It's Jeevam Health Store. You will find best-in-class functional supplements like omega 3. We recommend you to talk to your healthcare providers first about your interest in using omega 3 dietary supplements before you actually start taking them.

"Never put your health in the backseat. It is the motorist of your life."

We, at Jeevam health, offer personalized meal plans customized according to your requirements and disease condition. Do reach out to us!

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