Exploring the benefits of Omega-3 fatty acids

 

We all want to be healthy and stay fit and to achieve these, we tend to do two things essentially- eat healthy foods and do exercise. Eating healthy foods requires that our foods are free from adulteration, whether the food comes in the form of vegetables, fish or meat. Apart from these, we also tend to go for food supplements that are being manufactured by most reputed companies and available at the malls and shops across the globe. The main objective of consuming healthy food (and drinks also), apart from removing our hunger, is to obtain necessary nutrients that will power up our body and brain so that we do our daily chores with ease and stay mentally fit.

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The human body uses most of the types of fats it needs from raw materials. One of the nutrients that the body needs is Omega-3 fatty acid. Omega-3 fatty acids (also called omega-3 fats and n-3 fats) are essential fats which the human body can’t make them but must get them from food that we consume.

Omega-3 are nutrients obtained from food (or supplements) that have got much health benefits. They are essential to the structure of every cell wall of the human body. They also act as an energy source and help keep the heart, lungs, blood vessels, and immune system working normally. Omega-3 fats have been shown to help prevent heart disease and stroke, help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

Foods high in Omega-3 includes fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.

 

Key Benefits of Omega-3 fatty acids:

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1. Blood fat (triglycerides): Fish oil can lower elevated triglyceride levels that reduces the risk for heart disease and stroke.

2. Rheumatoid arthritis: Fish oil supplements (EPA+DHA) may curb stiffness and joint pain and also boost the effectiveness of anti-inflammatory drugs.

3. Depression: Research have found that foods with high levels of omega-3s can lower levels of depression.

4. Baby development: DHA appears to be important for visual and neurological development in infants.

5.  Asthma: A diet high in omega-3s lowers inflammation, a key component in asthma.

6. ADHD: Attention deficit hyperactivity disorder (ADHD) is a behavioural disorder characterized by inattention, hyperactivity and impulsivity. Some studies suggest that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning. Omega-3s help improve inattention and task completion. They also decrease hyperactivity, impulsiveness, restlessness and aggression.

7.  Alzheimer's disease and dementia: A decline in brain function is one of the unavoidable consequences of aging. Some research also suggests that Omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging.

Looking into all the benefits of Omega-3 fatty acids, it is highly recommended to consume fatty fish two times per week so as to have a robust omega-3 intake. Some of the fatty fish includes-Anchovies, Bluefish, Herring, Mackerel, Marlin, Orange roughy, Salmon, Sardines, Sturgeon, Lake trout and Tuna. However, some of these fishes contains high level of toxins like mercury, polychlorinated biphenyls (PCBs), or other toxins. These toxins are decremental for the human body and can cause many diseases. Some of these fishes includes mackerel, wild swordfish, tilefish, marlin, orange roughy, and bigeye tuna. Some fishes, of course are free from toxins like wild trout and wild salmon.

Also, Walnuts, Flaxseed and flaxseed oil, Canola oil, Soybean oil and Chia seeds contains omega-3 fatty acids. However, these foods also contain high in calories. So, it is recommended to consume these foods in consultation with doctors.

 

Taking Omega-3 fatty acid supplements:

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It is recommended always, to take supplements after consulting doctors or physicians. They may have specific recommendations or warnings, depending on the health condition, other existing ailment and the other medicines that a person has been consuming regularly.

One can take omega-3 fatty acids capsules as supplements (of course, after consulting their doctor), as the different sources of the omega-3 fatty acids may not be available easily in all parts of the country.

One of the omega-3 fatty acid capsules brand in India, one may try, which is also my personal choice-` the Salmon Omega-3 Softgels from Nutrilite (an Amway product). What I like about this product is that the softgels are made from salmon fish and blend of three additional Omega-3 sources: anchovy, mackerel, and sardine. I personally have been using this product for a very long time and is quite satisfied by it. 

In total, Omega-3s has many health benefits and help us to stay fit and mentally active. There are many sources of consuming omega-3 fatty acids either through fish and oil-based foods or by taking supplements.

If you are curious about Salmon Omega-3 Softgels and wants to know more about my experience regarding this product, then you can contact me by mail: mayurisarmahmazinder@gmail.com😊 or visit my Facebook page 

This is the end of my first blog on Staying fit and Healthy. May everyone on this planet be blessed with good health of the body and mind.

References:

1.      https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

2.      https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_19

https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet