Omega-3 Fatty Acids
Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.
There are three main types of omega-3 fatty acids:
• EPA (eicosapentaenoic acid). EPA is a “marine omega-3” because it’s found in fish.
• DHA (docosahexaenoic acid). DHA is also a marine omega-3 found in fish.
• ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.
Food containing Omega-3 fatty acids
The human body can make most of the types of fats it needs from other fats or raw materials. That isn’t the case for omega-3 fatty acids (also called omega-3 fats and n-3 fats). These are essential fats—the body can’t make them from scratch but must get them from food. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.
According to the Food and Drug Administration, taking up to 5,000 mg daily is safe.
• Heart Health
Omega-3 fatty acids are beneficial in reducing the risk of having cardiovascular diseases like heart stroke. As per research consuming omega-3 fatty acids lowers triglycerides levels and reduces inflammation in the body. Moreover, it also improves the functioning of the blood vessels and enhances blood flow.
• Eyes Health
An omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.
• Child Development
Getting enough omega-3s during pregnancy and early life is crucial for your child’s development. Omega-3 supplementation is linked to improved cognitive development and a lower risk of developmental delay.
• Attention Deficit Hyperactivity Disorder (ADHD)
Omega-3s may help improve inattention and task completion. They might also decrease hyperactivity, impulsiveness, restlessness, and aggression.
Thus, it may help reduce the symptoms of ADHD in children.
Omega-3s may reduce chronic inflammation, which can contribute to heart disease, cancer, rheumatoid arthritis, osteoarthritis and various other diseases.
• Healthy Pregnancy
They also support a baby’s normal brain development, which rapidly accelerates during the last trimester. Consuming omega-3s from food or supplements may reduce a woman’s risk of preterm labor and delivering a low-birthweight baby
• Autoimmune Diseases
Omega-3 fatty acids may help treat and prevent several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis.
Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate, and breast cancer
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