Our body needs Omega 3, Omega 6, and Omega 9 fatty acids in proportion, and the ideal intake ratio between, omega 6: omega 3, and 9 should be near 3:1. But nowadays, this ratio is often found to range between 20:1 and even 50:1, and this disproportionate consumption can lead to several health problems especially related to the brain, skin, and heart.
But normally our diet these days contains an excess of Omega 6, found in processed vegetable oils like safflower, sunflower, etc.
But normally our diet these days contains an excess of Omega 6, found in processed vegetable oils like safflower, sunflower, etc.
The best source of Omega 3 fish is found in a cold region, cold-water fatty fish like mackerel, tuna, herring, sardines, trout, and salmon.
Other sea fish or river fish either lack Omega 3 or have excess strength Vitamin A, which can be harmful.
Fatty fish oil contians EPA ( eicosapentaenoic acid ) and DHA ( docosahexaenoic acid ). EPA helps to strengthen the cardiovascular system. It helps to keep the arteries clear, protects, and lowers the incidence of heart disease. DHA is helpful for the proper functioning of the brain. It also helps to improve moods, and memory, besides regulating vision.
Omega 9 fatty acids available from olive oil are high in monounsaturated fats and help to raise the beneficial HDL levels in cholesterol. They also contain Vitamin E. Vitamin E is very helpful in clearing the cholesterol from arteries. Lignans present in olive oil may help to protect against cancer by suppressing early cancer changes in cells.
1. What Is Omega 3?
Omega-3 is a type of essential fatty acid very important for human health. Omega 3 comprises three main types: ALA, EPA, and DHA. These are found in foods like fatty fish, walnuts, and flaxseeds, omega-3s play an important role in supporting the health of the heart, and brain function, and reducing inflammation. Our body cannot produce omega-3 on its own, incorporating these fats into our diet or taking omega-3 supplements is essential for overall well-being.
2. Why Our Body Needs Omega 3?
Our bodies need omega-3 fatty acids for essential functions like supporting heart health, aiding in proper brain functions and development, and reducing inflammation. These fats, including ALA, EPA, and DHA, are very important components of cell membranes and contribute to overall cellular function. As our bodies cannot produce omega-3s, obtaining them through our diet or omega-3 supplements is vital for maintaining our health.
3. The best source of omega 3? (Food rich in omega 3)
10. Algal Oil (derived from algae, a plant-based source of DHA)
Adding these foods to your regular diet helps ensure an adequate intake of omega-3 fatty acids, which play a vital role in brain functions, promoting heart health, and overall well-being.
4. Health Benefits Omega 3 & 9 Supplements:
1. Help to reduce risk factors for heart disease, including high cholesterol and high blood pressure.
2. Inhibit the development of plaque and blood clots, reduce arrhythmia, lower triglycerides, and protect from sudden cardiac death.
3. Omega 3 supplements, after an attack can help to reduce the chances of stroke and subsequent attack.
4. Helps in manic depression and borderline personality disorders.
4. It can help to reduce tenderness in joints and decrease morning stiffness. It can help to decrease pain in patients with Rh.
5. Diabetes: It may help to lower high triglyceride levels and increase HDL levels, a major complication in diabetes.
6. Eyesight: DHA plays an important role in the regeneration of the visual pigments of rhodopsin, which plays a critical role in the process that converting light to vision.
7. Inflammatory Bowel Disease: It may help in the treatment of Crohn's disease, inflammatory bowel disease, and ulcerative colitis, and may reduce symptoms of ulcers along the digestive tract.
8. Anger, irritability, and reactive under stress: Helps to provide emotional stability rapidly due to DHA content in Omega 3/
9. Immunoglobulin A Nephropathy: It is a kidney disorder caused by the deposition of some proteins in the filtering organs of the kidney. Omega 3, may help regulate the production of inflammatory mediators.
10. Asthama: Omega 3 fish oil supplements are said to decrease the amount of LTB4, a substance released by the immune system during asthmatic attacks. Simultaneously the production of another competing substance LBTS is increased which reduces the severity of asthmatic attacks.
11. Children's disorders like hyperactivity, attention deficiency, poor memory, and dyslexia have been linked to omega-3 deficiency. If your child is unable to swallow the soft gel, it may be broken open and applied to the inner thighs and inner wrist from where it will be absorbed quickly by the body.
12. Pregnancy: The first four months of pregnancy can help prevent the birth of underweight babies and premature birth. During the last three months of pregnancy, omega 3 helps improve the central nervous system, brain, and optical nerve function. It helps to lactate mothers to increase the amount of omega 3 in breast milk helping the brain functions and bone development of infants, besides better skin conditions and sharpness of vision.
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This post is aimed at providing information about nutrition, nutrition supplements, and their benefits to the human body. Do not attempt to treat or diagnose any disease or health problem based on the information given in this post. The reader must consult an appropriate medical professional, the doctor about any disease. No action or liability can be taken against the writer, or publisher, based on the information/ content of this post/ article/ blog.
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