Omega-3 Fatty Acids: Basics
What is omega-3 fatty acid? How much we need?
Omega-3 fatty acids are the essential fatty acids. We need Omega -3 for our body normal functioning. Because of essential fatty acids (ALA, DHA, EPA) are not produced by our body. Or they are inefficiently converted from ALA to EPA and DHA, thus we need to get Omega -3’s from our diet.
Functions of omega-3 fatty acids?
Every cell of our body is surrounded by a cell covering composed by fatty acids. The cell membrane allows the necessary nutrients to enter in the cell, and ensures removal of waste foodstuffs quickly from the cell.
To carry out these functions promptly, the cell membrane must have to maintain its integrity and flexibility. Cells without that membrane lose their capacity to hold water and essential nutrients. They also lose their communicate capacity with other cells. Researchers think that loss of cell to cell communication is one of the physiological events which cause growth of cancerous tumors. What type of fat we eat, that is associated with creation of cell membranes and the integrity and fluidity of our cell membranes depends upon that fat.
A diet rich in omega-3 fats creates cell membranes with a high amount of fluidity. Omega-3 fats play an important role in the production of powerful hormone, called prostaglandins. Prostaglandins help to regulate many physiological functions like blood clotting, blood pressure, nerve transmission, and the inflammatory and allergic responses, functioning’s of the kidney and gastrointestinal tract, and the production of supplementary hormones.
It is important to maintain proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids reduce the inflammation and most omega-6 fatty acids have a tendency to promote inflammation.
Symptoms of Omega-3 fatty acid deficiency
- Depression and Anxiety
- Type 2 Diabetes
- Cardiovascular Disease
- Dry, itchy skin
- Brittle hair and nails
- Joint pain
- Poor Blood circulation
Omega-3s have many health benefits. Omega-3s plays an important role in reducing irritation throughout the body in the blood vessels, the joints, and elsewhere.
Omega-3 is quiet essential to health, and because the human body doesn’t produce it, it’s essential to get it from the diet.
Omega – 3’s Also known as polyunsaturated fatty acids (PUFAs) are essential in brain functioning, with normal growth and development of brain as well.
In fact, infants who did not get enough omega-3 fatty acids from their mothers during pregnancy are at risk of developing vision and nerve problems.
Omega-3 fatty acids are highly determined in the brain and appear to be significant for cognitive (brain memory and performance) and behavioral functions.
Eating foods with high levels of omega-3s found to lower levels of depression. Fish oil also seems to boost the effects of antidepressants. Fish oil benefits to reduce the depression.
Following are the few omega-3 foods
The omega-3 acids are concentrated in the Egg yolk. Some omega-3 enriched eggs are also lower in saturated fat and cholesterol.
Eggs are rich omega 3 sources include all three types of omega-3 fatty acids; eggs contain about 60-150 milligrams of Omega-3’s per egg.
Up to 4 Eggs weekly can simply well into your heart and healthy lifestyle, as per the American Heart Association guidelines.
This cold-water fish contains among 900 and 1,800 mg of DHA and EPA per 3-oz of serving. While salmon is the mega source of Omega-3s. The same serving of lake trout can contain more (1,700 mg).While herring, halibut and flounder are also good sources of Omega-3s. Recommended 2 servings (3-4 ounces cooked portion) of fish weekly.
A walnut is an excellent source of omega-3, which also well-balanced with omega-6. Omega-3 in Walnuts is in the form of ALA. (2,600 mg in 1 oz). Walnuts can be sprinkled on salads, cereal, oatmeal and added to your favorite foods.
Walnuts are high in precious omega-3 fats. In fact, ¼ cup of walnuts contains 2.3 grams of omega-3 fats, approximately 90% of the daily need of omega-3 essential fats
Many soya foods are good sources of omega-3 fatty acids. However, content of omega-6 acids in soya food hurts their outline for heart health and disease prevention property.
Flax Seeds can have, about 70 percent of polyunsaturated fats, and close to 60 percent of its fats is omega-3. The Flax seeds provide fiber, protein and high levels of lignans.
Black beans: are almost equal in omega-6 and omega-3
Certain dark green leafy vegetables, including kale, spinach, purslane, mustard greens, collards are good Choices for Omega 3 Essential Fatty acids
White and brown Rice: are grains. Grains offer dietary benefits of their own. But grain-based foods are responsible for the high levels of omega-6 acids found in usually produced foods from animals, so make sure you’re buying wild rice if you’ve got omega-3 in mind.