OMEGA-3 FATTY ACIDS

OMEGA-3 FATTY ACIDS

Omega-3 fatty acid foods

THESE ARE LONG-CHAIN, POLYUNSATURATED ESSENTIAL FATTY ACIDS.

Three types of Omega-3 fatty acids are involved in human physiology, EPA(eicosapentaenoic acid),DHA(doco hexanoic acid), and ALA(alpha-linolenic acid).

DAILY REQUIRMENTS;

In adults

600-800 mg of EPA.

300-500mg of DHA.

2g of ALA a day

Children need only DHA till age 5.

According to the institute of medicine, all of us need 1200mg of omega-3 fatty acids every day.

EPA AND DHA are mainly in fish and fish oil.ALA mainly in green leafy vegetables and vegetable oil.Omega-3 fatty acids are a crucial part of our diet. Two types of fat we need to keep balanced in our body.

Omega-3 fatty acids

Omega-6 fatty acids

Variation in this two fatty acid causes inflammation, inflammation is the main cause of all diseases nowadays.so we need to decrease inflammation in our body the best way to doing that is adding omega-3 fatty acids to the diet. Not only inflammation, it also reduces cardiac disease, decreases the obstruction in arteries, lowers blood pressure, brain health, eye health, even reduces depression and it benefits goes on and on.

You need to start with your daily intake of food.I ‘mention some foods which are rich in omega-3 fatty acid.

SALMON

Salmons are also a source of omega-3 fatty acids, which helps to reduce cholesterol, maintain flexibility of arteries and veins and strengthen cardiac muscles. The omega-3 fatty acids, vitamins, nd selenium together help increase the influence of insulin.

MACKEREL

Mackerel have high amounts of omega-3 fatty acids and just 3 ½ ounces of mackerel supplies us with 90% of IrDA of vitamin D. Thus consume more of this omega-3 fatty acid rich fish infuse their body with essential minerals and vitamins.

WALNUTS

Walnuts are rich in omega 3- fatty acid helps to promote weight management, promoting strong bones, better sleep, gallstone prevention and more

CHAI SEEDS

Chia seeds are packed with omega-3 fatty acids,with nearly 5g in a one-ounce serving. These fats are important for brain health, type-2 diabetes, and these are rich in fibers.

SPINACH

Spinach is rich in omega-3 fatty acids, vitamins, and minerals, including vitamin K,A and manganese. And anti-cancer health benefits.

Flax seeds, cod liver oil, herring, oysters, soybeans, hemp seeds, Brussel’s sprouts and more are rich in omega-3 fatty acids.

So omega -3 fatty acids are vitally helpful for our health. I hope that you will add it in your diet.

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