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The Ultimate Guide to Omega 3 fatty acids-Types, Benefits & How to choose

“Happiness is the highest form of health—Dalai Lama”

The well-being of a person is known by its healthy body and mind. Health is important for a person as such as to earn money for a living. People neglect their health till they do not suffer any kind of pain in their body.  Without healthy diet our human body doesn’t work properly and even our body is surrounded by several kinds of diseases. Being unhealthy physically will make you sad and unhappy and being not mentally fit will also affect your physical health. Therefore we need to maintain the balance between the mental and the physical health. 

What are omega 3 fatty acids?

Basically, Omega-3 fatty acids are found in many products like fish, dietary, and flaxseed.  Though flaxseed now can be found in many kinds of food like oatmeal, it can be grown at home as well. They play an important role in our body processes which include inflammation, heart health, and brain function.Omega-3 fatty acids are a set of polyunsaturated fats that you must get from your diet. They have abundant health benefits.

Types of omega 3 fatty acids

Omega3 fatty acids are of three different kinds

1. ALA (Alpha-linoleic Acid)

It is basically found in may plant foods such as kale, spinach, soya bean,walnuts,and also in seeds like chia, flax and many more and also helps in reducing risk of death from heart.

2. EPA (Eicosapentaenoic Acid)

It plays several physiological roles in our body. It has highest application in sea food like fatty fish and algae and in grass-ded animal products such as dairy and meat.   It can reduce symptoms of depression and help fight inflammation in your body.

3.DHA (Docosahexaenoic acid)

It is the significant mechanical constituent for our skin and the retina of our eyes.  Various studies have proved that D.H.A leads to enhanced vision in infants.  It is vital for development of brain for both children and adults. It may have progressive effects on definite conditions, such as arthritis, high blood pressure, type 2 diabetes, and some cancers.DHA is very significant for brain development and may protect against heart disease, cancer, and other health problems.

ALA, EPA, and DHA are the utmostrich omega-3 fatty acids in your diet

Benefits of omega 3 fatty acids-

Can fight depression and anxiety

As we all know depression is major mental disorder in the humans. The symptoms of depression include feeling sad about something, trouble in sleeping, bad thoughts, difficulty thinking, concentrating or making decisionsand a general loss of interest in life.  Anxiety is also a communal disorder which is characterized by nervousness and constant worry.  Omega-3 supplements can help, stop and treat depression and anxiety.  EPA appears to be the most active at struggling depression. Various studies have proved that when people suffered with anxiety or depression they start taking omega-3 supplements it helped to improve the symptoms.

Good for eye health        

DHA, a type of omega-3, is a mainoperational component of the retina of our eyes.  When we do not get proper amount of DHA, we start facing the problem in the vision of our eyes. But there is a fact if a person intake much amount of omega-3 it is related to a reduced risk of macular degeneration, one of the world’s foremostreasons of permanent eye damage and blindness. 

Stimulates brain health in the course of pregnancy and early life

It is said that omega -3 are essential for brain growth and development. In some cases it is proved that in infants DHA fortified formula have the improved eyesight than infants nourished a formula without it. Doctors advise to take much amount of omega-3 during pregnancy as it is connected with abundant benefits such as higher intellect, better communiqué skills, less social problems, reduced risk of development delay and many more. Appending is interconnected to higher intelligence and a lower risk of several diseases.

Reduces the risk factors for heart diseases

From the past years it has observed that major deaths are caused due to heart attacks. Some researchers observed that eating of fish had very little rates of these diseases and it was later connected to the omega 3 consumption. It keeps the heart healthy and protected from any kind of disease and against heart strokes.  It also drops the blood pressure and sluggish the build-up of plaque in our arteries.

Reduces the symptoms of Metabolic Syndrome and fight against inflammation

Omega-3s can have abundant benefits for people with metabolic syndrome. They can diminish insulin resistance, fight inflammation and recover several heart disease risk factors.Inflammation is an unusual response to infections and loss in our body. Therefore, it is vivacious for your health.  It can reduce chronic inflammation, which can subsidize to heart disease, cancer and numerous other diseases.

Helps in preventing Asthma and Cancer

Asthma is a chronicle lung disease which has symptoms like breathing problems, coughing and gasping. Omega-3 intake has been linked with a lesser risk of asthma in equally children and young adults. From the various past years cancer is one of the major important causes of the death. Omega -3 acids reduce the risk of some kinds of cancer, with colon, prostate and breast cancer.

How to choose best omega-3 fatty acids?

The best source of omega -3 fatty acid is DHA and EPA which is found in fish. Other foods in which the omega-3 is present is salmon, mackerel, lake trout, sardines, and tuna. The person who consumes omega-3 supplements doctor advises them to take two serving of fish in a week. People recommend to take 250–500 mg combined EPA and DHA who take supplements on a daily basis. One should buy the supplements that are rich in DHA and EPA.Capsules are also a method to take omega-3. A fish oil supplement is sufficient for the people mostly looking to improve their health. If people needed to take higher doses they can take a supplement concentrated with omega -3somega-3s. Therefore, it may be one of the most beneficial supplements you can take.  Just make sure one think you choose sensibly.

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