When we talk about nutrients we can never miss out on omega 3 fatty acids. One of the most studied nutrients, omega 3 fatty acids are widely known for their benefits to heart, brain, joints, skin and hair health. To elaborate a little, omega 3 fatty acids is further classified into alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).Omega 3 fatty acids are essential fatty acids but unfortunately not synthesised by the body & need to be supplemented by diet. Dietary sources of veg omega 3 are limited & hence vegetarians are deprived of Omega 3 fatty acids & suffer from Omega 3 deficiency.
Veg sources of Omega 3 fatty acids are rich in ALA, which contains plant oils, nuts & seeds. The biologically active forms of Omega 3 fatty acids are DHA & EPA, which are primarily supplemented through marine sources or meat. Unfortunately the conversion rate of ALA to EPA & DHA in the body is only 9%. This further deprives vegetarians of Omega 3 fatty acids.
Omega 3 fatty acids deficiency is associated with cardiovascular & cognitive disorders, anxiety, depression, insomnia, mood swings, poor blood circulation, bone & joint disorders, skin & hair related issues.
Omega 3 fatty acid deficiency has an effect on the overall homeostasis. An ally to the vegetarians is the marine algal oil pure DHA supplements, which are 100% veg & a rich source of pure DHA.
Below are the benefits of Omega 3 fatty acids & it proves their importance in diet
- Helps reduce depression symptoms
Research indicates that adequate levels of Omega 3 fatty acids can help prevent depression & also improve the symptoms of depression. Omega 3 fatty acid is also known to fight anxiety & lethargy.
- Helps improve eye health
DHA, one of the type of Omega 3 fatty acid is known to be the major structural component of retina of the eye. A study suggests the adequate supplementation of DHA significantly reduced the risk of macular degeneration which in turn leads to permanent loss of vision.
- Foetus cognitive development
DHA constitutes to 40% of the PUFA’s in the brain. Omega 3 supplementation during pregnancy has shown significant brain development, higher intellect, and better communication skills & also seen to reduce the chances of ADHD, cerebral palsy & autism.
- Reduces the risk of cardio vascular diseases
Omega 3 fatty acids are known to increase HDL (good cholesterol) & lower the levels of LDL & triglycerides
- Improves joint & bone health
Omega 3 supplementation shows significant improvement in the osteoporosis symptoms as they increase the calcium levels in the body. Omega 3 can also improves the bone grip & shows improvement in arthritis
- Helps reduce acne
Yes, adding omega 3 fatty acids to your diet helps in reducing acne. According to some studies, the primary cause of acne is inflammation and it is a well-known fact that omega 3 fatty acids help in lowering inflammation. Another study revealed a reduction in acne lesions when taken as supplements with other nutrients. When taken with isotretinoin which fights acne, it reduces its side effect to a certain point
- Protection against sun damage
Taking omega 3 in your diet can help you fight the adverse effects of UVA and UVB. It acts by reducing your skin’s sensitivity towards sun and sunburns. Omega 3 fatty acids when paired with other drugs reduce photosensitivity disorders and skin rashes triggered by the sun.
- Fight against dry and itchy skin
Being an oil-based nutrient, it’s no wonder that omega 3 fatty acids are magical for dry skin. The omega 3 supplements keep your skin hydrated and moisturized from within. It is also known to improve the skin’s barriers and eradicate irritants. You will be surprised to know taking omega 3 fatty acids in your diet can help prevent atopic dermatitis in children and reduce psoriasis symptoms in adults.
- Boosts skin rejuvenation
Meeting your daily requirement of omega 3 fatty acids can boost the power of your skin rejuvenation. It helps your skin heal internally promoting the growth of new and healthy skin cells.
- Hair Growth
Coming to the benefits of omega 3 fatty acids to our hair and hair growth, studies have proved increased hair growth in people who are including omega 3 fatty acids in their diet. Not only that, according to a study done in 2015, omega 3 acids also help in improving hair thickness.So the question of whether omega 3 fatty acids are a must glides towards a yes. Involving it in our daily diet had a lot of good things with no side effects as such. So, why not? Go ahead and take your omega 3 fatty acids for good health!