Omega 3 fatty acids are considered one of the most important essential nutrients for the body. They impact the body’s development starting right from the womb to old age. Most of the fatty acids required by the body can be synthesized by the body from other fats but not omega 3 fatty acids. The body’s requirement of omega 3 fatty acids needs to be fulfilled from food intake.Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, so suggestions range from 500 to 1,000 milligrams daily.
There are 3 types of “omega-3s”:
–ALA (alpha-linolenic acid)
-DHA (docosahexaenoic acid)
-EPA (eicosapentaenoic acid).
The preferred sources are DHA and EPA, the ones found in seafood sources like salmon and sardines
FUNCTIONS OF OMEGA 3 FATTY ACIDS
Omega 3 fatty acids are a constituent of cell membranes and receptor cells. They also play an important role in the rhythmic movements of the heart which cuts down risk of heart attack and stroke. Here are the vital functions that they perform in the body:
During pregnancy and early childhood, omega 3 fatty acids has been linked to higher intelligence, decreased risk of behavioral disorders like ADHD and better social skills. It is also linked to healthy vision
Omega 3 fatty acids provide multi-pronged benefits for the heart. They increase the levels of good cholesterol and decrease the levels of bad cholesterol. Risks of blood clot formation which can lead to strokes are reduced by Omega 3s. Plaque formation is reduced by omega-3s by keeping arterial walls smooth.
-Bone And Joint Health
Omega 3 fatty acids have been shown to cut down risks of bone diseases like osteoporosis by increasing the amount of calcium in the bones. Omegas 3s also have anti-inflammatory properties which reduce risk of arthritis and provide pain relief for patients.
Omega 3 fatty acids regulate the oil production of the skin, protect the skin from damage by the sun and also fight the signs of ageing. They help in keeping the skin soft and wrinkle free.They are also excellent for hair health and keep the hair lustrous and shiny.
FOODS RICH IN OMEGA 3 FATTY ACIDS
Given below are some sources of omega 3 fatty acids that you should consider including as part of your diet:
1 . Flax Seeds
This is one of the richest sources of omega 3 fatty acids and helps to protect the heart from cholesterol and disease. They are also a natural laxative. Have 2 tablespoons of Flax seed daily. 1 tablespoon of grounded flax seed has 1,597 milligrams of omega 3’s.
2 . Chia Seeds
Chia seeds are a rich source of manganese, calcium, phosphorus as well as protein and omega 3 fatty acids. and A standard 2-tbsp serving (24 g) of chia seeds contains 4 grams of protein, including all eight essential amino acids and 4915 mg of omega 3 fatty acids.
3 . Fish
Salmon and mackerel are rich in omega 3 fatty acids. Indian fish like rohu and hilsa also have high amounts of omega 3s. 1 cup cooked of mackerel has 6,982 milligrams of omega 3s.
4 . Walnuts
Walnuts are rich in omega 3 fatty acids, iron and fibre. They are one of the healthiest nuts that promote a healthy heart and contain very low amounts of cholesterol. Have a handful of nuts a day as a snack. 1/4th cup of walnuts contains 2,664 milligrams of omega 3 fatty acids.
5 . Soya Beans
Soya beans and soya milk are good sources of omega 3s besides other minerals and vitamins. Half a cup of soya milk is enough for your daily requirement.
6 . Egg Yolk
Egg yolk is another non-vegetarian source of omega 3 fatty acids which also offers numerous benefits to the body. Include one boiled egg as part of your breakfast.1/2 cup of boiled egg yolk contains 240 milligrams of omega 3 fatty acids.
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Don’t miss out on the beneficial effects of omega 3 fatty acids. Choose to give your heart and body a healthier dose of this essential nutrient daily. Eat Healthy, Stay Healthy!