Health Benefits of Omega Benefits
  • Explore the Benefits of Omega-3
  • Omega-3 Rich Food Sources
  • What Are Omega-3 Fatty Acids?
Health Benefits of Omega Benefits

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Health Benefits of Omega Benefits

A common and essential term bounced around in the health and wellness industry is omega-3 fatty acids and how they are beneficial for your overall health. Omega-3 are nutrients that your body cannot produce on its own and you can acquire it only through different food resources. Omega-3 fatty acids are essential and help in maintaining brain health, and heart health, protecting you against chronic illnesses, and reducing inflammation. There are very few nutrients that have been studied as extensively as omega-3 fatty acids.

Omega-3 fatty acids contain multiple benefits that are necessary to sustain a human body and hence it is essential that you consume a holistic diet that includes omega-3-rich foods. In this, we cover everything about the health benefits of omega-3 fatty acids but before that let us discuss the types of omega-3-rich food sources.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are unsaturated fats that are attained from certain food sources. The 3 main types of omega-3 fatty acids are:

  • Alpha-Linolenic Acid (ALA)
  • Eicosapentaenoic Acid (EPA) and
  • Docosahexaenoic Acid (DHA)

ALA is known to be mainly found in plant-based oils such as flaxseeds, soybean, as well as canola oil. ALA is an essential omega-3 fatty acid as it is not produced by your body but is attained through different food resources. The human body is capable of converting ALA into EPA and DHA but in very small quantities, which is why it is essential to gain these omega-3 fatty acids through supplements.

Quantities In Which You Require Omega-3 Fatty Acids

There are no fixed recommended amounts of omega-3 fatty acids as per health experts and nutritionists. However, ALA is recommended as per the limits mentioned below

  • New Born To 12 Months - 0.5 g
  • Up to 8 Years of Age - 0.9 g
  • Girls (9 -13) Years - 1 g
  • Boys (9 -13) Years - 1.2 g
  • Teenage Boys (14 - 18) Years - 1.6 g
  • Teenage Girls (14 - 18) Years - 1.1 g
  • Pregnant Women - 1.4 g
  • Breastfeeding Women - 1.3 g

Benefits of Omega-3 Fatty Acids

We have mentioned some scientific benefits of omega-3 fatty acids that you can acquire from various food items in your kitchen.

  • May Help Fight Depression

    Omega-3 fatty acids are known to help with depression and anxiety symptoms according to a medical study. There is a direct correlation between depression and anxiety symptoms and consumption of Omega-3 fatty acids. Individuals who consume omega-3 fatty acids supplements (EPA) may get help with depression and anxiety and its symptoms.
  • Promotes Healthy Brain Functioning

    It is defined by multiple medical studies show that omega-3 fatty acids are crucial for brain health and eye health. Including omega-3-rich food sources or supplements will ensure better brain health and lesser chances of age-related neurological problems like dementia, Alzheimer's, and more. Extremely important for pregnant females to consume omega-3 for their child's overall mental development.
  • Stronger Heart

    Omega-3 fatty acid benefits include improved heart health. As we all know heart attacks and strokes have become one of the leading causes of death across the globe. Individuals who consume omega-3-rich food sources such as fish, walnuts, and more have lesser chances of heart attacks. Omega-3 is responsible for reducing triglycerides and increases good cholesterol levels.
  • Improves ADHD

    Omega-3 fatty acids are crucial for brain development. If your child has ADHD or showcases ADHD symptoms omega-3 fatty acids can help reduce symptoms such as hyperactivity, impulsiveness, restlessness, or aggression. There is some medical research that states that children with ADHD have lower omega-3 fatty acids in their blood levels.
  • Improves Eyesight

    DHA is a kind of Omega-3 fatty acid that is a major component present in the retina of your eye. If you are receiving inadequate levels of Omega-3 fatty acids you may have eyesight-related issues. You may also be surprised to know that individuals affected by blindness due to macular degeneration have low levels of Omega-3 fatty acids.

What Are The Rich Sources Of Omega-3 Fatty Acids?

We all know that individuals are incapable of producing Omega-3 fatty acids within their bodies and have to consume them through vegetarian and non-vegetarian food sources. There are multiple advantages of omega-3 supplements that affect your overall health and fitness and we have listed down below food sources to include in your daily diet to achieve your omega-3 goals.

Vegetarian Food Sources Non-Vegetarian Food Sources
Algae Oil Mackerel
Canola Oil Salmon
Chia Seeds Oysters
Edamame Sardines
Walnuts Shrimp
Flax Seeds Tuna
Soyabean Oil Trout

The Bottom Line

Omega-3 fatty acids have immense benefits for individuals across all age groups. It is essential for adults as well as infants in order to attain healthy brain development and avoid cognitive illnesses. If you are working towards better mental health, you must consider including omega-3-rich food in your diet on a regular basis as it will help you regulate restlessness, and fight depression and anxiety. It is an excellent source to reduce the symptoms of ADHD, individuals who suffer from ADHD can benefit highly from Omega-3 supplements. Omega-3 benefits are immense and can have a positive impact on your mind and body.

Health Benefits of Omega Benefits: FAQs

1. What are Omega-3 Fatty Acids responsible for?

Omega-3 fatty acids are also known as "healthy fats" that are not produced by our bodies. We need external food sources in order to fulfill our need for Omega-3 fatty acids. There are 3 main types of Omega-3 fatty acids that are EPA, DHA, and ALA. Wherein, ALA is found in plants whereas EPA and DHA can be consumed via seafood. Omega-3 fatty acids are essential to maintain a healthy heart, brain, skin, and more. It also protects you from age-related illnesses like dementia, memory loss, and more.

2. Can you take Omega-3 fatty acids on a daily basis?

Yes, you can intake omega-3 fatty acids on a daily basis within a given quantity for a healthy body. We have mentioned above the intake quantities as per your age and gender.

3. What are the various vegetables that are rich in Omega-3 fatty acids?

The vegetables that are rich in omega-3 fatty acids are:

  • Seaweed
  • Broccoli
  • Algae
  • Brussel Sprouts
  • Spinach

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Naval Goel

Reviewed By: Naval Goel

Naval Goel is the CEO & founder of Naval has an expertise in the insurance sector and has professional experience of more than a decade in the Industry and has worked in companies like AIG, New York doing valuation of insurance subsidiaries. He is also an Associate Member of the Indian Institute of Insurance, Pune. He has been authorized by IRDAI to act as a Principal Officer of Insurance Web Aggregator.