7 Reasons to eat OMEGA 3 & its benefits
The benefits of taking omega 3 fatty acids– Every 1 out of 4 people in the United States alone DIE each year from heart disease! According to data published by the Centers for Disease Control and Prevention, 735,000 Americans have a heart attack every year. 525,000 from a 1st heart attack and 210,000 happen with people who already had a heart attack https://www.cdc.gov/heartdisease/facts.htm
According to WHO ( World Health Organisation ) 17.9 million people die from cardio vascular diseases each year accounting to 31% of all deaths worldwide https://www.who.int/cardiovascular_diseases/en/
The biggest omega 3 fatty acids benefit is that it protects our HEART & BRAIN!
What is OMEGA 3?
Omega 3 is a fatty acid which is an extremely vital nutrient for our body. It is not produced by us rather it is to be taken in the form of foods rich in omega 3 fatty acids i.e. omega 3 foods.
To understand Omega 3 fatty acids benefits and its importance to the human body, we need to first have a clear picture of what omega 3 6 9 is?
The calories we consume comes from the food we eat and our food consists of 3 Macro Nutrients :
Protein – Essential Amino acids
Carb – Glucose
Fat – Fatty acids ( Omega 3 )
Our body doesn’t produce omega 3 and we need to take our recommended dosage from our regular diet.
2 MAIN Functions of OMEGA 3
As pointed out earlier, omega 3 fatty acids benefit our HEART & BRAIN!
It is primarily because of the role played by EPA & DHA. EPA eicosapentaenoic acid and DHA docosahexaenoic acid are saturated fats present in omega 3.
EPA – Keeps your HEART young by reducing LDL (low-density lipoproteins ) which is bad cholesterol and helps in increasing HDL (high-density lipoproteins ) also known as good cholesterol.
DHA – makes your BRAIN sharp and also improves your memory retention. DHA is extremely vital for elderly people as it helps to avoid memory loss.
Omega 3 deficiency symptoms
Dryness of Skin If your skin is dry most of the time even in summers, then low levels of omega 3 may be the reason.
Hairfall You may experience hairfall due to omega 3 deficiency
Joint Pain If you experience frequent joint pain, start having omega 3 6 9 foods.
Loss of memory If you don’t take the recommended dosage of omega 3 6 9 daily, you may start experiencing memory loss.
Omega 3 fatty acids benefits Pregnant Women
I cannot stretch on this more and the sole reason behind this is DHA . Since DHA is very beneficial to your brain , a woman who is expecting a baby , should consume foods rich in omega 3 as it is proven to be extremely beneficial for the growing child in the womb as it boosts brain health .
It is associated with :
Higher intelligence of the child
Decreased risk of cerebral palsy .
Even after the baby’s birth , a mother should keep her intake of omega 3 high during breastfeeding .
Top omega 3 fatty acids benefits and why you should start eating omega 3 foods
Omega 3 Improves eye health DHA, a form of omega 3, is responsible for brain and eye health. If your body doesn’t get recommended a daily dosage of DHA, then your eye will suffer and may have issues.
Reduced risk of heart diseases As mentioned before, EPA in omega 3 keeps your heart young and keeps it healthy of course you need to live an active lifestyle like 20-30 mins of brisk walking daily.
Improves Immunity Omega 3 foods have been known to increase your immunity by improving digestion and your gut health.
Helps you Lose Weight Even though it is dietary fat, it will not make you gain weight. In fact, omega 3 helps you those extra pounds and make you lean. The reason behind is that omega 3 is used in building the outside lipid layer of your cells which in turn increases the sensitivity of your insulin.
It helps in burning more body stored fat for energy instead of utilizing sugar from carbs.
You may read my other article on best foods to eat to lose belly fat here https://5am-success.com/how-to-lose-belly-fat/
Decreases Inflammation Omega 3 is very efficient in reducing the inflammation from our body as it is the root cause of many diseases. It also makes it difficult for the body to lose weight if your body has inflammation issues.
The prime reason of inflammation is we are actually not balancing between the intake of omega 3 and omega 6 . Our diets lack in omega 3 foods and are very high in omega 6 due to excess use of vegetable oils causing arthritis and other serious issues .
Solution ? Increase your omega 3 foods intake and decrease the intake of omega 6 which will significantly help in the reduction of chronic inflammation .
Omega 3 fatty acids benefit in building MUSCLE Good news for the gym goers and fitness enthusiasts!! YES !! you heard it right omega 3 actually helps you build lean muscle by promoting protein synthesis which is required to build muscles.
Now you know the reason why your trainer might suggest you have an omega 3 supplement in your journey of weight loss and build muscle?
You may also read more on building muscle and losing fat here https://5am-success.com/weight-training-for-weight-loss-or-cardio-exercises-for-weight-loss/
Improves Fertility Omega 3 is also known to increase the sperm count in male thus making men more potent.
Recommended Dosage of Omega 3
The daily recommended dosage of omega 3 is 1000 mg
|EPA||600 – 700 mg|
|DHA||200 – 300 mg|
Apart from DHA & EPA , we have another true form of omega 3 which is called ALA , found in omega 3 foods other than fish , mainly vegetarian sources .ALA is not easily absorbed by the body so it is converted into EPA & DHA . But ALA has a very poor conversion rate . Often less than 1 percent is converted to EPA and DHA .
Omega 3 Foods which increases your LIFESPAN !!
Flax seeds, Chia seeds, Sesame seeds all are excellent sources of omega 3. Let me tell you that although these are good alternatives to fish for the intake of omega 3, these lack in EPA & DHA which are proven to be highly beneficial for your HEART and BRAIN.
25 gm of chia seeds provides approx 4500 mg of ALA omega 3 fatty acid which is approx 300 % of your daily requirement .
Fish is an excellent source of Omega 3 which also provides you with two essential nutrients i.e. EPA & DHA. Salmon, Tuna, and Whitefish are the main fishes to eat for omega 3.
You need omega 3 eggs here. When I say omega 3 eggs I mean eggs from those hens who are being given a diet of flax seeds . 1 whole omega 3 egg has approx 100 mg of DHA.
Approx half a cup of spinach provides approx 90 mg of omega 3s
Roughly 28 grams of walnuts provide 2500 mg of omega 3s to the human body.
All leafy vegetables including Broccoli are high in ALA Omega 3 fatty acids and broccoli is no exception
Summary : Consumption of Omega 3 fatty acid is extremely vital for the human body to stay healthy . However , we saw that if you are a vegan , you may still consume and fulfill your body’s need for omega 3
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