Omega 3 fatty acid is an essential fatty acid for the human body. Fats in our body works as a cushion against any shock or attack and also reduce the risk of sudden cardiac death. Scientists believe that omega 3 fatty acids may reduce the risk of coronary heart disease by improving lipid (cholesterol and triglyceride) levels in the blood.
Coronary heart disease is a type of heart disease that develops when the arteries of the heart cannot deliver oxygen-rich blood to the heart. Coronary heart disease is a primary cause of heart-associated deaths.
However, most people are still not aware of the advantages and disadvantages of omega 3 fatty acids. So, through this post, we tell you in detail the benefits, sources and disadvantages of consuming omega 3 fatty acids in detail.
What is Omega 3 ?
Omega 3 fatty acids are a form of “polyunsaturated fat”, which provides the strength for the body’s cells and muscles to function. We need these fats for the formation of brain cells and other important functions.
Our body is unable to make omega 3 fatty acids naturally, so we need to include it in our diet.
Fatty fish are considered an excellent dietary source of omega-3, while vegetarians can get omega 3 acids from vegetables, nuts and seeds.
Sources of Omega 3
- Vegetarian sources
Walnuts – 28 grams of walnuts contain about 2,570 milligrams of omega-3s.
Chia seeds – 28 grams of chia seeds contain about 5,060 milligrams of omega 3.
Flax Seeds / Flax Seeds – 10.3 grams of kidney beans (beans) contain about 2,350 mg of omega 3.
Kidney beans – Half a cup of kidney beans contains about 0.10 grams of omega-3.
Hemp seeds – Three teaspoons of hemp seeds contain about 2.605 mg omega-3.
Soybean – 124 grams of cauliflower contains about 0.21 grams of omega-3.
Cauliflower – 47 grams of cauliflower contains about 670 milligrams of omega 3.
Soybean beans – Half a cup of kidney beans contains about 0.28 grams of omega 3.
2. Non-vegetarian sources
Salmon fish – 100 grams of salmon fish contains up to 2,260 milligrams of omega-3.
Mackerel fish – 100 grams of mackerel fish contains up to 5,134 milligrams of omega-3.
Sardines fish – 149 grams of sardine fish contains up to 2,205 milligrams of omega-3.
Eggs – One egg contains 100 to 500 milligrams of omega-3.
3. Omega 3 Fatty Acid Capsules
Omega 3 fatty acids can also be taken as a supplement. The best example of which is fish oil. Apart from this, there are many omega 3 vegetarian capsules available in the market. Which you can get from any medical store or Amazon and Flipkart.
Deficiency Diseases of Omega 3
Research shows that about 90% of the population is deficient in omega 3, with half of the population having severe omega-3 deficiency.
Omega-3 deficiency symptoms mean that your body is not getting enough omega-3 fats. A lack of omega-3 fats can have negative effects on your health. Due to which you can suffer from many diseases. The possible diseases caused by deficiency of omega 3 fatty acids are mentioned below –
- Cardiovascular diseases
- Parkinson’s disease
- Glaucoma eye disease
- Alzheimer’s disease
- Skin diseases
- Hair and Nail Problems
- Sleep disorder
- Rheumatoid arthritis disease
Benefits of Omega 3
- Benefits of omega 3 in reducing postpartum depression
According to a study, most women start suffering from postpartum depression after delivery. Postpartum depression is a serious mental illness that affects women’s behavior and physical health. This is the reason why women with postpartum depression show many symptoms, including irritability, anxiety, sadness, hopelessness, loneliness and loss of appetite.
Women who have lower than normal omega 3 levels after pregnancy are more likely to suffer from postpartum depression. According to a 2018 study, women who take fish oil (omega-3) as a supplement after pregnancy are less likely to suffer from depression.
2. Omega 3 for healthy eyes
Omega 3 is very important for keeping the retina of the eyes healthy. It prevents eye problems such as macular degeneration. If there is a problem of macular degeneration, you will start seeing blurred. Sometimes it also causes blindness.
Omega-3 fatty acids can also help prevent eye diseases like glaucoma and relieve dryness of the eyes.
3. For reducing cardiovascular risks
Consuming omega 3 fatty acids can be beneficial to prevent cardiovascular problems (such as heart attack, stroke, etc.). Consuming omega-3 can reduce triglycerides in the blood by 15-30%.
Following important roles of omega 3 are like it may lower blood pressure levels in people with high blood pressure. Can also raise levels of “good” HDL cholesterol. Prevents blood clots formation in the heart and brain. Further, it reduces the chances of abnormal heart rate.
4. Helpful in Pregnancy for Healthy Foetal Development
Consuming omega 3 in appropriate amounts can help in the healthy development of the foetus, especially the brain and eyes of the foetus. This is why experts recommend consuming oily fish during pregnancy. In 2011, scientists concluded that omega-3 intake during pregnancy can improve children’s memory.
However, it is important to avoid eating fish with high levels of mercury such as shark and king mackerel during pregnancy. Because fish found in contaminated water can be contaminated with mercury. Mercury is a toxic substance that is found in fish found in water contaminated with water.
5. Beneficial in increasing concentration
Omega 3 fatty acids play an important role in increasing concentration. If your mind and focus are frequently wandering, omega-3 fatty acids can help increase concentration, thereby reducing distractions.
6. Omega 3 for keeping skin healthy
Omega-3 (fish oil capsule) can keep skin soft, moisturized and wrinkle-free. The omega-3 polyunsaturated fatty acids present in the capsule can be used to treat and prevent many skin diseases as well as reduce the risk of acne on the face.
7. Useful for enhancing the quality of sleep
Nowadays most of the people are surrounded by stressful life. Due to stress, the problem of sleeplessness arises. Low levels of omega 3 fatty acids can also increase the problem of sleeplessness. A study conducted in children and adults suggests that omega-3s may help improve sleep quality and sleep time.
8. Role for asthma
Due to the anti-inflammatory properties in omega 3 fatty acids, it can be effective in preventing asthma. According to research, children can be protected from asthma symptoms by increasing omega-3 in the diet and decreasing omega-6. At the moment, more research needs to be done on how effective omega 3 fatty acids are for the treatment of asthma.
9. Omega 3 for rheumatoid arthritis
Several studies have found that fish oil (omega-3) helps in mitigating symptoms of rheumatoid arthritis, including joint pain and morning stiffness. One study shows that people suffering from gout, if they consume fish oil properly, then the symptoms of arthritis are less visible in them. Laboratory studies suggest that a diet rich in omega-3 fatty acids may reduce the symptoms of osteoarthritis.
10. Omega 3 for weight loss
Flaxseed seeds are most useful for weight loss. Flax seeds contain omega 3 fatty acids, which help in weight loss and do not allow the accumulation of excess fat in the body, which keeps weight under control.