Omega 3 | Introduction, Benefits, Side-effects, Food (vegetarian & non-vegetarian) that are rich in omega-3

INTRODUCTION:

Today we are going to talk about omega-3. It is a fatty acid which is required by us and it is not made by our body. It means that we have to take it from outside. It is required by every cell in our body, for the cellular function and for the brain function. It consists of three fatty acids, EPA, ALA and DHA. Many people think that if they overdo on omega-3, they will get fat but it is not true.

Benefits of Omega 3

BENEFITS:

Eye sight

When it comes to your eye sight, you need DHA, which is found in omega-3. You need it for the better health of your retina.

Brain health

Today, the problem of parkinson, alzheimer, young children have concentration, memory and focus issues. This all is related to brain health and you have to add omega-3 sources on your diet.

Pregnancy

Boosts child growth

If the mother does not get the right amount of omega-3, it can also affect the brain development of the baby. Try to take it from your food and not from supplements.

Depression and anxiety

EPA is related with depression. So it is necessary to take omega-3. You do not need that pills and all of that medication. First, try the things which is in your hand. Take that pills if you really needed that, if you can survive without those pills you should neglect those pills.

Heart health

If you have less omega-3 then it is high chances of getting plaque formation in your arteries because most of the olive oil have wrong proportions of omega-6 and omega-3. They have high amount of omega-6 and less amount of omega-3.

Metabolic syndrome

It is a collection of conditions like belly fat, blood pressure, insulin resistance etc. When a person has 2 or 3 or all of these things together, it is called metabolic syndrome. These people should have the right amount of omega-3 in their diet.

Auto-immune conditions

Those conditions when your own immune system starts attacking you and it does not know when to stop. It can attack your skin, thyroid, joints etc. Omega-3 helps in protecting those conditions. Auto-immune conditions can cause vitiligo, arthritis etc.

Osteoporosis (weakening of bones)

Omega 3 for bone health

People should stop thinking that when it comes to your bones, the only minerals they need is calcium and vitamin D3. But it is wrong. You have also needed omega-3 in your body.

Menstrual pain

A lot of young girls are going through this, they should include omega-3 in their diet.

Sleep

Omega 3 for sleep

The hormone 'melatonin' that puts us to sieep needs DHA which comes from omega-3. If you have less omega-3, you have less DHA and thus you produce less melatonin which affects your sleep.

Better skin and hair

Omega 3 for skin and hair

EPA which is a part of omega-3. If you have less EPA, no matter how many creams or face-washes you use your skin will not going to be better. Beauty starts from inside what you are feeding yourself. Omega 3 is also very useful in case of damaged hair. 

SOURCES:

Vegetarian

Chia-seeds, flax-seeds, flax seed oil, walnuts, soya-beans, kidney beans (rajma), eggs, pure ghee, sunflower oil, walnut oil.

Non-vegetarian

Fatty fish, fish oil capsules if you do not like the taste of fish.

Side-effects:

Usually the side-effects of omega-3 are mild which includes headache, nausea, bad smell, diarrhea etc. It does not cause much effect on your health. Moreover these side-effects are common.

CONCLUSION:

Try to get the nutrition from your wholesome food and not from supplements. If you have to take supplement then make sure that the brand is genuine and authentic. Along with your nutrition you should also have to take optimum sleep at least for 8 hours and do some activity so that your blood circulates in all of your body.