Introduction
Foods like fish and flaxseed contain omega-3 fatty acids, as do dietary supplements as fish oil. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three major omega-3 fatty acids . Plant oils including flaxseed, soybean, and canola oils are the main sources of ALA.Fish and other seafood contain DHA and EPA.
ALA is an essential fatty acid, which means that your body cannot produce it and that you must obtain it from the foods and beverages you consume. Only in trace amounts can your body convert ALA to EPA and then to DHA. As a result, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to boost your body's levels of these omega-3 fatty acids.
Omega-3 fatty acids are essential components of the membranes that surround each cell in your body. DHA levels are particularly high in the retina (eye), brain, and sperm cells. Omega-3s also offer calories to your body, giving it energy, and perform several activities in your heart, blood vessels, lungs, immunological system, and endocrine system (the network of hormone-producing glands).
Nutritional Requirement
Except for ALA, experts have not defined optimum doses of omega-3 fatty acids. The following is a list of things to do in your spare time in grams (g). The quantity required is determined on your age and gender.
| Age Group | Recommended Amount of ALA |
|---|
| Birth to 12 months* | 0.5 g |
| Children 1–3 years | 0.7 g |
| Children 4–8 years | 0.9 g |
| Boys 9–13 years | 1.2 g |
| Girls 9–13 years | 1.0 g |
| Teen boys 14–18 years | 1.6 g |
| Teen girls 14–18 years | 1.1 g |
| Men | 1.6 g |
| Women | 1.1 g |
| Pregnant teens and women | 1.4 g |
| Breastfeeding teens and women | 1.3 g |
*As total omega-3s. All other values are for ALA alone.
Sources of Omega-3 fatty acids
Omega-3 fatty acids are naturally found in some foods and are added to some fortified meals. You can obtain enough omega-3s by consuming a variety of foods, including the ones listed below:
- Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
- Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
- Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
Supplements available in market
Fish oil, krill oil, cod liver oil, and algal oil(a vegetarian source that comes from algae) are all omega-3 nutritional supplements . They provide a variety of omega-3 levels and formulations.
Deficiency risk factors
A lack of omega-3 fatty acids can result in rough, scaly skin and a red, swelling, itchy rash. Omega-3 insufficiency is quite uncommon in the United States.
Health Effects of Omega-3s
The term "sustainability" refers to the process of reducing the amount of pollution in the environment. Individuals who consume fish and other seafood have a decreased risk of various chronic illnesses. Nevertheless, it is unclear whether these health advantages result from merely consuming these meals or from the omega-3s in these foods. These are some instances of what the research has revealed.
Infant Health and Development
Eating 8 to 12 ounces of fish and other seafood each week during pregnancy and nursing may benefit your baby's health. Yet, it is critical to select fish that are high in EPA and DHA while being low in mercury. Salmon, herring, sardines, and trout are among examples. It is unclear if consuming EPA and DHA dietary supplements during pregnancy or nursing has any effect on a baby's health or development. Yet, some research suggests that taking these supplements may raise a baby's birth weight and length of stay in the womb, both of which may be advantageous. DHA is found in breast milk. DHA is also found in the majority of commercial baby formulae.
Omega-3s and Cancer Prevention
Several studies show that persons who consume more omega-3 fatty acids from meals and dietary supplements may have a decreased risk of breast cancer and maybe colorectal cancer. The number one cause of death in the United States is obesity. Additional clinical trials are underway to determine if omega-3 fatty acids increase cancer risk.
Cognitive Function, Dementia and Alzheimer's Disease
Some study suggests that those who consume more omega-3 fatty acids from foods like fish may have a decreased chance of acquiring Alzheimer's disease, dementia, and other cognitive function issues. Further research on the impact of omega-3 fatty acids on the brain is required.
Effect on CVDs
Several studies have demonstrated the benefits of include fatty fish and other seafood in a balanced diet in maintaining heart health and reducing risk of certain cardiac conditions. Triglyceride levels can be reduced, for instance, by increasing EPA and DHA intake through food or nutritional supplements.
In order to lower your chance of developing certain heart conditions, the American Heart Association (AHA) advises consuming one to two servings of seafood each week, especially if you substitute seafood for less healthful meals. The AHA advises getting around 1 g of EPA and DHA per day for those with heart disease, ideally from oily fish, however supplements are a possibility with a doctor's approval. Those who do not have a significant risk of cardiovascular disease should not use omega-3 supplements, according to the AHA.
Dry Eye Disorder
When tears don't contain enough moisture, dry eye disease develops, causing pain in the eyes and visual issues. According to some research, consuming extra omega-3s—primarily EPA and DHA—from food or supplements can help reduce the signs and symptoms of dry eye illness. Nevertheless, a sizable recent study discovered that dry eye disease patients who took fish oil supplements containing 2,000 mg EPA and 1,000 mg DHA daily for a year did not see any greater improvement than those who took a placebo (a dummy pill). In a different research, it was shown that taking daily supplements of 460 mg EPA and 380 mg DHA for 5.3 years did not reduce the chance of developing dry eye disease in healthy individuals. It is necessary to conduct more study on the impact of omega-3s on dry eye illness.
Rheumatoid Arthritis (RA)
Chronic pain, swellings, stiffness, and loss of joint function are all symptoms of RA. Using omega-3 supplements with prescription RA drugs and other therapies has been found in several clinical trials to help control RA. For instance, taking omega-3 supplements may result in RA patients needing less pain medication, although it is unclear if these supplements also lessen morning stiffness, joint discomfort, or edema.
Other Conditions
The effects of omega-3 dietary supplements on the signs and symptoms of cystic fibrosis, pediatric allergies, and attention-deficit/hyperactivity disorder are being researched. To completely comprehend the potential advantages of omega-3s for these and other disorders, additional study is necessary.
Omega-3 Disturbances
Research is being done on how omega-3 dietary supplements affect cystic fibrosis, pediatric allergies, and attention-deficit/hyperactivity disorder symptoms and indications. More research is required to fully understand the potential benefits of omega-3s for these and other illnesses.
Interaction with Drugs
Your prescription drugs may interact with omega-3 dietary supplements. For instance, using large dosages of omega-3s together with warfarin (Coumadin®) or other anticoagulant medications may result in bleeding issues.
Discuss any potential interactions between omega-3 supplements and your prescription drugs with your doctor.
Important Instructions for healthy eating
Individuals should acquire most of their nutrients from food and beverages, according to the federal government’s Dietary Guidelines for Americans. Foods provide nutrients that are good for your health, such as vitamins, minerals, dietary fiber, and others. When it is impossible to achieve nutritional demands for one or more nutrients, fortified foods and dietary supplements might be helpful in some situations (for example, during specific life stages such as pregnancy). See the Dietary Guidelines for Americans and the MyPlate program of the U.S. Department of Agriculture for further details on how to create a healthy eating habit.
Note:
Though healthy nutrition is the key factor in designing a happy life and plays an important role in prevention and cure of many diseases but it can never replace the medications which are being used for proper treatment of any disorder.
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