Recently in the month of May P.P. Sadguru Shree Aniruddha Bapu mention the Benefits of Omega-3 in his Ramrajya discourse .
Our body needs omega-3 fatty acids, but they are not produced in the body. In order to maintain maximum health and experience the benefits of omega-3, we need to include omega-3 in our diet.
Omega-3 are a group of polyunsaturated fatty acids. They are found in oily fish (like tuna and sardines) and some vegetable oils. There are many benefits of omega-3 in our bodies, and including a lot of omega-3 in the diet will have a positive impact on your health. Omega-3 can be taken as part of a healthy diet or as pure omega-3 oil, omega-3 fish oil or omega-3 supplements.
Omega-3 fatty acids are necessary to maintain good health, We need to receive our omega-3 acids from our diet or by taking supplements. They work together with omega-6 fatty acids.
They’re a nutritional element that first caught researchers’ attention about 20 years ago – and what they discovered could have health benefits for anyone worried about a healthy heart.
There are three types of omega 3 fatty acids that we use in our bodies; alpha-linolenic (ALA) acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). AHA is converted to the other two types of fatty acids.
DHA and EPA are the most important types of omega-3 fatty acids to include in our diets. DHA and EPA are both found in fish oils.
It is easy to include foods that have omega-3 in them in your diet. One of the best sources for omega-3 fatty acids is oily fish (like tuna and sardines).
Omega-3 can be found in flax seeds (Flax Seed is a blue flowering plant that is grown on the Western Canadian Prairies), walnuts, cauliflower, scallops, cabbage, broccoli, brussel sprouts, squash, tofu, spinach, shrimp, soybeans, herrings and snapper.
Alpha-linolenic acid can be found in flax seeds, pumpkin seeds, walnuts, soybeans and some dark leafy vegetables. EPA and DHA is usually found in fish.
- Health Benefits of Omega-3
The purpose of omega-3 is to allow the proper amount of nutrients to enter our cells and remove any waste products from the cells. Including a lot of omega-3 can do the following things:
- Reduce inflammation;
- Lower the amount of lipids in the bloodstream;
- Improve the body’s ability to respond to insulin;
- Help prevent blood clots;
- Maintain the fluidity of cell membrances;
- Help relax and dilate the arteries.
It is also useful in treating and preventing the following problems:
- Type 2 diabetes;
- Brittle hair and nails;
- Joint pain;
- Rheumatoid arthritis;
- Cardiovascular disease;
- Bipolar disorder;
- High blood pressure;
- Omega-3 and a Healthy Heart :
Omega-3 fatty acids are particularly beneficial in maintaining a healthy heart and reducing heart problems. Many heart organizations (including the American Heart Association) recommend that people eat fish regularly for its beneficial effect on the heart. Research has shown that fatty acids:
- Decrease the risk of arrhythmias;
- Decrease triglyceride levels;
- Decrease the growth rate of atherosclerotic plaque;
- Keep cholesterol levels low;
- Lower blood pressure.
Some studies suggest that omega-3 fatty acids can reduce heart attacks and strokes.
- How much Omega 3 should I be taking in per day?
The European Food Safety Authority guidelines for daily intake, which were revised in 2009, recommend 2-3g ALA or 250mg EPA/DHA and 10g LA to support cardiovascular health and neurodevelopment.
Clearly a tablespoon of flaxseed oil per day would fulfil this.
Cod liver oil is not a good source of omega 3 acids. It may cause toxicity in excess amount due to its high levels of Vitamin A and Vitamin D.
Most people will be able to get enough omega-3 fatty acids by incorporating omega-3 foods in their diet. However, on some occasions it may be wise to consider taking an omega-3 supplement.
For example, people who are allergic to or do not like the taste of fish may need to take a supplement to ensure they get the right levels of DHA and EPA in their diet.
You can take omega-3 supplements in the form of a tablet. There are also pure omega-3 oils available. Cod liver oil is an example of omega-3 fish oil.
Omega-3 fatty acids are very important for our health and it is important that we include enough omega-3 fatty acids in our diet. However, supplements can be beneficial for people who think they may not be getting enough in their diets. Whether it’s by way of food or a supplement, the important thing is that you reap the benefits of omega-3 fatty acids in your diet.