With media so much blaring about Omega3 fatty acids, everybody wants to know the real truth. Questions like what is omega 3, what are its benefits, should you take it, etc are quite obvious in anybody's mind who is concerned about his as well as his family's health. In this article we will find answers to the same.
What is omega 3?
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Omega3 are long chain poly unsaturated essential fatty acids. They are often called essential fatty acids i.e. they are necessary for our normal health and growth but are not produced internally by our bodies. This is the reason we should have foods containing omega-3 fatty acids in our diet. There are 3 types of omega3 fats - alpha linolenic acid (ALA), eicosapentaeonic acid (EPA) and docoshexaeonic acid (DHA). DHA and EPA are more readily absorbed by our body.
ALA fats are found in walnuts, green leafy spinach, pumpkin, flaxseed, strawberries, almonds, tofu, sunflower, peanut and grape seed oils. Our body can convert ALA to DHA and EPA. This process is very complex and is not very efficient. Also most of ALA is burnt for energy and only 5 percent is converted to DHA and EPA. So to compensate for the deficiency of DHA and EPA, it is recommended to have fishes like tuna, mackerel, salmon which are naturally high in DHA and EPA. If you have concerns about toxins levels in the fish - fish oil supplement is the answer for you.
Now that we know what is omega 3 and its types; what food sources contain omega-3, let us now explore the various benefits of having omega3 fats.
Omega-3 being essential fatty acids is extremely beneficial for your health. They are essential for proper functioning and maintenance of brain, eyes, nervous system, immunity system, and heart. Human brain is made up of about 60% fats, and approximately half of that fat is DHA. Retina of the eye is also made up of 50% of DHA. Your learning, retaining, concentrating capabilities are also influenced by the amount of DHA in your brain cells. Omega 3 fatty acids are also responsible for proper communication between the various nerve cells that shape your thoughts, actions, and mood.
Regular intake of omega 3 fatty acids helps lower the triglycerides and increase HDL cholesterol (good cholesterol). They also help in lowering the high blood pressure. Because of their blood thinning property, they act as an anticoagulant to prevent blood from clotting. This reduces the risk of heart attacks and strokes.
Anti-inflammatory property of omega3 fats reduces the inflammation and hence reduces the pain in many diseases like - Rheumatoid arthritis, Dysmenorrhea (painful menstruation), Crohn's disease, etc.
Pregnant women should take these fats from first trimester for proper brain development of their unborn child. Omega 3 results in better sleeping patterns and better hand/eye co-ordination in baby. It also reduces the chances of cesarean and premature baby. These fats also reduce the risk of developing breast, colon, or prostate cancer.
So, what is omega 3 good for? Answer is everything that ails you and your family. After knowing about omega 3 and its benefits, your next step should be to find out an effective DHA source and start taking it regularly.
What is Omega 3? Its Benefits and Food Sources Ala
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