Foods High in Omega 3

What are Omega 3 Fatty Acids?

Omega 3 fatty acids are ‘healthy fats’ which our body requires to perform essential and vital functions. Now, since our bodies, on their own, cannot produce the entire quantity of Omega 3 fatty acids required for survival, it is essential that we source these fatty acids from foods rich in Omega 3.

Fatty acids can be categorized as Saturated and Unsaturated fats, where saturated fats are considered ‘unhealthy’ fats that tend to increase the risk of heart strokes while unsaturated fats are considered as ‘good’ or ‘healthy’ fats that support the heart health. Omega 3 fatty acids are a form of unsaturated fats that help proper functioning of essential cells in our bodies.

Omega 3 fatty acids play a vital role in the proper functioning of our bodies and form an integral part of our cell membranes, supporting interactions between cells. Although Omega 3 fatty acids are present in all cells in the body, they are largely concentrated in cells in our eyes and the brain.

What are the different types of Omega-3s?

There are mainly three types Omega-3s:

1. EPA (eicosapentaenoic acid): EPA, found in marine sources such as fatty fish, is essential for improving heart health, mental well-being and inflammation in our bodies.
2. Docosahexaenoic Acid (DHA): DHA, also found in marine sources such as fatty fish, fish oil, etc., is vital for brain health, eyes and the nervous system.
3. Alpha-Linolenic Acid (ALA): ALA is a plant based fatty acid, found in flaxseeds, chia seeds, etc., that acts as an energy source for the body and is essential for heart health.

Which are some foods high in Omega 3?

Since our bodies cannot itself generate Omega 3 fatty acids essential for survival, it is important that we fulfil our Omega 3 requirements by way of consuming foods rich in Omega 3. Some top Omega 3 foods include:

Foods rich in Omega 3 (EPA & DHA – marine source based)

1. Fatty Fish  
   1. Salmon
   2. Sardines
   3. Trout
   4. Tuna
   5. Anchovies
   6. Herring
   7. Mackerel
2. Fish Oil 
   1. Cod liver Oil
   2. Algal Oil
   3. Krill Oil

Foods rich in Omega 3 (ALA – plant based)

1. Seeds & Nuts 
   1. Flax seeds
   2. Chia seeds
   3. Walnuts
   4. Hemp seeds
2. Vegetable Oils  
   1. Canola Oil
   2. Soyabean Oil

Further, some foods are also fortified with Omega-3s, such as Eggs, Juices and breads, milk and yogurt, etc.

What are the benefits of Omega-3s?

Foods high in Omega 3 offer a number of benefits, including:

• Improving heart health – Foods rich in Omega 3s help in improving heart health by way of:
  • Reducing triglyceride levels in the body (triglyceride is a type of fat in the blood, excess of which is detrimental to heart health)
  • Lowering blood pressure & irregular heartbeats
  • Lowering plaque levels in arteries, hence reducing the risk of heart disease
• Improving cognitive functions – Omega 3 foods help:
  • Support improving memory and cognitive functions.
  • Lowering risk of dementia or Alzheimer’s disease.
  • Support development of brain and mental health.
• Lowers inflammation – Foods rich in Omega 3 have anti-inflammatory properties that help:
  • Reduce inflammation linked to heart disease, cancers, bowel disease, etc.
  • Improve the body’s immune functions, especially against infections.
• Improving Eye health – Studies show that Docosahexaenoic Acid (DHA), a key component of the retina, supports:
  • Development of vision in children
  • Lowering risk of age-related eye vision problems.
  • Reducing dry eyes symptoms
• Improves and nourishes the skin – Foods high in Omega 3 improves skin health by way of:
  • Reducing oil production in the skin and thereby helping improve skin hydration and reducing the potential risk of acne.
  • Reducing skin inflammation and irritation, as well as protecting the skin from ultra violet rays of the sun.
• Enhances sleep – Foods rich in Omega 3 help control the production of melatonin in the body, thereby reducing sleep disorders
• Improving bone health – Omega 3 foods help:
  • Increase calcium levels in the body, thereby improving bone density levels and reducing joint pains.
• Lowering cancer risks – Studies show that foods rich in Omega 3 help reduce the risks of some types of cancers such as prostate cancer, breast cancer, etc.

Where to buy Omega 3 supplements from?

Omega 3 supplements can be bought from a variety of online sources as well as from physical stores. Some common places to purchase Omega 3 supplements include online retailers (such as Amazon, Flipkart, BigBasket, etc.), Pharmacies, Supermarkets, health stores as well buying directly from supplement brands.

It is however important to ensure that you purchase good quality Omega 3 supplements only from well-known and reputable brands. For example, MuscleTech, a global leader in sports nutrition, fitness and health supplements and offers a number of high quality Omega 3 supplements, which can be bought from retail stores or online from the company website or via. e-commerce channels.

FAQs

Should I take Omega 3 Supplements daily?

Taking Omega 3 supplements daily depends on a number of factors, including your dietary habits and preferences, fitness goals as well as underlying medical conditions, if any. If your diet lacks Omega 3 fatty acids and have heart conditions, then Omega 3 supplements are a good choice. However, it is advisable to consult a health physician before consuming any supplement incase you have an underlying medical condition.

What should be the ideal dosage of Omega 3 Supplements?

The ideal or recommended dosage of Omega 3 supplements is 200-500 mg per day for general health requirements. However, the dosage may differ depending on your health and fitness goals. It is always recommended to consult a health physician before starting a supplement regime.

Are there any precautions I should take while consuming Omega 3 supplements?

While Omega 3 supplements are generally safe, it is important to ensure that you purchase good quality Omega 3 supplements from reputed brands and read the label for expiry dates. It is also important to be aware of any health conditions or dietary restrictions that you may have and, in such cases, it is recommended to consult a health professional before starting any new protein supplement.

Which are the best Omega 3 foods?

Some top Omega 3 foods that you can incorporate in your diets include:

• Fatty Fish (Salmon, Mackerel, Sardines, etc.)
• Cod liver Oil
• Krill Oil
• Shellfish (Oysters, Mussels)
• Eggs
• Chia seeds, Flaxseeds, Hemp seeds
• Walnuts
• Algal Oil
• Fortified milk and juices