Omega 3 fatty acids are those minerals that enhance our body metabolism. They are polyunsaturated fatty acids that are considered and categorized as mandatory body essentials. These fatty acids help in muscle growth and they also keep a check on the blood platelet count which help in blood clotting or clot prevention in the body. They are always prescribed to heart patients as they avert potential heart strokes and enhance blood circulation.
There are three types of Omega 3 Fatty acids in Physiology and they are:
- Alpha-Linolenic Acid (ALA)
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA)
Now, let’s check some of their detailed benefits:
Top 6 Benefits of Omega 3 fatty acids
- Respiratory Issues
Omega 3 fatty acids help in reducing the inflammation present in our respiratory system which is the key reason behind various respiratory problems such as Asthma, Bronchitis, etc. Their regular consumption helps in suppressing these effects. Some of the studies also show that regular consumption of these acids also helps in increasing the functionality of our lungs.
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- Neurology issues
Researchers are suggesting that Omega 3 fatty acids also protect from various neurological disorders such as Alzheimer, Hyperactivity and Dementia. Though their direct link and their effects on such disorders have not yet been proven. Some other researches also have shown that these fatty acids also increase memory capacity which is good news for people suffering from memory losses.
- Orthopedic Disorders
Omega 3 fatty acids are beneficial for individuals suffering from various orthopedic disorders such as Joint pains and body stiffness. They also help in suppressing the effects of Rheumatoid Arthritis (RA). People consuming higher amounts of omega 3 fatty acids were seen to be suffering lesser from orthopedic disorders as compared to people who didn’t consume it.
- Diabetes
Omega 3 fatty acids help in reducing the triglyceride levels and increase the good cholesterol or HDL levels in the body. Mostly omega 3 fatty acids present in fish oils are much more beneficial for diabetes as compared to fatty acids present in plants and their byproducts. They also suppress the sugar levels in our blood reducing the chances of getting diabetes.
- Overall Infant Growth and Development
Omega 3 fatty acids also help in the development of the brain in infants thus increasing their grasping capacity. An increased DHA level in the child’s body enhances their memory, reading and writing capacity. Further, it also leads to positive growth in a child’s mentality and behavior. Researchers have also seen that parents who had higher fatty acids consumption bore children who had higher IQ levels as compared to other children.
- Cardiovascular Disorders
They have proven to be a blessing for people suffering from heart diseases. This is because they reduce the unnecessary blood clots, reduce triglycerides, irregular heartbeats and stabilizes the blood pressure to a great extent.
Natural sources of Omega 3 fatty acids
As discussed above Alpha-Linolenic Acid (ALA) is usually found in plants and its byproducts (usually nuts) whereas the remaining two fatty acids, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are usually found in marine living organisms such as fishes and prawns. Some of the major sources for ALA are Flax seeds, radish seeds, butternuts, walnuts, etc. Whereas the primary source for EPA and DHA are Tuna fish, Salmon Fish, Sardine fish oil, Cod liver oils, etc.
Side effects of Omega 3 fatty acids
Some of the side effects of these fatty acids include:
- If the individual is allergic to fish or prawns then it is advised to avoid it, as eating it may further deteriorate the condition.
- Overdose of Omega 3 Fatty acids may further increase the risk of bleeding. Hence it is advised to take a maximum of 2-3 grams per day.
- Though these fatty acids control the sugar levels in the blood excess intake can be harmful as it might rather increase the sugar levels.
- Sometimes excess intake also leads to bloating and nauseatic sensations. In such conditions visit your physician as soon as possible.
- Excess intake also leads to Vitamin E deficiency and also unstable body cholesterol levels further deteriorating health conditions.
