Omega 3 refers to a type of polyunsaturated fatty acid that means that they are the acid that contains more than 2 bonds while making a chemical structure. 3 here refer to a chemical structure where the first double bond occurs. A human body can produce saturated fatty acids, but there are no enzymes that can stick a double bond and can create omega 3 themselves
There is one type of fat that you should never cut off that from your diet and is omega 3 fatty acid. EPA and DHA are the types of acids, mainly found in fish. Plants, nuts, and seeds also provide you with the acid that is ALA. They not only help your body to function properly but also provide help in delivering some healthy benefits to human body.
Let us know more about omega-3 that you get from fish and plants as discussed above
•Alpha-linolenic acid (ALA) - this acid provided to you by the plants, found in green leafy vegetables, seeds, chia, soybean oil and many more. ALA is one of the short chain omega-3 that means that the body has to convert them into a long chain that is EPA and DHA to produce it. This is one of the most efficient processes and in this process, only one percent of ALA converted to the long chain version that your body needs. However, for women’s this percentage is little higher.
•Eicosapentaenoic acid (EPA) - This 20- carbon fatty acid found in oily fish. Your body can easily produce this molecule in the original form. The DHA is the omega-3, required by your body in a very high quantity, required by the body and has various benefits as well.
•Docosahexaenoic acid (DHA) - this is 22 carbon molecules, and found in oily fish, krill oil, and algae oil. Your body will convert, the DHA molecules back to EPA so that they can keep them at the equal level if you consume more amount of DHA.
Not only this body also needs omega 6, another type of fatty acid that function properly and helps in the prevention of disease.
Quite possible it is better to take omega-3 from food rather than having it from supplements. Eat oily fish that provides you DHA and EPA in a week these includes
While eating fish, there is a possibility that some are likely to have high-level mercury PCBs and other toxins. Tilefish, shark, and wild swordfish are the once included in it. Fishes, raised on the farms also have a higher level of containments. Doctor advised that children’s and pregnant women’s should avoid having this fish. People should have these fish once in a week.
Know the source of ALA
•Flaxseed and oil
the food that contains omega 3 fatty acids and they provide you some health benefits, but oils and nuts can also be high in calories and therefore make sure that you eat them in moderation.
Some of the benefits of omega-3 fatty acids
•Good for heart health- One of the best benefits of having omega-3 are they positively affect the risk factor that is being associated with heart disease. It is one of the best reasons, why the doctors recommend people to have fish and plants, nuts in their diet so that they can prevent heart diseases. Heart diseases are one of the main causes of people’s death all over the world. However, the people who take omega 3 fatty acids in their diet have fewer chances of heart diseases.
•Helps you to Fight from Mental Disorders and Decline- There are various conditions, related to the brains and mental health of the person and they improve if the person gets a good amount of omega-3 fatty acids. The common problem that is the depression and the anxiety prevented easily. In addition, it is advices that people who are taking are likely to have such diseases like depression and anxiety.
•Reduce Inflammation- Omega-3 fatty acid is one of the beneficial aspects that will help you in decreasing the inflammation. Inflammation is one of the causes of many diseases and known as the root of many diseases and eliminated it by having omega 3 fatty acids providing products in your diet. This will help you in having great strength to fight against such diseases.
•Lowered Cancer Risks- This is one of the best things that helps you in getting rid the cancer risks. Various researches made, and that seems that having a higher amount of omega 3 fatty acids can help you in lowering the risk of cancer. It helps in reducing colorectal cancer. This also helps you from the growth of hormonal cancer hat is Brest cancer.
•May Support healthy bones and joints- Osteoporosis is one of the major problems seen in adults. Omega3 fatty acid helps you in increasing the calcium, vitamin D that helps in strengthen the bones collagen.
•Helps in improving the sleeping quality- Sleeping less in not good for health getting enough sleep allows the body to fight from illness. Having enough sleep can help you in getting good digestion, hormonal balance, and many more things as well. Having omega-3 fatty acids will help you in getting better sleep and thus will help you in getting g better sleep and the ability to fight against various diseases.
•Boost your memory- One of the best things is it helps you in boosting your memory power. It helps in making the nerve cell communication better, and thus communication becomes better with each other.
This is all that you want to know about omega 3 fatty acids and its benefits.
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