Omega 3 fatty acids are one of the essential nutrients needed by the body. They are a type of essential fatty acids that cannot be produced by the human body and, therefore, need to be replenished from other sources. Omega 3 fatty acids are part of every cell. They are necessary for brain function, proper vision, a healthy body, to reduce inflammation and many other important biological activities. Let us take a look at the best sources of Omega 3 fatty acids.
These are one of the most abundant sources of Omega 3. Having just a teaspoon of these seeds covers up the daily requirement of this essential fatty acid. Read more about the 8 health benefits of flax seeds.
Another good source of Omega 3 is Chia seeds that have been getting a lot of attention recently. They are also rich in manganese, fibre and calcium. Read more about the health benefits of chia seeds.
Used in Indian cooking for centuries, mustard oil is richer than olive oil in Omega 3. It also has a better ratio of Omega 3 vs. Omega 6 fatty acids than olive oil.
Mungo beans or Urad dal is abundantly rich in Omega 3. French beans are also a good option if you are looking to enrich your diet with Omega 3.
Who said the squash vegetables are boring? They pack a punch when it comes to Omega 3. Use them as soups, as part of your casseroles or have in a curry.
The leafy greens are rich in iron, calcium and Omega 3 fatty acids. Broccoli, spinach, collards, kale are great alternatives to choose from.
Berries are full of antioxidants, essential minerals and vitamins and Omega 3 fatty acids. Add them to your cereal, smoothies or have them as a snack.
One of the important Omega 3 fatty acid is Docosahexanoic acid or DHA. This is of particular significance in children upto 5 years as they help in Brain growth. I routinely advise parents to feed these foods to children above 6 months of age
Dr. M.G. Kartheeka, MBBS, MD
Adding Omega 3 fatty acids subtly to your diet are most of the popular herbs and spices. While they will not help you meet your daily requirements, they will boost your Omega 3 intake.
The king of fruits has an excellent Omega 3 vs. Omega 6 fatty acids ratio. Not just this, they are rich in protein and essential vitamins and minerals.
Muskmelon is another fruit that can boost your Omega 3 fatty acids intake. Since it has a lesser ratio of Omega 6 fatty acids, just like mangoes, melon makes for a healthy option.
12. Cabbages and Cauliflowers
Cabbage, Brussels sprouts, cauliflower and broccoli are fantastic choices when you want to increase the Omega 3 fatty acids in your diet.
Omega 3 fatty acids are needed for good skin, healthy hair, to fight cancer and inflammation, lowers triglycerides in the blood (they are responsible for causing heart diseases), are essential for foetal development, increase immunity and have a whole lot of other benefits. Just changing our snacking patterns or adding a spoonful of seeds to our diets can produce excellent results.
If you are on blood thinners and have chronic health conditions like heart disease, diabetes, kidney disease or liver disease, always consult your physician before taking Omega-3 supplements.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Health benefits of omega 3 fatty acids
Studies indicate that people who consume omega-3s regularly are less likely to be depressed. Some studies also show that when people with depression or anxiety start taking omega-3 supplements, their symptoms start to fade away slowly.
DHA is a type of omega-3 that makes up a major structural component of the retina. enough omega-3 is linked to a reduced risk of one of the world’s leading causes of permanent eye damage and blindness called macular degeneration.
According to research, it was observed that fish-eating communities had very low rates of these diseases. This was later figured out because of omega-3 consumption. Since then, omega-3 has been associated with various benefits to keeping the heart healthy.
Read More: 7 Health Benefits of Omega 3 Fatty Acids.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
There is so much literature on the importance of fat in our diets, whether we should have it or not, what kind is the best and what proportions of fat to consume in dietary intake. The argument that takes the cake is the battle between Omega 3 and Omega 6. Instead of shedding light, we end up feeling confused about what to do. To part the troubled waters, we bring you a definitive guide to eating your fats and which Omega fatty acids you should patronize.
Omega 3 and Omega 6 are both important as they are both essential fatty acids. The human body cannot synthesize them naturally but needs them for metabolic processes. Therefore, low-fat diets cause more harm than good as they reduce the body to a stage where it must work without these essential components to function efficiently, making it vulnerable to many diseases.
Both these fatty acids serve different purposes. But the body can use them both only up to a certain amount. So, each begins to compete with the other. More research was done in both after a spike was found in obesity and cancer. The culprits were found to be vegetable oils that are rich in Omega 6.
Omega 3 fatty acids are very beneficial for the body. They are important constituents of cell membranes and affect the cell receptors. The hormones of our body, those biological messengers that ensure the body runs smoothly, need Omega 3. These hormones are responsible for optimal heart and brain function and efficient genetic expression. Wait, it doesn’t end here. Omega 3 also prevents lupus, eczema, rheumatoid arthritis, heart disease, stroke and even cancer. Some good sources of Omega 3 are salmon, sardines, beef, walnuts, flaxseeds and cauliflower.
Omega-3 or Omega 6 fatty acids do not show their beneficial effects immediately. It is important to consume them for a continuous period of at least three months to see the beneficial impact on health.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Read More: Health Benefits of Omega 3 Fatty Acids.
Omega 6 fatty acids are found mostly in vegetable oils. They cause inflammation in the body and contribute to many diseases. Our ancestors struck a balance when consuming both these fatty acids. A ratio of 1:1 doesn’t cause adverse effects on health. Both compete for the enzymes needed for digestion. Our diets have become rich in Omega 6 because we eat a lot of grains and many products have vegetable oils like corn oil, safflower oil, sunflower oil and soybean oil, which is hidden in them.
These oils don’t cost much and therefore, they are added to processed foods like cookies, popcorn, margarine, frozen food and many other snacks. Many of these oils are genetically modified even. These oils when cooked at high temperatures, like frying, oxidize the fat and make the body prone to cardiac problems, mutations in DNA and cancer.
Omega-3 FAs have anti-inflammatory characteristics due to their ability to reduce cytokines liberation. High-level of ω-6 FAs is always associated with an increased incidence of dangerous disorders like depression and heart disease. Hence omega 3 can be consumed but omega 6 should be consumed in moderation.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: 1o Healthy Fat Foods You Should Be Eating.
The best way to ensure that you are taking in ample amounts of Omega 3 and Omega 6 is by following a 1:1 ratio. You can achieve this by eating more Omega 3 foods and doing away with processed food and hydrogenated vegetable oils. Eat more fish, at least twice a week and have an Omega 3 supplement to cover all bases.
Also Read: 6 Essential Vitamins & Minerals for The Body
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
