Omega 3 Fatty Acids Benefits and Sources: Here's everything you need to know about the nutrient

Right from reducing the risk of heart diseases to helping in the fight against depression and anxiety, there are many benefits which are backed by science. Read on to know more.
People,Omega 3,Omega 3 sources,Omega 3 benefitsOmega 3 Fatty Acids Benefits and Sources: Here's everything you need to know about the nutrient
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You may have heard about how Omega 3 fatty acids are one of the nutrients that we all need for our overall health. But do you know that our body doesn't produce these acids on its own and you have to consume them for healthy and better functioning of the body? Also, let me tell you that these essential fatty acids have many health benefits. Right from reducing the risk of heart diseases to helping in the fight against depression and anxiety, there are many benefits which are backed by science.

So, in short, one must intake foods which are packed with polyunsaturated fatty acids. Many do not know that there four types of Omega 3s- Alpha-linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), Eicosatetraenoic Acid (ETA) and Docosahexaenoic Acid (DHA). Speaking of ALA, the same is plant-based omega 3s and is found in greens, seeds walnuts and soybean oil among others. But the catch is here that only 1 percent of ALA that we consume gets converted to long-chained EPA and DHA that our body needs.

Coming to EPA and DHA, this type is found in oily fish and algae oil among others. EPA and DHA are needed the most by our body. ETA is a lesser-known one and can be found in roe oil and green-lipped mussel among others. So, how much Omega 3 you need? As per several reports, our body needs around  250–500 milligrams of EPA and DHA combined each day. However, people who are suffering from depression, anxiety and cancer can go for higher doses.

Below is the list of benefits we get from the intake of Omega 3:
Foods rich in Omega 3s can lower the risk for cardiovascular diseases including strokes as they have inflammation-reducing abilities. 
The same also helps to regular cholesterol levels too by raising HDL (good cholesterol levels).
Omega 3 packed foods also lower high BP also prevents the build-up of plaque and blood clots.
Many do not know this nutrient can aid in fighting depression, anxiety and also promotes healthy bones, sleeping quality.

Below is the list of sources:
Fish sources- Highly nutritious fish such as Mackerel, Salmon, Oysters, Shrimp and Sardines contain various Omega 3s.

Walnuts- This dry fruit is an amazing dietary source of omega-3 as it is packed with healthy fats including ALA.

Kidney beans- Kidney beans are commonly eaten in India so yes, you can gorge on these beans without any worries.

Chia and Flax seeds- Chia and flax seeds are superfoods as they have innumerable nutrients including Omega 3s. Add them in your granola, salads, smoothies and get all the healthy benefits.

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