Omega-3 fatty acids are one of the "good" types of fat. They
have number of health benefits like they may help lower the risk of heart
disease, depression, dementia, and arthritis. Omega 3 Fatty Acidalso called
Omega-3 oils, ω−3 fatty acids or n−3 fatty acids, are polyunsaturated fatty
acids (PUFAs) characterized by the presence of a double bond three atoms away
from the terminal methyl group in their chemical structure. They are widely
distributed in nature, being important constituents of animal lipid metabolism,
and they play an important role in the human diet and in human physiology The
three types of omega−3 fatty acids involved in human physiology are
1. α-linolenic acid (ALA), found in plant oils,
2. Eicosapentaenoic acid (EPA) and 3. Docosahexaenoic acid (DHA), both EPA and
DHA commonly found in marine oils. Marine algae and phytoplankton are primary
sources of omega−3 fatty acids. Common sources of plant oils containing ALA
include walnut, edible seeds, clary sage seed oil, algal oil, flaxseed oil,
Sacha Inchi oil, Echium oil, and hemp oil, while sources of animal omega−3 fatty
acids EPA and DHA include fish, fish oils, eggs from chickens, squid oils and
krill oil. Mammals are unable to synthesize the essential omega−3 fatty acid ALA
and can only obtain it through diet. However, they can use ALA, when available,
to form EPA and DHA.
Health Benefits of Omega 3 fatty acids:
• Good for Heart Health: Omega 3 fatty acids lower elevated level of
triglycerides in blood, we know high level of this blood fat is risk for heart
disease and stroke. Omega-3s can raise “good” HDL cholesterol levels. Omega-3s
can lower blood pressure in people with high blood pressure. These good fats
formation of blood clots through keeping platelets from clumping together. Omega
3 fatty acids help prevent plaque formation that can restrict and harden our
arteries.Omega-3 fatty acid seem to have a stabilizing effect on the heart. They
can lower heart rate and help prevent arrhythmias (abnormal heart rhythms)
• Useful for Rheumatoid Arthritis: Studies suggest omega-3s can curb joint pain
and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may
also boost the effectiveness of anti-inflammatory drugs.
• Can Reduce Symptoms of ADHD in Children: numerous studies have that omega-3
supplements can reduce the symptoms of ADHD. ADHD (Attention deficit
hyperactivity disorder) is a behavioral disorder characterized by inattention,
hyperactivity and impulsivity.
• Can Fight Inflammation: Studies have shown a connection between higher omega-3
intake and reduced inflammation. Notably, omega-3 fatty acids can reduce the
production of molecules and substances linked to inflammation, such as
inflammatory eicosanoids and cytokines.
• Can Improve Eye Health: DHA, a type of omega-3, is a major structural
component of the retina of our eye, it may help prevent macular degeneration,
which can cause vision impairment and blindness.
• Anxiety, Depression and Brain Health:Depression is rarer in countries where
people eat a lot of omega-3s. Studies indicate that people who consume omega-3s
regularly are less likely to be depressed.
• Other Health Benefits of Omega 3 Fatty Acids:
Can reduce symptoms of metabolic syndrome.
May fight autoimmune diseases like type I Diabetes, Crohn disease, Ulcerative
colitis. Rheumatoid arthritis and multiple scleroses.
Can Fight Age-Related Mental Decline and Alzheimer’s Disease.
Omega-3s May Help Prevent Cancer.
Omega-3s Can Reduce Asthma in Children
Good for Skin.
Good for Bone and Joint Health.
Reduce Fats in Liver
Good for Asthma in children
Good for women with menstrual pains.
Where to Get Omega 3 Fatty Acids: Following are dietary sources of Omega 3 fatty
• All type of sea foods and fishes contain omega 3 fatty acids but fat fishes
contain more omega 3 fatty acid and are considered as best sources of omega 3s
6. Orange roughy
10. Lake trout
• Not as high in omega-3 as the foods above, many other foods contain decent
amounts.These include pastured eggs, omega-3-enriched eggs, meats and dairy
products from grass-fed animals.
• Vegetarian Sources of Omega-3 Fatty Acids: Vegetarians can get the ALA version
of omega-3 fatty acid from blue green Algae and foods such as Canola oil,
Flaxseed, Chia seeds, Soybeans, Walnuts, Broccoli, Spinach, Hemp seeds, Brussels
sprouts and Pursiane-- or products fortified with omega-3s.