The omega-3 fatty acid is a crucial component necessary for the brain and body function. There are three main types of omega-3 fatty acid such as alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is an essential fatty acid which means your body can’t produce and should be received through the foods rich in omega-3 fatty acid. ALA can be converted into EPA and DHA by the body. Omega-3 fatty acids are required for carrying out numerous functions related to the brain, lungs, immune system, endocrine system, and heart. Though many supplements are widely available in the market, managing daily needs through foods are vital. So, let’s in this article read and understand the importance of omega-3 fatty acid for a healthy body and a few omega-3 fatty acid-rich foods.
What are the benefits of omega-3 fatty acid?
Here are a few benefits of including omega-3 fatty acid-rich foods in the diet. Yes! A good amount of omega-3 fatty acid can
- Fights depression and anxiety disorders
- Reduces the risk of cardiovascular disease- it lowers triglycerides, blood pressure, raises HDL cholesterol levels, and prevents blood clots and plaque formation.
- Fights inflammation
- Lowers breast, prostate, and colorectal cancer risk
- Prevents dry eyes
- Eases childhood allergies
- Alleviates menstrual pain
- Helps in neurological development in infants
- Eases joint pain, swelling and stiffness related to rheumatoid arthritis
- Lowers the risk of age-related macular degeneration
- Improves skin health
- Reduces the risk of osteoporosis
What are the signs and symptoms of omega-3 fatty acid?
Omega-3 fatty acid should be supplemented through foods and supplements. The less amount of omega-3 fatty acid in the body can lead to various health problems. Here are a few signs and symptoms, which are caused due to less availability of this essential fatty acid in the body and this includes:
- Dry skin
- Rheumatoid arthritis or joint pain
- Poor concentration and memory
- Obesity-related health issues
- Fatigue and trouble sleeping
- Excessive ear wax
- Depression
- Eye ailments like dry eyes, macular degeneration, glaucoma
If you are suffering from any of the above-listed symptoms, then consult a doctor immediately. If medicines are prescribed to ease the symptoms, then order them from a trusted online pharmacy store in India at an affordable price at the comfort of your home.
Why omega-3 fatty acids needed for the body?
Omega-3 fatty acids are good fats, which come from the plant and animal source which are essential for heart health, brain health, and fetal development.
How to add omega-3 fatty acid in your diet?
Though over-the-counter supplements are available to fill the nutrient gap in the body, it is best to reap its benefits through the foods. Here are lists of foods you can add to your diet:
1) Walnut:
One of the richest sources of plant foods containing ALA is walnut. Just throw a small hand full of walnuts in your favourite breakfast bowl or smoothies of your choice.
2) Flaxseed:
Flaxseed is rich in omega-3 fatty acid, hence you can use flaxseed oil to add the nutrients in your diet. Apart from this flaxseed are the richest source of magnesium, fibre and other nutrients.
3) Chia seeds:
Chia seeds are one of the richest sources of omega-3 fatty acid. Chia seeds increase ALA and EPA production in the blood but not the DHA. To supplement the body with DHA, add fatty fish to your diet or ingest supplements to add benefits. Order health supplements and products from any online medicine site with free doorstep delivery at discounted rates.
4) Soybeans:
Soybeans are one of the best sources of plant protein rich in omega-3 fatty acid. Throw a few soybeans in your breakfast bowl or add it to the salad of your choice.
5) Salmon:
One of the highly nutritious food to inhale all the nutrients in one go. Apart from omega-3 fatty acid, salmon is a rich source of selenium, D vitamins, and B vitamins.
6) Sardines:
The highly nutritious sardines are loaded with omega-3 fatty acid, vitamin b-12, and vitamin D.
7) Anchovies:
The small, tiny fish can be eaten as a whole and are a rich source of selenium, niacin, calcium, and omega-3 fatty acid.
8) Eggs:
You can find omega-3 enriched eggs available in the supermarket. Add those eggs in your diet regularly and protect your health from numerous diseases.
9) Oysters:
Oysters are rich in all there omega-3 fatty acid, zinc and vitamin b-12. Try including it in your diet as an appetizer or snack.
10) Mackerel:
Incredibly rich in omega-3 fatty acid and other nutrients required for the body. Mackerel have higher omega-3 fatty acid compared to kingfish.
Minimize the inflammation and maximize your health benefits by adding the above-listed omega-3 fatty acid sources in your diet!
