Omega-3 fatty acids are essential fats – a type of fat the body cannot make on its own. Essential nutrients are important to lead a healthy life and to survive. We get the omega-3 fatty acids we need from the foods we eat.
There are two kinds of omega-3 fatty acids in fish — Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). The form of omega-3 in plants is called Alpha-linolenic acid(ALA). All three EPA, DHA and ALA has well researched health benefits. ALA is also converted to Omega 3 fatty acids by the liver but the conversion rate is variable and generally low.
Foods rich in Omega 3 fatty acids
- Fish – Salmon, Mackerel, Tuna, Sardines
- Flax Seeds
- Walnuts
- Almonds
- Eggs
- Soy beans
- Chia seeds
Supplementation: Omega 3 fatty acids can be obtained from good quality supplements in concentrated form.
Benefits
- May improve brain health, slows down age related brain degeneration and Alzheimer’s Disease
- May help with ADHA and Autism in children
- Can be beneficial for heart function
- Reduces triglyceride levels
- Can increase HDL cholesterol levels
- Can reduce arterial plaque
- Can reduce blood pressure
- Anti-Inflammatory
- Can reduce auto-immune diseases like lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis
- Can support liver functioning
- Can reduce incidence of cancer
References:
https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_19
https://www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids
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