Benefits of Omega 3 Fatty Acids| Omega 3 fatty acid Definition
In today’s world, people are getting more conscious about their health and diets. It is necessary for them to know the types of food they can add to their daily meals to attain the health Benefits of Omega 3 Fatty Acids . Besides, people tend to follow intermittent or keto diets which eventually become strenuous for them to follow.
Many of us often confuse diets with the intake of fats and oils, without pondering over the fact that they are equally important for us. A balanced diet should be a mix of all the nutrients includes vitamins and a proper amount of fats and oils in it.
Broadly, we have 4 types of fats that can benefit us in some or the other way if taken in a proper way.
Let us discuss these fats in a detailed way:
Fats
1. Saturated fats:
Fats that are mostly solid at room temperature and has trans-fat in them are known as saturated fats. They are quite unhealthy for the body and should not be taken in a great quantity. Foods like butter, palm and coconut oils contain saturated fats. Consumption of these fats in high proportion may lead to many health issues including heart disease.
2. Mono-saturated fats:
These fats help protecting the heart, weight loss and keeps us high on energy. Foods like avocado, macadamia nuts, olives and olive oil contains mono-saturated fats.
3. Polyunsaturated fats:
These fats are the healthiest fats that helps in keeping our hormones and cell membranes healthy. Polyunsaturated fats mainly include Omega 3 fatty acid and Omega 6 fats. While our body needs Omega 6 fats in a limited amount, Omega 3 fatty acid can be consumed in a higher quantity which includes flax, clean salmon and less of soy and corn oil.
4. Trans fats:
These are the worst fats for a human body to consume as these turn the healthy oils into solids and make it difficult for our digestive system to process them. These fats should be avoided as now a days, we see the food packets with no-trans fat written on them. One should only buy those food items that are free of trans fats.
From the above-mentioned list of fats, we can easily chalk out that Polyunsaturated fats are beneficial for our body and should its intake be highly recommended.
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Omega 3 Fatty Acid definition
We have already discussed that Omega 3 fatty acid is a type of polyunsaturated fats. To help our body work in a proper way, three types of Omega 3 fatty acid should be included which are:
- ALA (Alpha-Linolenic Acid)
- DHA (Docosahexaenoic Acid)
- EPA (Eicosapentaenoic Acid)
ALA
Plants are the primary source for ALA. Flaxseed oil, canola, soy, perilla and walnut oils are a great source of ALA. It helps in reducing the risk of hardening of the arteries, reduces the risks of heart attacks, controls high blood pressure and also reduces the risk of pneumonia.
DHA
This not only helps in the proper controlling and functioning of the brain but it also helps in increasing the learning abilities in adults. Omega 3 fatty acid often recommended for the proper functioning of our heart. Being a component of Omega 3 fatty acid, DHA helps reduce the risk of heart diseases, early preterm births. It also helps fighting with inflammation, helps in muscle recovery after a vigorous exercise and much more.
EPA
Cold water fish i.e. salmon usually contains EPA. EPA is good for reducing high levels of blood fats & fights with depression. It also helps to overcome the mood disorder, generally known as borderline personality disorder.
Having a combination of all these in Omega 3 fatty acid is good for a person’s health and fitness. Healthy fats requirement could be fulfilled by rich omega 3 capsules available around.
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Health Benefits of Omega 3 Fatty Acids
Omega 3 fatty acid comes with a lot of benefits, some of them are as follows:
1. Cardiovascular benefits: Health Benefits of Omega 3 Fatty Acids
Those who are suffering from any kind of heart problems should take Omega 3 fatty acid. As it maintains the blood pressure and also helps in shredding the fat layer.
2. Neurological benefits: Health Benefits of Omega 3 Fatty Acids
The capsules help in the proper functioning of our nervous system. Besides, it helps in concentrating and also benefits the autistic people.
3. Dermatological benefits: Health Benefits of Omega 3 Fatty Acids
Acne and pimples is a common problem now-a-days. Adding Omega 3 in your diet could help in getting rid of problems and provides a clean and clear skin.
4. Other benefits: Health Benefits of Omega 3 Fatty Acids
- Firstly, It helps in preventing cancer, if taken regularly.
- Secondly, children could be prevented from asthma.
- Thirdly, It helps in improving the life of liver.
- Fourthly, It is beneficial for women, for alleviating menstrual pain.
- Lastly, consuming it regularly can also improve your sleeping habits.
Confusion between Omega 3 Fatty Acid and Fish Oil
Fish oil and Omega 3 fatty acid capsules often give confusion to many people. As said, one should never go by the name, therefore one should not think that fish oil is made up of fishes, but fish oil is obtained from the fish’s fat and tissues. Fishes used for this extraction are herring, tuna, anchovies, salmon and mackerel. These fishes feed on other fishes to make these fats which can be processed later on for use.
Moreover, The extraction of Omega 3 comes from fish oil. Then, this Omega 3 fatty acid is used to make the high-quality fish oil capsules containing ALA, DHA and EPA in varying amounts.
Ghee v/s Omega 3 fish oil
Living in an Indian society, we have often heard our mothers and grandmothers using desi ghee while cooking. Besides, nourishment and healing comes by using desi ghee.
Ghee contains both saturated and unsaturated fats. It also contains Omega 3 and Omega 9 along with Vitamin A, D, E and K. therefore, we can say that Omega 3 fatty acid is a part of ghee.
Final Words
A balanced diet containing all the nutrients, vitamins and fats in right amount could lead to a healthy lifestyle. Ignoring fats is not a good option as your body needs fats too for various purposes. Hence, consumption of only right fats lead to a healthy and fit body.