Omega 3 Fatty Acid

Omega 3 is one of the well-known fatty acids. These fatty acids are categorized as polyunsaturated fatty acids. Like other fatty acids, polyunsaturated fatty acids like omega 3 and omega 6 consist of long chains of carbon atoms. These long chains have two main function groups at both ends i.e carboxylic acid group and a methyl group.

The main difference between saturated, monounsaturated, and polyunsaturated acids is the presence of double bonds. A fatty acid like omega-3 can have max 6 double bonds. Omega 3 fatty acids (omega-3s) have double bonds and present three carbon from the methyl end.

Our daily food contains a lot of nutrients. These nutrients include proteins, carbohydrates, vitamins, and fats such as omega-3s. omega -3s is also known as n-3s, are present in various foods such as flax seeds, fish, fish oil, and other foods.

Omega-3s play an important role in building cell membranes, as it is an important component of phospholipids. In addition to this, omega-3s also provide functional roles in the body. It provides energy which helps the body to perform all the activities at a better level. Moreover, some researchers have shown that daily intake of polyunsaturated fatty acids such as omega-3s and omega-6s are a good source of treating many chronic diseases.

Daily intake of Omega 3

Adequate and appropriate daily intake of every nutrient is important for the proper functioning of the body. All the details related to the daily recommended intake of fatty acids and other nutrients have been provided In the DRIs (Dietary Reference Intakes).

The intake of such nutrients widely depends upon age, and health condition. Excess of everything is bad. So, it is useful to add the proper amount of nutrients.

The adequate daily intake of Omega 3 is given below:

Source of Omega-Fatty Acid

As described above, omega 3 fatty acid is available in different kinds of foods. So, Food is a good source of such nutritious fatty acids. However, some supplements of omega-3s are also available in markets.
From Plants: ALA is an important component of fatty acids. Plant oils are rich in ALA and DHA is a good source of omega-3s. Flax seeds, Walnuts, Chia Seeds, and soybean are good sources of omega-3s.
From seafood: Seafood is very nutritious in every way. It includes a variety of different nutrients which are very beneficial for growth and development. Seafood includes Fish, Salmon, shrimp Tuna, Sardines, and many more. All these foods are rich in LC omega 3 fatty acids, hence these are well-known sources of omega-3 fatty acids.
From animal food: Animal food is also a vital source of different nutrients essential for the body. This food includes beef, mutton, and dairy products such as eggs, milk, and yogurt, which are rich in DHA and some other important polyunsaturated fatty acids.

The table content provided by The U.S. Food and Drug Administration has listed the adequate daily intake of omega-3s from different foods.

Benefits of Omega 3
Omega-3 fatty acids are an incredibly essential component of our body. They have several powerful health advantages that you should never miss. Here are some top benefits of Omega-3s:

Improvement of Eye Health

Omega 3 fatty acids are a good source of DHA, which is the most important and supreme part of the retina of the eye. It improves the health of retina which keeps your eyes healthy.

If you lack omega-3s in your daily diet, then the amount of DHA begins to decrease and consequently, it may affect the vision. Enough intake of omega-3 reduces the risk of macular degeneration, which is one of the main causes of permanent blinding.

Reduces Anxiety and depression

Anxiety and depression are one of the most arising problems nowadays in the world. The symptoms of depression are sadness, procrastination, mood swings, and eating disorders. If you ever feel like being depressed then using omega-3 is a good choice to improve the symptoms of depression.

To fight depression, ALA, DHA, and EPA are the best fatty acids.

Improves heart health

Heart diseases are the common leading cause of death in the world. A very long time ago, it was observed that people with a healthy diet including fish, beef, and dairy products have a low rate of such heart disease. Later, the studies proved that the benefit was linked to omega 3 fatty acids in all such food that helped to maintain their heart health.

Omega-3 fatty acids are well-known for maintaining heart health by lowering high blood pressure. This reduced blood pressure decreases the chances of heart stroke to a great extent.

Triglycerides like cholesterol are one of the biggest reasons for heart stroke. Omega-3 significantly reduces the cholesterol level in the body and maintain the arteries health.

Omega-3 are also responsible for protecting the heart from forming harmful blood clots which can increase the risk of a heart attack. So, omega-3 have many health benefits which make them the best choice to include in the daily diet.

The bottom line
Omega 3 fatty acids are one of the most important healthy fatty acids which not only maintain the heart’s health but also helps to treat anxiety and depression. It is important to include an appropriate amount of these fatty acids like omega-3 and omega-6. if you want a healthy life, it is important to include such healthy fats in your diet.