Posted: February 11, 2020
Submitted by: https://wellaliments.com/
All you need to know about Omega 3
Omega-3s are a family of essential fatty acids that play important roles in our body and provide a number of health benefits. Normally, our body cannot produce them on its own, so we must get them from your diet. Omega-3 fatty acids are a class of essential polyunsaturated fatty acids with the double bond in the third carbon position from the methyl terminal
Main Types of Omega-3
- Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in our diet.
- It will be converted into the biologically active forms of omega-3, EPA and DHA.
- ALA is found in foods like flax seeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans.
- Our body uses eicosapentaenoic acid (EPA) to produce signalling molecules called eicosanoids, which play numerous physiological roles and reduce inflammation.
- Eicosapentaenoic acid (EPA) is mostly found in animal products, such as fatty fish and fish oil.
- EPA can reduce symptoms of depression and help fight inflammation in your body.
- DHA is an important structural component of our skin, brain, retinas of our eyes and other body parts.
- DHA is found in high amounts in animal products like fatty fish and fish oil. Meat, eggs, and dairy from grass-fed animals also tend to contain significant amounts.
- Vegetarians and vegans often lack DHA and should take microalgae supplements to make sure they get enough of this omega-3.
Discovery of other Omega-3 Fatty acids:
- Hexadecatrienoic Acid (HTA)
- Stearidonic Acid (SDA)
- Eicosatrienoic Acid (ETE)
- Eicosatetraenoic Acid (ETA)
- Heneicosapentaenoic Acid (HPA)
- Docosapentaenoic Acid (DPA)
- Tetracosapentaenoic Acid
- Tetracosahexaenoic Acid
How much Omega-3 Should You Take?
- A minimum of 250–500 mg combined EPA and DHA each day for healthy adults
- Recommended dietary allowance (RDA) for alpha-linolenic acid is 1.6 grams per day for men and 1.1 grams per day for women
- 200 mg of DHA during pregnancy and breastfeeding
- For infants and children, ranging from 50–100 mg per day of combined EPA and DHA
Fish that contain Good Omega-3-rich:
- Atlantic mackerel
- Lake trout
- Canned, light tuna
Other foods that contain Omega-3:
- Flaxseed and flaxseed oil
- Canola oil
- Soybeans and soybean oil
- Chia seeds
- Green leafy vegetables
- Cereals, pasta, dairy, and other food products fortified with omega-3 fatty acids
Omega-3 fatty acids may cause the below side effects. Consult your doctor if you have any unusual problems while taking this medication.
- stomach pain or discomfort
- joint pain
- change in the sense of taste
Benefits of Omega-3:
- Reduce the risk of heart attacks and certain cancers.
- Fight Depression and Anxiety.
- Improve Eye Health.
- Promote Brain Health During Pregnancy and Early Life.
- Reduce Symptoms of Metabolic Syndrome.
- Can Fight Inflammation & Autoimmune Diseases.
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