There would hardly be a person who hasn’t heard about the usage of Omega-3 fatty acids also known as polyunsaturated fatty acids (PUFAs). As various diseases and conditions are cropping up with the drop of the hat, it has become necessary to protect ourselves from these awful conditions. As we age our body stops producing some essential enzymes or acids. For example, Omega-3 fatty acids are vital for body, unfortunately our body doesn’t produce them of their own, but we have to take them via food. Like Omega-3 has been available in fish viz., tuna, halibut, salmon, krill and algae.
This essential fatty acid plays an important role in brain function and in its normal growth and development. It is no secret as to why they became popular; most of us probably know that these fatty acids help in reducing the risk of heart disease. Due to their essential usage even The American Heart Association advocate the usage of omega-3 fatty acid and also advise to eat fish like mackerel, herring, sardines, albacore tuna and salmon for at least 2 times in a week.
Various researches in the past have also indicated that omega-3 fatty acids are useful in heart disease, cancer, and arthritis. These also enhance our brain memory and its performance and behavioral function.
Did you know that infants who fail to get these fatty acids from their mother during pregnancy can develop various conditions pertaining to vision and nerve problem in the long run?
Symptoms of deficiency of omega-3 fatty acids
Some of the symptoms which establish the deficiency of this component of our food include heart problems, poor memory, dry skin, depression, mood swings and poor circulation.
What to do?
It is necessary to take a proper ratio of omega-3 and omega-6 in your diet continuously as omega-3 has been known to reduce inflammation while omega-6 promotes inflammation. So your diet should include 14 to 25 times more omega-6 fatty acids than omega3 fatty acids. You should also take a Mediterranean diet also which consists of omega-3 fatty acids plus fresh fruits and vegetables, whole grains, olive oil, garlic, fish and wine in moderate level.
Benefits of omega-3
This food component helps in reducing high cholesterol level in persons, besides controlling high blood pressure, heart disease or cardiovascular disease.
People with diabetes also get benefit
Fish oil from omega-3 has been found in lowering triglycerides and apoprotein. It raises HDL, thus eating foods or having fish oil supplements can help people with diabetes also.