Omega-3 fatty acids or omega-3 are polyunsaturated fatty acids, which can only obtained from external food sources. It means our bodies can’t produce these fatty acids. It plays an important role in human diet and human physiology.
Mainly there are three types of omega-3 fatty acids :
- Docosahexaenoic Acid or DHA
- Alpha-Linolenic Acid or ALA
- Ekosapentanenoic Acid or EPA
In this article, we’ll cover the importance of omega-3 fatty acids in detail.
Importance of Omega-3 Fatty Acids
It is very important to remain healthy in today’s lifestyle.
Mostly fried oil and butter, consuming various types of sweets and fatty substances have a bad effect on our health. Everyone wants to be healthy, therefore, it is necessary to consume nutritious food.
It has been found that vegetarian food is beneficial for people of every age group. Only completely vegetarian foods are healthy as many types of diseases can be prevented with this type of food. Currently, omega-3 fatty acids are considered for those who control body weight.
Due to a lot of change in the process of making food, vegetarian people are found to have a severe deficiency of omega-3 fatty acids compared to omnivores. Due to this deficiency, there are more chances of many types of diseases in vegetarian people. Therefore, it is necessary to have knowledge of proper food for good health. Omega-3 is a polyunsaturated fatty acid.
Nutritionally important omega-3 fatty acids are alfa linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are all polyunsaturated fatty acids.
Pure vegetarian food should contain high quality omega-3 fatty acids such as fresh sunflower oil to maintain normal levels of omega-3 and omega-6 in the food.
Our body cells are made up of fat. The type of fat will be the same type of cells. The cell wall made of saturated fat, which is solid at normal temperature, will be hard.
Whereas the cell wall made by unsaturated fat is flexible, which will allow the nutrients of our body to enter the cell easily and remove the waste. Cells made by omega-3 fatty acids protect against breast cancer. Although the contribution of this acid is necessary for normal growth and health. Its knowledge was only around 1930, but the benefits of their health benefits have been known only a few years ago.
Foods containing omega-3 fatty acids reduce triglyceride and increase cholesterol (high density HDL lipids or good cholesterol).
High density lipid omega-3 fatty acids prevent blood clotting and clotting. Several other studies have found that these fatty acids also reduce blood pressure. Docosahexaenoic acid, a special omega-3 fatty acid, does not allow the protein that causes Alzheimer’s disease to accumulate.
If there is depression, type-2 diabetes, cardiovascular disease, dry, itchy skin, brittle hair and nails, lack of concentration, tiredness, joint pain, then omega-3 fatty acid deficiency may occur. Omega-3 fatty acids are essential for many other functions in addition to normal biological functions.
They increase energy in the body, prevent certain types of cancer, increase sleep, reduce inflammation, relax in arthritis, produce smoothness in the skin, pulse, veins and the entire intestine, prevent cardiovascular diseases, increase concentration, Alzheimer’s, depression and to prevent other diseases, reduce high blood pressure and cholesterol, remove various health problems, control leprosy and brain.
Is also required to function normally. Every normal person should use about 4 grams of omega-3 fatty acids in their diet by the National Health Organization. This quantity can be obtained by sunflower oil and salmon fish.
One tablespoon of flax seeds provide 3-5 grams of omega-3 and four ounces (about 190 grams) of salmon fish, 1.5 grams of omega-3 fatty acids. Eating fish twice a week through food and drug management provides this quantity. In general, omega-3 fatty acids are found in the fish, plants, walnuts, peanuts and other hard peeled substances.
Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) is found in cold water fish such as salmon, mackerel, halibut, sardine, tuna and herring.
Linolenic acid (ALA) is found in sunflower oil, gourd seed oil and walnuts. Omega-3 fatty acids from vegetarian sources, such as sunflower seeds, enter into the body and turn into the same type of omega-3 acids as in seafood. Therefore, vegetarian people don’t require non-vegetarian food. They do not need to eat meat, fish oil etc. for health.
Unrefined sunflower oil is the best oil, which has the highest omega-3 fatty acids. Sunflower seeds are mainly of two types, brown and yellow or golden. Both types have similar nutrients and small series of omega-3 fatty acids.
All these acids are the best food supplement. In addition, other nutrients such as vitamin B6 magnesium and folate are also present.
Omega-3-rich fish oil is preferred because it contains high amounts of Ecosapentaenoic acid (EPA) and docosahexanoic acid (DHA), which are essential for the body and brain. Vegetarian sources mainly consist of pataua oil, which contains 57% omega-3 fatty acids, while fish oil contains 100%.
Omega-3 acid is found in 7% in soybean and 10% in walnuts. The presence of omega-6 is 75% in safola oil, 65% in sunflower, 54% in corn, 50% in cottonseed, 32% in peanuts, 51% in soybean, 52% in walnuts, but zero in fish oil.
Recommended Intake of Omega-3 Fatty Acids
According to a study, 500 mg for newborns, 750 mg for one to three years and 950 mg for children between four and eight years, omega-3 fatty acids have been recommended.
1200 mg is required for boys from nine to thirteen years and 1000 mg for girls. Above 13 years, 1600 mg for young boys and 1000 mg daily for girls has been prescribed.
In above paragraphs, we have learnt about the importance of omega-3 fatty acids. Hope you will definitely include omega-3 rich diet into your daily routine and will take the health advantages.