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Omega-3 Fatty Acid : Types, Sources, Daily Requirements, Limitations & Benefits of Omega-3 Fatty Acids 2020.

 Omega-3 Fatty Acid : Types, Sources, Daily Requirements, Limitations & Benefits of Omega-3 Fatty Acids 2020.

Omega 3 fatty acid :

Omega 3 fatty acids are healthy fats. Its having very much importance in your diet, it is essential fats & play a important role & provides numerous health benefits.

  • Omega 3 fatty acids found in various foods.
  • Fish, oysters, flaxseeds & may more are the example of  sources .
  • Omega 3 fatty acids are of 3 main types ALA ( Alpha-linolenic acid) EPA (Eicosapentanoic  acid) DHA (Docosahexaenoic acid).
  • Omega 3 fatty acids are important for normal metabolism.
  • Omega 3 fatty acids are family of polyunsaturated fats .

Types of  omega-3  :

  • ALA (Alpha-linolenic acid ) : 

ALA or alpha-linolenic acid are common omega -3 fatty acids. ALA found in plant oil like flaxseed oil, canola oil, soybean oil, walnut oil, sage oil, algal oil, hemp oil, Echium oil etc. Your body commonly used it as a source of energy. ALA (18 Carbons atoms & 3 double bond). Once eaten, the body convers ALA to EPA (requiring 3 independent reactions) & than to DHA. Only small percentage of ALA  is converts to active forms.

  • EPA (Eicosapentanoic acid) :

EPA (Eiscosapentanoic acid)found in a animal products or marine oils. Marine algae & Phytoplankton are primary source of omega 3 fatty acids. EPA & DHA fatty acid includes fish, fish oil, eggs from chicken, squid oils & krill oils . PLA (20 Carbons & 5 double bonds). Once eaten, the body convers PLA to DHA ( required 4 independent reactions). Omega 3 fats from fish are enrich in EPA & DHA & thus do not need to undergo the complex conversion steps required of ALA. In addition the conversion the conversion of ALA to EPA & than EPA to DHA is inefficient in individual consuming a typical western diet rich in animal fat. Therefore, direct dietary intake of omega 3 fat rich in EPA & DHA are most benefit clinically.

  • DHA (Docosahexaenoic acid) : 

EPA & DHA are two types of omega 3 fatty acids that serve as important precursors of liquid-derived modulator of cells singling, gene expression & inflammatory process. DHA (22 Carbons & 6 double bonds).   

Omega-3 Rich Foods/Sources of Omega-3 fatty acids :

  • Soybean :

Not many peoples know that soybean plant source is quite rich in omega 3 fatty acids. Soybean contains ALA which promotes heart health in fact having one bowl of cooked soybean contains more omega 3 fatty acids than cold water fish.

  • Walnuts :  

Walnut not only provide you the vascular benefits but also help you to maintain good weight over time. Adding walnuts into the dishes can help give you the ALA & provides antioxidants which offer more important health benefits.

  • Salmon :

Salmon not only rich in vitamin D but also a great source of omega 3 fatty acids. Salmon contain EPA & DHA which provides number of cardiovascular ease. In take of salmon twice in a week can lower the risk of heart attack.

  • Chia Seeds :

Chia seeds are rich in vitamins, minerals & dietary fibers. Chia seeds are rich in omega 3 fatty acids which can improves exercise performance and brain health. It is loaded with calcium, magnesium & proteins.

  • Flax Seeds :

Flax seeds or flax seeds oil are rich  in ALA often used as an omega-3 supplements. Flax seeds are rich source of  fiber & magnesium.

  • Caviar :

Caviar are good source of omega 3 fatty acids. Caviar is a fish eggs or roe. Caviar is expensive that why can't be used as commonly, now caviar using in a  various luxurious dishes or food items.

  • Oysters :

Oysters are riches source of zinc than any other foods on the earth. It is more nutritious foods & source of omega 3 fatty acids. 

Daily Requirements of Omega-3 Fatty Acids :

There is no one answer to this question, as how much omega-3 you need depends on your body, size, age & health status the type of omega 3 and more. There is no set recommended standards dose of omega-3 fat, but some health organizations recommend a daily dose of 250 - 500 mg of EPA & DHA for healthy adults. Keep in mind this applies to EPA & DHA, not to ALA . While your body converts ALA to EPA & DHA, it does so at a very low ration, and only when sufficient enzyme are presents. This mean you need to consume far more ALA to reach optimal omega-3 levels. If you are pregnant or breastfeeding mother, your body will likely require additional omega-3 fats. The American dietetic association & dietitian of Canada recommend pregnant & lactating women consume at least 500mg of omega-3s, including EPA & DHA on daily basis. The European commission recommends pregnant & lactating women consume a minimum of 200 mg of DHA, in particular per day. Your diet also dictates how much omega-3 you need, especially if you consume a lot of omega-6 fats. Most people are consuming fat too many omega-6 compared to omega-3 fats. The ideal ratio of omega-3 to omega-6 fats  1:1, but the typically western diet may be between 1:20 & 1:50 even the National institute of health office of Dietary supplements states.

Limitations/ Omega-3 Side Effects:

  • Abundance can have a negative impact on your health although both are essential for health.
  • Allergic person should avoid fish & fish products.
  • US FDA suggests intake up to 3mg/day of omega-3 fatty acids as a safe from fish.
  • In diabetic patient bleeding due to over dose of fatty acids.
  • Over dose can cause diarrhea & abdominal pain.    
  • High ratio of omega-3 fatty acids important factor for cardiovascular diseases because of the potential side effects, dietary supplements should always be used cautiously.
  • Consuming more than 3 mg of omega-3 fatty acids, according to university of Maryland Medical Center, equivalent to having 3 serving of fish a day. the center notes that 

Omega-3 Benefits:

  • There are strong evidence that omega-3 fatty acids have a beneficial effect in bipolar disorder.
  • Omega-3 fatty acid supplementation is associated with reduced mania & depression in juvenile bipolar disorder.
  • Clinical studies have reported that oral fish oil supplementation has beneficial effect in rheumatoid arteries& among some asthmatics.
  • Higher intake of omega-3 fatty acids may reduce the risk of pneumonia.
  • Dietary supplementation with flax seeds oil lower blood pressure in dyslipidaemic patients.
  • Omega-3 fatty acids improve the cardiovascular risk profile of subject with metabolic syndrome, including markers of inflammation & auto-immunity.
  • Omega-3 modest doses reduces cardiac deaths, & in high doses reduces nonfatal cardiovascular events.
  • Omega-3 fatty acids & vitamin D supplementation results in a substantial reduction in coronary scores& slowed plaque growth.
  • Omega-3 fatty acids prevents atrial fibrillation after coronary artery bypass surgery.
  • Omega-3 fatty acid supplementation has a therapeutic effect in children with ADHD.
  • A combination of omega-3 & omega-6 fatty acids as well as magnesium & zinc consumption provides a beneficial effect on attention, behavioral, & emotional problems of children & adolescents.
  • Fish oil supplementation has a significant therapeutic effect on children with autism.
  • Omega-3 fatty acids appear to be an effective treatment for children with autism.
  • The consumption of omega-3 fatty acid supplements decreases homocysteine levels in diabetic patients.
  • Omega-3 fatty acid improve macro-and micro vascular function in subjects with type 2 diabetes mellitus.


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