OMEGA-3 FATTY ACIDS

What are fatty acids?

Fatty acids are an important component of lipids in plants, animals, and micro-organisms. They are building blocks of the fat in our bodies and in the food we eat. During digestion, our body breaks down fats in fatty acids, which can then be absorbed into the blood. Fatty acids have many important functions in the body, including energy storage. If glucose isn't available for energy, the body uses fatty acids to fuel the cells instead.

What are Omega-3 fatty acids and why they are essential for our body?

Omega-3 fatty acids are essential fatty acids that plays important role in our body. Our body cannot produce these fatty acids on thier own, hence it needs to be consumed. Omega-3 fatty acids are a class of essential fatty acids that acts to lower the levels of cholesterol and LDL( low-density lipoproteins, which is the bad cholesterol) in blood. They are also known as brain food. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two principal of Omega-3 fatty acids. The body has limited ability to manufacture EPA and DHA by converting the essential fatty acid, alpha-linolenic acid(ALA) which is found in flaxseed oil, canola oil, and walnuts. These fatty acids are said to prevent various cardiovascular disease, brain disease.

Deficiency of Omega-3 fatty-acid can cause the following

1) Arthritis/ Joint pain- As Omega-3 fatty acids are powerful anti-inflammatory agents, research suggests that regular consumption of these essential fatty acids can reduce tenderness in joints, decrease stiffness.

2) Poor Concentration- When you don't consume enough omega-3 fatty acids, the myelin sheath surrounding nerve cells can deplete, meaning messages being sent through the brain are either slowed or stop. This can result in poor concentration and even problems with memory. Omega-3 fatty acids represent about 60% of the brain, hence regular consumption is needed.

3) Dry skin- Fatty acids are vital for the proper functioning of every cell in our body. Omega-3 helps bolster skin barrier function which, when working properly, acts like a seal that keeps moisture in and irritants out. As Omega-3 keeps skin cells moist and strong, dry skin and premature wrinkles are some early signs of deficiences.

4) Weight gain- Omega-3 fatty acids increase the metabolism of our body. Deficiency of this can lower our metabolism and hence, result in weight gain.

5) Brain Functioning- Omega-3 fatty acids are essential for the neurotransmitter serotonin, which is known to improve mood. Consumption of Omega-3 fatty acids regularly lowers the rate of depression.

Other diseases caused due to Deficiency of Omega-3 fatty acids are eyesight problems, cardiovascular disease.

FOOD THAT CONTAINS OMEGA-3 FATTY ACIDS

1) FLAXSEEDS

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There are two types of flaxseeds Brown and Golden, both are equally nutritious to consume. Along with Omega-3 fatty acids, flaxseeds also contain calcium, magnesium, phosphorous, potassium, vitamin B1, B6, folate, iron, etc Flaxseeds also lower blood pressure.

2) WALNUT

Walnuts are rich in antioxidants. It contains fiber, fats, vitamins, Omega-3 fatty acids, etc in it. Walnut is said to improve the gut, and when the gut is improved your overall body functions well. Walnut also reduce the risk of cancer.

3) CHAI SEEDS

Loaded with antioxidants, chia seeds also contain fiber, proteins, fat, calcium, manganese, magnesium, and phosphorous. They also contain Omega-3 fatty acids, to improve our brain function.

CAUTION

Excessive consumption of Omega-3 fatty acids can cause lower blood pressure, thinning of blood, excessive bleeding if any injury occurs or bruising.

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