Omega 3 Fatty Acids: A Complete Guide For Your Reference

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Carbohydrates, Proteins, Vitamins and Minerals- are often considered a significant source of nutrition for a healthy body. Our daily nutrition plate should have these four sources mindfully covered. However, we tend to miss out on a very significant source of nutrition that is essential fatty acids. But, we tend to miss out on a very significant nutrition source: essential fatty acids. Fatty acids are the prime source of energy in our bodies. Storing energy, stimulating metabolism, and absorbing vitamins from food are crucial roles performed by fatty acids.

These fatty acids are based on:

  • Linoleic Acid (Omega 6): It is vital in stimulating hair & skin growth, maintaining bone health, and regularising metabolism.

  • Alpha-Linoleic Acid (Omega 3): It helps build and maintain our heart, lungs, blood vessels, and immune system efficiently.

That's not it; they are also the main constituent of the cell membrane and perform various biological, structural, and functional roles. Fatty acids are incredibly important for our brain and heart health, especially Omega 3. Let's discuss some illuminating facts, importance and roles of Omega-3 in our bodies.

WHAT ARE OMEGA 3 FATTY ACIDS?

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Omega 3 acids, commonly known as Omega-3s, are a group of unsaturated fatty acids essential for the proper functioning of our bodies. Omega 3 plays a pivotal role in maintaining our bodies disease-free. From keeping our heart fit to preventing severe infections, it is crucial for our health. Also, they are the principal components for developing the Central Nervous System and Cardiovascular system. Omega-3 fatty acids mainly
constitute of three components:

  • Alpha-Linolenic Acids (ALA)

    It has antioxidant properties that protect against bacterias that damage the body's cells.

  • Docosahexaenoic Acids (DHA)

    t is an Omega-3 fat essential for developing the brain, especially during pregnancy and early childhood. Also, it helps in reducing heart disease risk and premature preterm births.

  • Eicosapentaenoic Acids (EPA)

    It is an Omega-3 fatty acid that can reduce inflammation caused in our body. Also, it reduces the symptoms of depression and triglyceride levels, which directly impact the brain. These components are incredibly important for overall brain and heart health.
    Let's dig deeper into this miraculous source of nutrition and find out more about them, especially Omega – 3 fatty acids.

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  • Lowers Cardiovascular Disease-Related Risks

    The American Heart Association (AHA) has recommended the intake of omega-3 fatty acids from fish and fish oils for 20 years to reduce life-threatening events like heart attack and stroke in people who already suffer from CVDs. It also helps maintain overall heart health by reducing fat in your blood, reducing the risk of arrhythmias, and slightly lowering blood pressure.

  • Reduces Rheumatoid Arthritis Related Pain

    Studies have shown Omega-3 fatty acids help in reducing inflammation and improving symptoms such as pain, redness and swelling in joints. Additionally, an Omega-3 rich diet has been shown to boost the effectiveness of anti-inflammatory drugs.

  • Helps Fight Depression

    Statistics show that people from nations who eat large amounts of fish are less likely to have depression. Omega – 3s, from fish and fish oil, are highly promising natural remedies for mood disorders and anxiety. Also, they are effective in preventing psychiatric conditions like bipolar disorder, schizophrenia, borderline personality disorder. Omega-3 fatty acids have been shown to improve symptoms related to ADHD and dementia and prevent Alzheimer's.

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In addition to the above significant health benefits, omega-3s are found to be effective in the following:

  • normal eye function

  • maintaining skin health by reducing the risk of acne and preventing premature skin ageing q

  • helps in relieving severe menstrual pain

  • facilitates long and quality sleep by lowering melatonin.

WHAT TO EAT TO GET OMEGA-3s

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Fish, fish oil, and supplements are the primary sources of Omega-3 fatty acids, as they contain all three types, i.e., ALA, EPA and DHA. Plant-based foods only contain ALA type. Hence, a vegan or a vegetarian needs to consume them higher to meet their health needs. For vegetarians, one can also get enough Omega-3s from nuts and several high-fat plant foods. Further, we have mentioned some of the vegetarian and vegan food sources high in omega-3s for you.

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VEGETARIAN FOODS HAVING OMEGA-3s

  • Hemp Seeds

    Hemp seeds contain 30% oil and are a good source of omega-3 fatty acids. One can get 6000 mg of ALA in one ounce of hemp seeds. This incredible nutrient-rich food is also a good source of protein, magnesium, iron and zinc.You can relish these by adding them to granola bars. Also, one can sprinkle them on yoghurt or mix them in your favourite smoothies

  • Chia Seeds

    Chia seeds are highly nutritious as they are rich in Omega-3s and minerals such as selenium and magnesium. It also contains proteins, including all eight essential amino acids that are essential in maintaining optimal health

  • Flax Seeds

    Flax seeds are small brown and the richest whole-food source of Omega 3 fatty acids with 7260 mg per tablespoon of flaxseed oil. Hence, flaxseed and flaxseed oil are often used as Omega-3 fatty acid supplements.

  • Walnuts

    Here is one more reason to relish walnuts apart from their wide range of use in desserts and sweet dishes. This brain food comes with a high amount of Omega-3s, fibre, copper and Vitamin E- which is crucial for optimal brain and heart health.

TAKEAWAYS

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Omega-3 fatty acids are incredibly essential for your optimal health and cannot be compromised upon. With the recent advancements in nutritional fields, plenty of options are available for people who prefer a vegetarian diet over non-vegetarian to get Omega-3s. Apart from natural food sources, there are also plant-based supplements to help you meet your omega-3 needs. Hemp Seed Oil has a vast range of nutritional benefits. They are highly rich in essential fatty acids, Omega-3, 6, and 9, which address the health-related benefits discussed above. More importantly, hemp seed oil contains many ALA, which is not commonly available in vegan diets. Apart from Omega-3s, hemp oil promotes good cholesterol, aids heart health, and boost metabolism- which is essential for staying healthy and fit. Omega-3s is a complex topic. To know more about Omega 3s or other essential fatty acids, feel free to contact us. We will be happy to help!