There is an increasing awareness of Omega -3 fatty acid requirement for the body. Omega 3 Fatty Acid is given a lot of importance but at the same time Omega 6 is also important and required for the body.
Our body has the capability of producing all the fatty acids except for these 2 i.e. Omega 3 & 6 Fatty acids which are also termed as LA (Linolenic acid) and ALA (Alpha-linolenic acid) and medically it is proved that Omega 3 is very good in regulating blood pressure, inflammation in the body and protecting from heart diseases. EPA & DHA Omega 3 fatty acids are highly proven for Heart Health, Brain Health, Vision. Most people are unaware of their Omega - 3 level, it was so far not even one of the important test to be done, at least not in India and also here in Oman I do not see that it is given much of importance in the regular health check. It is a simple blood test that shows what percentage of Red blood cells contain EPA & DHA. While LA & ALA are found in Plants and Seed Oil, EPA & DHA can be sourced from oily fishes.
What food can help us with Omega-3:
- Oily fishes like Salmon, Tuna, Sardines, Mackerels, Oysters
- Seaweed & Algae like Spirulina, and Chlorella
- Seeds like Flaxseeds, Chia Seeds
- Walnuts
- Plant oils like Flaxseed oil, Soybean oil
While these foods are good in providing Omega 3, if the levels are very low or people with high inflammation it is recommended to get it from supplements.
Supplements for Omega -3 are;
- Krill Oil
- Fish Oil
- Cod Liver Oil
- Algae Oil - This is recommended for Vegans.
Source
It takes around 8 to 12 weeks for Omega - 3 to start showing it's effect on the body if taken in right dose.
Heath Benefits of Omega-3:
- Good Heart Health
- Helps in Pregnancy for Baby's good development
- Prevents Eyes related problems
- Fights Depression and Anxiety
- Fights Inflammation
- Fights Autoimmune diseases.
Reverse effects of high intake of Omega - 3 can also be there like Bleeding problems, Nausea, Stomach problems.
When I started with my Omega - 3 intake in the first 2 weeks I would feel very drowsy and sleepy and also had some bad days on stomach but gradually it settled down.
Omega-3 is one very vital vitamin for the body, but it is a must that one should get the test done first and only then decide on the dosage to be taken with Doctor's guidance, as the dose will vary age wise and based on the test results.
You can also read more about it here https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Even if you may be having a very well balance diet it is unlikely to get the required Omega -3 from the diet and it is observed most people are deficient with Omega - 3. Salmon fish is one major source of Omega 3 but still people who have been consuming it regularly also have been found deficient.
Our Health decides the quality of life that we want to live, so it is our responsibility to be mindful of what we eat, how much we eat and whether it is suitable for our body. Every body mechanism is different and there is no one answer to all.
Please note, I am not a Medical practitioner and all my health related blogs are only and advice from my own experiences.
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