Omega-3 fatty acids (omega-3s) are polyunsaturated fats that play key roles in the body. Your body can not produce the sufficient quantity of omega-3s required for survival. So omega-3 fatty acids constitute essential nutrients, which means they must be obtained from your diet.
Omega-3 fatty acids are considered "healthy fats" and may benefit your heart health. One significant benefit is that it can help decrease your triglycerides levels. DHA and EPA are types of omega-3 fatty acids found in seafood, while ALA is found in plants. Fatty fish (such as salmon and mackerel), flaxseed, and chia seeds are all good sources of omega-3s.
There are numerous health benefits of omega-3 fatty acids for the body and brain. Many mainstream health organisations recommend that healthy persons must take in 250-500 milligrammes (mg) of EPA and DHA daily. You can meet that need by eating two servings of fatty fish every week. Fatty fish, algae, and a variety of high-fat plant diets contain significant levels of omega-3 fats.
Not only does your body require omega-3 fatty acids to function properly, but they also provide several health benefits, including those for your brain and heart. When feasible, obtain your omega-3 fatty acids from meals rather than supplementary food.
Fish high in omega-3: Aim to take nonfried, oily fish high in DHA and EPA at least twice a week.
Following are those fishes:
Vegetarian Sources of Omega-3s:
Also, read: Heart-Healthy Foods: A Diet Guide for Cardiac Patients
Omega-3 fatty acids are types of unsaturated fats. They may reduce the body's inflammation levels. Inflammation in the body can result in blood vessel damage. Damage to blood vessels can cause heart disease and stroke. Omega 3 fatty acids potentially provide following benefits:
According to some research, consuming omega-3-rich fish may lessen the risk of cardiovascular disease by lowering your cholesterol and triglycerides (blood fats that are also called bad cholesterol). However, the same effects cannot be attained with fish oil supplements. So, it is better to include omega-3 food in your diet than taking its supplements. Moreover, risk of atrial fibrillation, an irregular heartbeat that can cause a stroke, increases with intake of such supplements.
Omega-3s in fish and fish oil supplements may alleviate symptoms of autoimmune disorders such as rheumatoid arthritis, lupus, and Crohn's disease. However, additional research is needed to determine how they function and whether omega-3s derived from fish are superior to those obtained through supplements.
Several research trials have investigated how effectively omega-3s work in treating persons who are not responding to antidepressants. Research indicates that omega-3s can help alleviate some symptoms of depression to a great extent. However, more research is needed because some of the trials produced mixed outcomes.
You should consume sufficient omega-3s when pregnant to support your growing foetus. It is critical for their brain growth and future thinking and reasoning abilities.
A high-omega-3 diet reduces a child's risk of developing asthma symptoms due to indoor pollution. According to researchers, children are better protected if they consume more omega-3 fatty acid rich food and fewer omega-6 fatty acids, such as soybean and maize oils.
Also, read: Protein Rich Food: What Foods are High in Protein?
Several whole foods contain high levels of omega-3s. Omega-3 fatty acids provide several health benefits, including reducing inflammation and the risk of heart disease. If you consume these kinds of foods on a regular basis, you may be able to easily meet your omega-3 requirements. However, if you don't eat many of these foods and believe you're deficient in omega-3s, you should consult a doctor about taking an omega-3 supplement.
It can be difficult to stay up with the most recent research on diet and nutrition. Your parents' or grandparents' diet lessons may be quite distinct from what we now know to be true. Omega-3 fatty acid studies, like other medical research, are always yielding new discoveries. This is why speaking with a heart specialist is so vital. Your doctor is most familiar with you and your medical history. They are prepared to dig through the most recent research and explain what it means for you. They will also provide you personalized advice on how to get the omega-3s your body requires.
Take charge of your heart health today. At Artemis Cardiac Care, our expert cardiologists are there to guide you on benefits and best sources of omega-3 fatty acids accurately. Book your appointment now and ensure a healthier tomorrow!
Q1: How much omega-3 is needed daily?
A: Adults typically need 250–500 mg of EPA and DHA daily, with higher amounts for special conditions.
Q2: Can I get enough from diet alone?
A: A balanced diet can suffice, but supplements may help those with dietary restrictions or specific needs.
Q3: What happens if I'm deficient in omega-3?
A: Deficiency can lead to inflammation, cognitive issues, and an increased risk of chronic diseases.
Q4: Are there risks with omega-3 supplements?
A: Excessive use may cause blood thinning or digestive issues, so consult a doctor for best guidance on right sources, duration, direction of intake, and the associated risks.
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