OMGA 3 FATTY ACID BENEFITS

  • Omega−3 fatty acids also called Omega-3 oils, are polyunsaturated fatty acids characterized by the presence of a double bond in chemical structure.
  • It is a type of fat that the body cannot make on its own. They are an essential fat, needed to survive.
  • They are widely distributed in nature and play an important role in the human diet and in human physiology.

The three types of omega−3 fatty acids,

  1. α-linolenic acid (ALA), found in plant oils,
  2. Eicosapentaenoic acid (EPA)
  3. Docosahexaenoic acid (DHA), these both commonly found in fish.
  • Common sources of plant oils containing ALA are walnut, algal oil, flaxseed oil, edible seeds, clary sage seed oil, Echium oil, and hemp oil, sources of animal omega−3 fatty acids EPA and DHA are fish, fish oils, and an egg from chickens, squid oils and krill oil.
  • Mammals are obtained omega -3 fatty acid from diet.
  • Dietary supplementation with omega−3 fatty acids does not increase the risk of death, cancer, or heart disease in people.

BEST SOURCE OF OMEGA – 3 FATTY ACID

Fishes are the best source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids.

Mackerel fish 

  • Mackerel is a small, fatty fish that people commonly eat-in breakfast.

Mackerel fish contains:

  • 0.59 g of DHA
  • 0.43 g of EPA
  • It is also rich in selenium and vitamin B-12

Salmon

  • Salmon fish is the most popular and highly nutritious fish. There are differences between wild and farmed salmon fish, including some variations in the omega-3 content:
  • Farmed salmon fish contains:
  • 1.24 g of DHA
  • 0.59 g of EPA

Wild salmon contains:

  • 1.22 g of DHA
  • 0.35 g of EPA
  • Salmon fish also contains high levels of protein, selenium, magnesium, potassium, and vitamin B.

Seabass

  • It is the most popular Japanese fish.

Seabass contains:

  • 0.47 g of DHA
  • 0.18 g of EPA
  • It also provides protein and selenium.

Oysters

  • Oysters serve as an appetizer or snack in restaurants.

Oysters contain:

  • 0.14 g of ALA
  • 0.23 g of DHA
  • 0.30 g of EPA
  • Oysters also rich in zinc and vitamin B-12.

Sardines

  • Sardines are small, oily fish that people can eat as a snack or appetizer.
  • 0.74 g of DHA
  • 0.45 g of EPA
  • It is a good source of selenium and vitamins B-12 and vitamin D.

Shrimp

Shrimp fish contains:

  • 0.12 g of DHA
  • 0.12 g of EPA
  • It is also rich in protein and potassium.

Trout

  • Trout are the most popular and healthful fish.

Trout fish contains:

  • 0.44 g of DHA
  • 0.40 g of EPA
  • It is a good source of protein, potassium, and vitamin D

Seaweed and algae

  • Seaweed and algae are the sources of omega-3 for vegetarian people, they are one of the few plants that contain DHA and EPA.
  • The DHA and EPA content varies depending on the type of algae.
  • There are many ways to include these foods in your diet. E.g.;
  • Seaweed is a tasty, crispy snack.
  • Seaweed is rich in protein,
  • Seaweed has anti-diabetic, anti-oxidant, and anti-hypertensive properties.

Chia seeds

  • Chia seeds are a good plant-based source of ALA omega-3 fatty acids.
  • Rich in fiber and protein.
  • People can use these seeds as an ingredient in salads, smoothies, or they can mix them with milk or yogurt to make chia pudding.

Hemp seeds

  • Hemp seeds are rich in many nutrients, including:
  • Protein
  • Magnesium
  • Iron
  • Zinc
  • Studies show that hemp seeds are good for a person’s heart, digestion, and skin.
  • Hemp seeds are slightly sweet in taste.

Flaxseeds

  • They are rich in;
  • Fiber
  • Protein
  • Magnesium
  • Manganese
  • These seeds reduce blood pressure and improve heart health.

Walnuts

  • Walnuts are a great source of healthy fats, including ALA omega-3 fatty acids.
  • People can eat walnuts on their own, in granola, snack bar, yogurt, salad, or cooked dish.

Edamame

  • Edamame beans are immature soybeans that are popular in Japan. They are not only rich in omega-3s but also a great source of plant-based protein. Boiled edamame beans eat as a salad or as a side dish.

Kidney beans

  • Kidney beans contain 0.10 g of ALA.
  • Kidney beans are one of the most common beans include in meals or eat as a side dish.
  • People can add them to curries or eat them with rice.

Soybean oil

  • People use soybean oil for cooking.
  • The oil is also a good source of:
  • Riboflavin
  • Magnesium
  • Potassium
  • Folate
  • Vitamin K
  • People serve soybeans as part of a meal or in a salad.

How omega-3 Fatty Acids help to improve health

  • Study shows that omega-3 fatty acids improve cardiovascular health. Most research involves that EPA and DHA improve health but ALA can also help to improve health.
  • Benefits omega-3 fatty acids including in your diet;
  • Reduced risk of cardiovascular disease and death due to cardiovascular disease,
  • Reduced risk of sudden cardiac death caused by an abnormal heart rhythm.
  • Omega-3 fatty acids help to prevent blood platelets from clumping together and reduce the risk of blood clots.
  • It helps to keep the lining of the arteries smooth and free from damage. This helps to keep away plaque from forming in the arteries.
  • Lowering the levels of triglycerides by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
  • Less inflammation – Omega-3 fatty acids show inflammatory response and slow the production of substances that are released during the inflammatory response.
  • Raise levels of high-density lipoprotein.
  • Lower blood pressure.