Things to know about the omega 3 fatty acid.

Introduction

Omega fatty acids are an essential nutrient, which cant be produced by our body, so usually take it from outside.

Omega 3 fatty acids improve eye and brain health. Despite having a lot of benefits people don't consume it on its own.

This blog will tell you the source and benefits of omega-3 fatty acids to our body.

Here are Things to know about the omega 3 fatty acid.

What are omega-3 fatty acids?

Omega fatty acid is the type of fats that need to consume from food.

There are three kinds of omega-3 fatty acids:

1. Docosahexaenoic acid (DHA)

2. Eicosapentaenoic acid(EHA)

3. Alpha-linoleic acid(ALA)

DHA and EHA are mostly found in algae, and fish like salmon and tuna. ALA is found in plant foods.

How much omega fatty acids should take?

Birth to year1 : 500 mg

1-3 years: 700 mg

4-8 years:900 mg

9-13 years:1200 mg male, 1000 mg female daily

14-18 years:1600 mg male, 1000 mg female

18-older: 1600 mg male, 1000 mg female

During pregnancy: 1400 mg

During lactation: 1400 mg daily

Benefits

There are potential benefits of omega-3 fatty acids in the human body

Protect eye health:

DHA make-ups the eye retina, which helps in the healthy eye development of the fetus. So that it always recommend to pregnant and locating women to add omega-3 fatty acids to their diet.

Its intake is important throughout life, for a healthy eye.

Reduce inflammation:

Omega 3 plays an important role in preventing inflammation, It breakdown in the body and helps to create anti-inflammatory compounds and antioxidants. So it helps to reduce inflammation and protect cells from damage.

Improve heart health:

Omega fatty acids help to reduce the risk of cardiovascular diseases.

Omega fatty acid helps:

1. Raise "good" HDL cholesterol.

2. Lower triglycerides

3. Reduce blood pressure

4. It may prevent plaques (Deposits of fat)

5. May lower Bad cholesterol

Boost infant brain health:

Omega 3 fatty acids help to increase the brain health of the fetus. So usually DHA and fatty acids help in making a brain cell membrane in the fetus, which is why the time of pregnancy is recommended to take it. And also important in the first six years of a child's brain growth.

DHA and EHA is helps to increase brain health.

Help autoimmune disease:

Many autoimmune diseases, get triggered by inflammation in the body, so its recommended to people who are facing the autoimmune disease take omega-3 fatty acids.

Autoimmune diseases are the condition in which our immune response, get attacked by our healthy cells, because of the inflammation in it.

Research shows that omega-3 fatty acids help to reverse the progression of autoimmune and inflammation like:

1. Lupus

2. multiple sclerosis

3. Inflammatory bowel diseases

4. Osteoarthritis

5. Rheumatoid Arthritis

Protect against Alzehimer:

Changes in brain health and cognitive health are the common side effects of aging. But research shows that it can be improved by adding omega 3 fatty acids to your diet.

Ease cancer treatment:

Its recommended to patient with chemotherapy to take omega 3 fatty acids as it helps to reduce the side effects of chemo therapy and inflammation as well.

Reduces depression:

This is one of the

Things to know about the omega 3 fatty acid.

Food rich in omega-3 fatty acids

1. Salmon

2. Oyster

3. Walnut

4. Sardines

5. Tuna

6. Shrimps

7. Fish liver oil

8. Algae

9. Algal oil

10. Kidney beans

11. Soyabean oil

12. Chia seeds

How to take omega-3 fatty acids

As because of the food preferences, access to food and how nutrient absorb to your body, you can add omega 3 fatty acids to your diet.

But before adding it your your diet you to need to know the side effects that you can face:

1. Burping or gas

2. Indigestion

3. Bloating

4. Diaharrhea or constipation

There are potential risk for taking omega 3 fatty acids like if omega 3 fatty acids interact with blood thinner can be could be the risk of heart stroke and any other heart issues you can face. So it is always suggested to take omega 3 fatty acid with doctors recommendation.

Summary

In sort Omega 3 fatty acids are essential nutrient, which cab help you to have heathy brain and good eye sight. There are three type of omega 3 fatty acids DHA, EHA and ALA. All of them you can find in food you take, but if because of food preference or access to food if you are deficient in omega 3 fatty acid, you always have a option to take it as capsule.