Omega 3 fatty acids are gaining recognition for their significant role in improving our heart and health. Shortage of Omega 3 fatty acids in the body can affect an individual’s heart, mental health, and skin.
Supplements like Omega 3 Capsules are readily available. Still, nothing can beat natural products like fish, a rich source of Omega Fatty Acids. This article explores questions like what Omega 3 is, why it is so vital for the body and which Indian fishes one must rely upon to fulfill their Omega 3 requirements.
What Exactly are Omega 3 Fatty Acids?
Most of the time, fats are looked down upon; Omega 3 fatty acids are especially good fats essential for the body. Our body functions fascinatingly, and it can synthesize most of the kinds of fats it requires. However, Omega 3 fatty acids can only be obtained from outside sources.
There are three essential Omega 3 fatty acids types- ALA, DHA, and EPA. ALA(alpha-linolenic acid) can be obtained from plants; on the other hand, EPA( eicosapentaenoic acid) and DHA(docosahexaenoic acid) can be easily obtained from algae and animal sources.
Foods containing Omega 3 fatty acids are readily available- flax seeds, walnuts, fatty fishes, to name a few.
Why Are Omega 3 Fatty Acids Important For The Body?
1. Cures Heart Diseases
The prevalent causes of untimely death are heart attacks, and most people die because of heart strokes at a young age. Various studies have discovered that people who consumed fish frequently had rarely suffered from such diseases related to the heart.
It is believed that Omega 3 fatty acids help strengthen the heart and keep it healthy. Omega 3 fatty acids help balance the blood pressure levels in people suffering from high blood pressure. However, supplements like Omega 3 Capsules don’t do much in protecting the heart.
2. Helps In Reducing The Symptoms Of ADHD
ADHD is a behavioral disorder also called Attention Deficit Hyperactivity Disorder. Children suffering from ADHD are usually aggressive, impulsive and hyperactive. It has been discovered in many scientific studies that children suffering from ADHD also have low levels of Omega 3 fatty acids in their bodies compared to healthy children.
3. Assists Fighting Against Autoimmune Diseases
Autoimmune diseases are caused when the immune system begins attacking healthy cells believing them to be foreign cells. The most common example of autoimmune disease may be Type 1 Diabetes.
A good amount of Omega 3 fatty acids in the body can help fight off these diseases. Suppose children are provided the required amount of Omega 3 in the early stages. In that case, this will help them combat diseases like arthritis and Type 1 Diabetes in the later stages of their lives.
4. Aids In Decreasing The Symptoms Of Metabolic Syndrome
Metabolic Syndrome is a group of risk factors that increases the chances of heart disease. The risk factors include low levels of ‘good’ HDL Cholesterol, belly fat, high blood pressure level and high triglycerides (a kind of fat found in the blood).
Certainly, metabolic syndrome can cause various other illnesses like diabetes and heart diseases. Thus it is a matter of concern. Inclusion of Omega 3 fatty acids in the diet can help fight the symptoms of Metabolic Syndrome.
Helps In Dealing With Mental Disorders
In many studies, it has been observed that people with mental disorders have deficient levels of Omega 3 in their bodies. Patients with bipolar disorder and schizophrenia can be helped with Omega 3 fatty acids. Moreover, usage of Omega 3 can decrease the occurrence of violent outbursts, relapses and mood swings.
Indian Fishes That Contain Omega 3 Fatty Acids
Though small in size, Sardines are full of protein, and per 100g of Sardines contain about 1692mg of Omega 3. These fishes are readily available and can be bought in both canned and fresh forms. If you are on a weight loss journey, including Sardines in your diet can benefit you greatly.
Tuna fishes are pretty popular in India, not only because of their health benefits but also because of their taste. These fishes have high nutritional value and can be found in various species. It is a rich source of Omega 3; 100g of Tuna contains about 1710mg of Omega 3. Moreover, Tuna is full of nutrients and laden with Vitamin B12.
3. Indian Salmon Or Rawas
If you eat fish, you must have heard about Rawas or Indian Salmon. This fish is popular among fish lovers. It is an oily fish, and like most fatty fish, it contains high amounts of omega 3, approximately 2586mg per 100g. Not only that, Rawas is loaded with Vitamin A and D.
4. Indian Mackerel or Bangda
Another popular fish of India on the list. Bangda is a saltwater fish, and it is found in Indian Oceans. This fatty fish is rich in Omega 3 fatty acids and protein, therefore must be included in the diet. Per 100g, Bangda contains precisely 2646mg of Omega 3.
When talking about fishes containing Omega 3, one cannot help but include Mahi-Mahi in the list. Mahi-Mahi is packed with Omega 3 fatty acids. You even get a high amount of protein from Mahi-Mahi as it is loaded with protein. This fish is known to cure diseases related to the heart and help fight off inflammation.
6. Carpo Fish Or Rohu
Primarily found in Central and Northern India, Rohu is a freshwater fish. Oily and fatty, Rohu is mainly famous for its meat, but it is a rich source of Omega3 Fatty Acids. Rohu is quite affordable, thus making it easier to be bought by everyone.
Warning- Consuming too much Fish oil can cause gas, bloating, belching, and diarrhoea.
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Q. How much Omega 3 one must consume regularly?
According to most experts, lactating or non-pregnant women and adult males must regularly consume 250 mg of Omega 3. Try not to consume more than that.
Q. Are there any vegetarian resources from which we can get Omega 3?
Fish is a rich source of Omega 3, but there are other vegetarian resources like walnuts, flaxseeds, chia seeds, etc.
For living a hearty and healthy life, including Omega 3 fatty acids in a balanced diet is essential. One cannot overlook how critical certain fats are in our lives. Omega 3 fatty acids are necessary for the body.
If consumed in moderate amounts, Omega 3 fatty acids will help you live a life free of heart disease, mental disorders, and autoimmune diseases and will also extend your lifespan.