OMGA 3 FATTY ACID BENEFITS

DESCRIPTION

• Omega−3 fatty acids also called Omega-3 oils, are polyunsaturated fatty acids characterized by the presence of a double bond in chemical structure. 
• It is a type of fat that the body cannot make on its own. They are an essential fat, needed to survive.
• They are widely distributed in nature and play an important role in the human diet and in human physiology. 

The three types of omega−3 fatty acids,

1. α-linolenic acid (ALA), found in plant oils, 
2. Eicosapentaenoic acid (EPA) 
3. Docosahexaenoic acid (DHA), these both commonly found in fish.

• Common sources of plant oils containing ALA are walnut, algal oil, flaxseed oil, edible seeds, clary sage seed oil, Echium oil, and hemp oil, sources of animal omega−3 fatty acids EPA and DHA are fish, fish oils, and an egg from chickens, squid oils and krill oil.
• Mammals are obtained omega -3 fatty acid from diet. 
• Dietary supplementation with omega−3 fatty acids does not increase the risk of death, cancer, or heart disease in people.

BEST SOURCE OF OMEGA – 3 FATTY ACID

Fishes are the best source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids.

Mackerel fish 

• Mackerel is a small, fatty fish that people commonly eat-in breakfast.

Mackerel fish contains:

• 0.59 g of DHA
• 0.43 g of EPA
• It is also rich in selenium and vitamin B-12

Salmon

• Salmon fish is the most popular and highly nutritious fish. There are differences between wild and farmed salmon fish, including some variations in the omega-3 content:
• Farmed salmon fish contains:
• 1.24 g of DHA
• 0.59 g of EPA

Wild salmon contains:

• 1.22 g of DHA
• 0.35 g of EPA
• Salmon fish also contains high levels of protein, selenium, magnesium, potassium, and vitamin B.

Seabass

• It is the most popular Japanese fish.

Seabass contains:

• 0.47 g of DHA
• 0.18 g of EPA
• It also provides protein and selenium.

Oysters

• Oysters serve as an appetizer or snack in restaurants. 

Oysters contain:

• 0.14 g of ALA
• 0.23 g of DHA
• 0.30 g of EPA
• Oysters also rich in zinc and vitamin B-12.

Sardines

• Sardines are small, oily fish that people can eat as a snack or appetizer.
• 0.74 g of DHA
• 0.45 g of EPA
• It is a good source of selenium and vitamins B-12 and vitamin D.

Shrimp

Shrimp fish contains:

• 0.12 g of DHA
• 0.12 g of EPA
• It is also rich in protein and potassium.

Trout

• Trout are the most popular and healthful fish.

Trout fish contains:

• 0.44 g of DHA
• 0.40 g of EPA
• It is a good source of protein, potassium, and vitamin D 

Seaweed and algae

• Seaweed and algae are the sources of omega-3 for vegetarian people, they are one of the few plants that contain DHA and EPA. 
• The DHA and EPA content varies depending on the type of algae.
• There are many ways to include these foods in your diet. E.g.;
• Seaweed is a tasty, crispy snack.
• Seaweed is rich in protein, 
• Seaweed has anti-diabetic, anti-oxidant, and anti-hypertensive properties.

Chia seeds

• Chia seeds are a good plant-based source of ALA omega-3 fatty acids. 
• Rich in fiber and protein.
• People can use these seeds as an ingredient in salads, smoothies, or they can mix them with milk or yogurt to make chia pudding. 

Hemp seeds

• Hemp seeds are rich in many nutrients, including:
• Protein
• Magnesium
• Iron
• Zinc
• Studies show that hemp seeds are good for a person’s heart, digestion, and skin.
• Hemp seeds are slightly sweet in taste.

Flaxseeds

• They are rich in;
• Fiber
• Protein
• Magnesium
• Manganese
• These seeds reduce blood pressure and improve heart health.

Walnuts

• Walnuts are a great source of healthy fats, including ALA omega-3 fatty acids.
• People can eat walnuts on their own, in granola, snack bar, yogurt, salad, or cooked dish.

Edamame

• Edamame beans are immature soybeans that are popular in Japan. They are not only rich in omega-3s but also a great source of plant-based protein. Boiled edamame beans eat as a salad or as a side dish.

Kidney beans

• Kidney beans contain 0.10 g of ALA.
• Kidney beans are one of the most common beans include in meals or eat as a side dish. 
• People can add them to curries or eat them with rice.

Soybean oil

• People use soybean oil for cooking.
• The oil is also a good source of:
• Riboflavin
• Magnesium
• Potassium
• Folate
• Vitamin K
• People serve soybeans as part of a meal or in a salad.

How omega-3 Fatty Acids help to improve health

• Study shows that omega-3 fatty acids improve cardiovascular health. Most research involves that EPA and DHA improve health but ALA can also help to improve health. 
• Benefits omega-3 fatty acids including in your diet;
• Reduced risk of cardiovascular disease and death due to cardiovascular disease,
• Reduced risk of sudden cardiac death caused by an abnormal heart rhythm.
• Omega-3 fatty acids help to prevent blood platelets from clumping together and reduce the risk of blood clots.
• It helps to keep the lining of the arteries smooth and free from damage. This helps to keep away plaque from forming in the arteries.
• Lowering the levels of triglycerides by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
• Less inflammation – Omega-3 fatty acids show inflammatory response and slow the production of substances that are released during the inflammatory response.
• Raise levels of high-density lipoprotein. 
• Lower blood pressure.