When it comes to including essential nutrients in your diet, omega-3 fatty acids are always on the list. While fats are often frowned upon, the body needs some healthy fats to perform various important functions. While the human body synthesizes many nutrients on its own, omega-3 fatty acids are not one of them. These fatty acids are only ingested through food and offer many health benefits. Also Read – Increase Your Omega-3 Intake To Reduce Your Risk Of Death From Covid-19

What are omega-3 fatty acids?

So our bodies contain good and bad fats, and omega-3s are the good ones. They are a group of three fatty acids that our body needs in order to carry out its daily functions. The three types of omega-3 fats including docosahexaenoic acid (DHA), eicosatetraenoic acid (EPA), and alpha-linolenic acid (ALA). Also Read – 5 Surprising Food Sources of Omega-3 Fatty Acids, the Nutrient That Keeps Your Heart Healthy, and More

DHA and EPA are found in foods such as cold water fish (mackerel, salmon, etc.) and algae. ALA is commonly found in plant foods such as nuts, seeds, and canola oil. Also Read – 5 Reasons Why Fish Is One Of The Healthiest Foods In The World

Health Benefits of Omega-3s

It is important to eat foods rich in omega-3 fatty acids, and there are many sources of nutrients available that you should include in your diet. Consuming omega-3 fatty acids can offer a variety of health benefits, including:

  • Reduced risk of heart disease
  • Reduced risk of death from heart disease
  • Reduced risk of blood clots
  • Decreased triglyceride levels
  • Slow production of substances that cause inflammation in the body
  • Controlled blood pressure values
  • Higher levels of good cholesterol in the system

Omega-3 deficiency

Since omega-3 fatty acids are important for the functioning of the body, a deficiency can lead to health problems. They form molecules in the body that act as messenger substances in the body and fulfill many functions. They are good for your immune, cardiovascular, hormonal, and pulmonary systems. Omega-3 fatty acids also provide energy to the body.

Although omega-3 insufficiency is rare, it can affect people of all ages. But a study that was published in the peer-reviewed journal was published nutrient found that adult and older women were more likely to have an omega-3 deficiency. Another study published in the Journal of Nutritional Sciences reported that people on a low-fat diet, vegans, and people with malabsorption problems are at higher risk.

Symptoms

Well, there aren’t many tests to check for omega-3 deficiency, so knowing the symptoms is important in order to address the problem. Here are some of the omega-3 deficiency signs and symptoms you may notice.

  • Sensitive or dry skin
  • Increase in acne
  • Feeling depressed
  • Dry eyes
  • Pain and stiffness in the joints
  • Hair loss
  • Thinning and dryness of hair
  • Bad concentration
  • Vision problems

How do you increase your intake?

Omega-3 fatty acids can be obtained from food sources, including:

  • Oily fish like salmon, mackerel, tuna, sardines, etc.
  • Eggs
  • flesh
  • Dairy products
  • Walnuts
  • Chia seeds
  • linseed
  • Soybean oil
  • Rapeseed oil
  • yogurt
  • Infant formula

Published: January 29, 2021 1:47 p.m.

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