Omega-3 Fatty Acids and Fish Oil: Benefits,Foods,Side Effects,Dosage

Omega-3 fatty acids are the important nutrients required for our body growth and development.
  
Like other fatty acids, our human body cannot create Omega-3 fatty acids in our body so we have to get them from the foods which are rich in Omega-3 fatty acids or by adding omega-3 fish oil supplements in our diet.
Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) are the three types of Omega-3 acids.
 
Omega-3 fatty acids are essential polyunsaturated fat with the double bond of carbon in the third position from the methyl terminal which indicates ‘3’ in Omega-3 fatty acids.

The benefits of Omega 3 fatty acids are:

  • Omega 3 fatty acids found in fish oil help to reduce the risk of cardiovascular diseases or lowers the risk of heart attack when compared with those who not take fish oil.
  • Fish-oil supplements in which Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) is present that helps to curb stiffness and joint pain in our body.
  • Intake of Omega-3 fatty acids helps to improve or boost memory and promotes brain health.
  • In some researches, it was found that omega-3s help to have lower levels of depression, anxiety, nervousness, hyperactivity or any mental disorders.
  • Omega-3 fatty acids (DHA) helps to improve the quality and length of sleep.
  • It also helps to prevent the formation of blood clots and reduces high blood pressure to lower blood pressure levels.
  • Asthma caused by inflammation and swelling in the airways of lungs or symptoms like coughing, wheezing, and shortness of breath can be reduced by omega-3 consumption.
  • Daily intake of Omega-3 fatty acids helps to reduce Triglycerides (bad fat stored in our body).
  • Omega-3s can reduce bad cholesterol and increase the good cholesterol levels in our body.
  • It also helps to keep our skin cells healthy, proper hair growth, and prevents dead skin cells, aging also reduces the damage caused to the skin by the sun.

 

Is a daily intake of Omega-3 fish oil supplements is safe?

Daily intake of Omega-3 acids should be up to 3 grams of fish oil in supplement form.
 

Taking more than 3 grams of fish oil may cause you the following Problems or Side effects:

  • Stomach upset
  • A fishy taste and burp in mouth
  • Nausea
  • If you are on other drugs or medication please consult your doctor.
  • Fishy breath
  • Loose stools or indigestion, gastrointestinal problems.
 

Foods that contain omega-3 fatty acids:

Animals sources:

  • Oily fishes such as Herring, Salmon, Tuna, Mackerel, Sturgeon, Bluefish etc. contains a high concentration of fish oil or Omega-3 fatty acids.
  • Eggs and Chicken are also a good animal source of omega-3 fatty acids.

Vegetable sources:

  • Flax seeds, Hemp seeds, Chia seeds, Mustard seeds are the seeds that contain omega-3 fatty acids.
  • Walnuts and soybeans are also a good source loaded with fiber and protein.
  • Brussels sprouts, Broccoli and Spinach vegetable also contains a healthy dose of Omega-3 fatty acids.
  • Dairy products like Tofu and Cheese also contain a lower amount of omega-3 fatty acids in them.
 
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