It is a dream of every person to remain fit in life. For this purpose we need some energy and luckily Omega 3 fatty acids are one of those. This is a common word in the world of medicine. Omega 3 fatty acids are actually nutrients that are really very important for our body in order to make our health up to the mark. The word Omega 3 is commonly used for a group of essential polyunsaturated fatty acids.
Now there is an important question as to why we use the word essential when we talk about Omega 3. It is because the human body has no capacity to produce them on its own. So for this purpose this nutrient is obtained through a diet. In this very important article we will talk about the benefits of omega 3, its resources and health tips related to that. So this article is going to be very important for you. Just stay with us and make your life happier.
Understanding Omega 3 Fatty Acids
As we have mentioned above, Omega 3 is basically polyunsaturated fat and it has three types. Let’s talk about them one by one.
Alpha Linolenic Acid
Alpha Linolenic Acid is a type of Omega 3 fatty acid that is primarily found in plant oils such as soybean, canola oils and flaxseed. ALA is a really very essential nutrient because you can just get it through the diet.
Eicosapentaenoic Acid
Another type of Omega 3 fatty acid is Eicosapentaenoic which is very important to reduce inflammation from your body. This type of fatty acid is really very important for your heart health. You can obtain Eicosapentaenoic EPA from Marine oils. EPA is found in fish and other sea foods.
Docosahexaenoic Acid
Docosahexaenoic Acid also known as DHA found in Marine oils. You can consume its subsequent amount from fish and other sea foods. Do you know why this is important for your body? Docosahexaenoic Acid is one of the major structural components of the brain, retina and some other parts of the body. So it is really very important and essential for the development of the brain and its function.
Health Benefits
Heart Health
The most important part of our body is the heart. For a healthy and better life it is very important that our heart performs its functions normally and perfectly. So the top benefit of consuming omega 3 fatty acids is that it gives you many heart benefits.
The use of these special types of fatty acids lowers triglyceride levels and reduces the blood pressure of humans. Consuming these types of fatty acids helps to decrease the risk of clotting in the blood. Besides that it prevents plaque in arteries. Consistent use helps reduce the risk of irregularities in heartbeats.
Brain Health and Cognitive Function
When we talk about brain health omega 3 fatty acids especially Docosahexaenoic Acid DHA plays an important role in this regard. Do you know that the use of DHA helps to reduce the risk of Neurodegenerative medical diseases such as Alzheimer’s disease? It also supports cognitive functions of the body in a very smooth manner. Memory and learning is really very important for every human being and luckily you can boost it by using this type of fatty acid. Docosahexaenoic Acid has the ability to reduce symptoms of depression and anxiety from your life.
Inflammation and Autoimmune Diseases
As we have talked about earlier, Omega 3 fatty acids have the capability to reduce inflammation from your body because it has anti-inflammatory characteristics. The proper use of these fatty acids helps you to lower the risk of chronic inflammation. There are also many benefits of Omega 3. It reduces the risk of rheumatoid arthritis and also the risk of many complicated diseases which have a direct link to inflammation. The best example of it is cancer and heart diseases.
Eye Health
When we talk about the health of the eye, Docosahexaenoic Acid DHA is a really very essential element for the health of the retina. So it is important to manage a sufficient level of DHA. So the use of the DHA form of omega 3 fatty acids helps to prevent macular degeneration because it can create some visionary issues like blindness and impairment. It also helps to prevent dry eye syndrome.
Pregnancy and Early Life
There are also countless health benefits for pregnant women as well. The adequate use of Omega 3 fatty acids helps to support the development of brain and eyes in the fetus. Its use also reduces the risk of preterm birth. Besides that, they are really important to support the improvement of cognitive development in infants.
Best Dietary Sources
So it is clear that if you want to keep your life healthy and happier then you must have to include those foods in your life that are full of Omega 3 fatty acids. Let’s talk about those foods that are full of nutrients related to mega 3. Let’s have a look.
Fish and Seafood
The use of fish and seafood is really very important to give you full of Omega 3 fatty acids especially Docosahexaenoic Acid DHA and Eicosapentaenoic EPA. Don’t be confused because we are going to tell you what type of fish you can consume. Salmon, Mackerel, Sardines, Anchovies and Herring are the prime examples of omega 3 rich fish foods.
Plant Based Sources
You can also get necessary omega 3 rich nutrition by consuming plant based food in your daily routine. The common examples of plant based sources are flaxseeds, China seeds, walnuts, Hemp seeds and Brussels sprouts are one of the magical sources of Alpha Linolenic Acid ALA.
Oils
Some oils are also one of the best sources of omega 3 such as flaxseed oil, canola oil and soybean oil.
Omega 3 Supplements
Omega 3 Supplements are very important for those people who are not able to get the required amount of omega 3 from a diet alone. So if you are willing to take a supplement then there are a lot of options available for you.
Fish Oil Supplements
The important supplement in this context is fish oil supplements. This is one of the popular choices when we talk about nutrition. These types of supplements are easily available in the market in capsule form or in liquid type.
Algal Oil Supplements
Algal oil supplements are also very popular in this scenario. They come from a plant of algae. The use of algal oil supplements is a very interesting and suitable choice for vegetarians.
Krill Oil Supplements
At number 3 there are krill oil supplements that are derived from krill. Krill are basically small marine crustaceans. These small tiny organisms are found in the Southern ocean in an excessive amount. These types of supplements are rich in EPA and DHA.
Tips for Increasing the Intake of Omega 3
So above detailed discussion it is clear that the use of omega 3 fatty acids is really very important for your overall health. You can take it in different ways. But here in this segment of the article we will talk about some practical tips to increase the abundance of Omega 3. Let’s have a look.
Eat Fatty Fish Twice a Week
If you want to get omega 3 according to your need then you have to consume fatty fish at least twice a week. The use of Salmon, Mackerel or sardines can help you in this context.
Add Flaxseeds and Chia Seeds to Your Meal
Try to make a habit to use flaxseeds or Chia seeds in your meal, especially in breakfast. You can also use it in yogurt or salads as well. Due to their versatility they will prove to be an excellent source of taking Omega 3.
Use Omega 3 Rich Oils
It is better to replace your cooking oils that you regularly use in your kitchen for cooking food with flaxseed oil or canola oil. In this way you will be in a position to get an appropriate amount of Omega 3 on a daily basis.
Snack on Walnuts
Walnuts are a great source of Omega 3 fatty acids. Just keep walnuts in your pocket and consume them regularly. You can also use them in baked materials, salads and oatmeal.
Take Fortified Foods
You can consume fortified foods that are rich in Omega 3. Some brands actually offer such types of foods such as eggs, yogurt and milk.
Take a Supplement Only When Needed
It is no doubt that omega 3 supplements are a great source of taking the required amount but now the question is when you take the supplements. You can take a high level of supplement in your daily routine only when you are unable to get it from other sources. In this case just consult your professional health professional for further advice.
Side Effects and Considerations
In fact Omega 3 fatty acids are very safe for most people but there are also some possible side effects that you must have to know.
Gastrointestinal Issues
By taking omega 3 supplements there is the possibility of some gastrointestinal issues like diarrhea, some upset stomach or fishy aftertaste. Besides that there are also chances of thinning of blood. If this happens then it can increase the risk of bleeding. So don’t use any supplements related to mega 3 if you are taking blood thinning medications. If it is necessary then must consult your professional healthcare consultant. Some people actually observe sea food allergies. So in that case avoid taking fish oil supplements and use its alternatives.
Conclusion
So at the end after comprehensive discussion we have come to know that Omega 3 fatty acids are essential nutrients for your body. They keep you healthy and prevent you from many chronic complicated medical diseases. It is important to understand what its benefits are, how you can get these nutrients and what the roles are in your overall health. If you want to live a healthy life then you have to make sure that you take sufficient omega 3 quantities in your diet on a daily basis. It is also important to consult a nutritionist for professional guidance if you want to take any supplements related to that.