Benefits and Sources of Omega-3

Omega-3 is the fatty acids which are considered very essential for the human health, but our body cannot make them. Omega-3 fattyacids can only be obtained through diet. The three most important types of omega-3 are DHA (docosahexaenoic acid), EPA (eicosaoentaenoic acid), and ALA (alpha-linolenic acid). The ALA omega fatty acid is found mainly in plants, while DHA and EPA are mainly found in seafood. Omega-3 fatty acids are very effective in preventing and treating heart diseases and also plays a vital role in the brain development and function. Omega-3 fatty acids are also known as polyunsaturated fatty acids.

Benefits of Omega-3

High cholesterol

Intake of omega-3 fatty acids promotes higher HDL (good cholesterol) levels and decreases fat in the blood. People living in the coastal areas tend to have higher HDL due to the consumption of fatty fish. Fatty fish like salmon and mackerel are an abundant source of omega-3 fatty acids.

Heart Disease

A diet full of polyunsaturated fats and monounsaturated fats and low in saturated fats is very helpful in dealing with heart diseases. The DHA (docosahexaenoic acid) and EPA (eicosaoentaenoic acid) present in omega-3 fatty acids lowers the risk of developing a cardiovascular disease. The omega-3 fatty acids prevent the development of plaque and blood clots, which can block any artery or vein and restricts the normal blood flow to the heart. The antioxidants present in the omega-3 fatty acid aids in the healthy blood flow.

Diabetes

Diabetic patients have high levels of triglyceride and LDL (bad cholesterol) due to high blood sugarlevels. Omega-3 fatty acids lower down the high triglyceride and apoproteins which are the main cause behind the development of diabetes.

Depression and Anxiety

Depression is one of the most common mental problems in the world. Omega-3 fatty acids are loaded with antioxidants. These antioxidants provide the brain with a constant flow of fresh blood. Omega-3 is also essential in combating the signs of nervousness and anxiety.  Omega-3 fatty acids provide several benefits such as better communication skills, higher intelligence, and reduce the risk of cerebral palsy and autism.

Eyes health

Omega-3 fatty acids are essential for sharp vision. The DHA (docosahexaenoic acid) found in the omega-3, is a constructional element of the brain nerve, which connects with the eyes. Intake of omega-3 fatty acids are beneficial for the health of the retina in the eye and may prevent the macular de-generation, which can lead to vision impairment and blindness.

Sources of Omega-3

Here are some foods, which are very high per omega-3 fatty acids.

1.      Salmon

Omega-3 content: 2260 mg per 100 grams

2.      Mackerel

Omega-3 content: 5134 mg per 100 grams

3.      Cod liver oil

Omega-3 content: 2264 mg per one tablespoon

4.      Oysters

Omega-3 content: 672 mg per 100 grams

5.      Caviar ( fish eggs )

Omega-3 content: 6789 mg per 100 grams

6.      Walnut

Omega-3 content:  2542 mg in one ounce

7.      Soybeans

Omega-3 content: 1443 mg per 100 grams

8.      Flaxseed

Omega-3 content: 2338 mg in one tablespoon

9.      Tuna

Omega-3 content: 5767 mg per 100 grams