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

Top foods that help in breast cancer prevention

The World Health Organisation (WHO) has stated that by the year 2020, number of breast cancer patients will increase alarmingly and one in every eight women would run the risk of developing the disease in her lifetime. However, there are certain foods when consumed regularly can cut-down breast cancer risk in women.

Flaxseed: You can consume flax in the form of whole seed, ground or flaxseed oil. Presence of omega-3 fatty acids, lignans and fibre in flaxseed form a protective shield against cancer cells responsible for breast cancer. You can add flaxseed oil to salad dressings or integrate them into baked goods, such as cookies or muffins.

Brazil nuts: Rich in selenium, fibre, and photochemical, Brazil nuts can help fight inflammation, improve the immune system and prevent tumour growth. And you do not need many of them-a handful can do the trick. Enjoy them as any other nut either with fruits or asparagus (contains the anti-cancer component, chlorophyll).

Garlic: Rich source of cancer-fighting compound called allium, Garlic and its close companions (onion, leeks, scallions, and chives) are shown to slow tumour growth and prevent breast cancer risk among other forms of cancer such as colorectal and prostate cancers. Crush or swallow a piece of garlic every morning and that's all it takes to live a cancer-free life!

Pomegranate: Pomegranate is highly recommended for preventing breast cancer. It contains polyphenol- an ellagic acid with anti-oxidant properties that prevent cancer growth. Include this delicious fruit in your diet and discover effective health benefits.

Dark-green leafy vegetables: From kale, collards to spinach, dark-green leafy vegetables probably are considered the best nutrients your body needs to fend off cancerous cells, i.e. fibre, vitamin B, phytochemicals, chlorophyll and more. It's time to add some greens to your diet.

Broccoli and broccoli sprouts: As a cruciferous vegetable along with cauliflower, brussels sprouts, cabbage and kale; broccoli is rich in sulforophane and indoles, which are shown to regulate cell growth in multiple ways and help fight a range of cancers, including breast, bladder, lymphoma, prostate and lung cancer.

Green tea: Consumption of green tea regularly has been linked to lower incidence of breast cancer. The phytochemicals in green tea can well take the credit for its health benefits. One to two cups of green tea daily can help you keep cancer at bay.

Peppers: Most peppers contain photochemical or nutrient that will help fight cancer. Chilli and jalapeno peppers have capsaicin (an active component of chilli peppers) that fights the growth rate of cancer cells. Green peppers are rich in chlorophyll which can bind cancer-causing carcinogens found in the gut. Red peppers have both capsaicin and antioxidant carotenoids.

Turmeric: A spice commonly found in our country cancer-fighting compound called curcumin can inhibit many types of cancer cells, including breast, gastrointestinal, lung, and skin cancer. Turmeric fights toughest of cancer-causing cells.