It contains ALA (Alpha-linolenic acid) that is important for the nerve, eye tissues and growth of membrane, whereas compounds like DHA (Decosahexaenoic Acid) helps regulate blood pressure, hormone levels and control inflammation and neurological activities in the body. Sadly, the human body cannot produce these important fats like EPA, ALA and DHA required for good human health, therefore we can only get these essential fats from our diet. Generally, ALA is found in plant based sources such as Canola, Nuts, Flaxseed and Soybean. EPA and DHA are 2 crucial long chain fats that can be found in seafood, fishes like Tuna, crabs, Salmon and Oysters etc. DHA and EPA can also be synthesized from ALA in body, but the process is very slow.
These fats are not only required by your body but they deliver some great health benefits as well. For people who are vegetarian and don’t like to eat fish or any other kind of sea food, it is recommended that they can consume nuts, leafy vegetables and soybean. Various studies implies that eating oily fish and seafood on a regular basis may help prevent heart disease, improve heart health and reduce the risks of stroke.
Benefits of taking Omega-3 for women
One of the most important benefits of Omega-3 fatty acids is associated with health of heart. Omega-3 helps maintain healthy heart rhythm, regulate pressure, and reduce the fat levels in blood due to which arteries and veins get blocked up. Apart from these multiple health benefits, Omega-3 is beneficial for women due to these reasons:
- 1) Relieves depression – It has been found that people who consume meals with good quantity of Omega-3 have less chances of getting depressed. However, Fish oil supplements’ effects on depression are not sufficiently researched.
- 2) It can help in reducing menstrual pain – there are several women who face abdominal discomfort and menstrual cramps every month, which is triggered by group of lipids known as prostaglandins. There were 2 trials conducted in year 2012 and 2018 which suggests that Omega-3 fatty acids has anti-inflammatory properties and they are highly effective in easing the menstrual pain. Moreover, it also helps in reducing the risks of side effects caused by Ibuprofen because it is not required to be taken for the treatment as it is used as a painkiller.
- 3) It helps curb Rheumatoid arthritis as it contains EPA and DHA, which helps in alleviating Rheumatoid arthritis. This condition occurs when body’s own immune system strike the joints’ linings which results in discomfort and inflammation. Omega-3 fatty acids helps women to protect themselves against certain diseases such as Osteoporosis, menstrual pain, cancer and Rheumatoid arthritis.
Always add Omega-3 to your food
When we talk about the word”omega”, you must get salmon in your mind. Well, it’s not true. You don’t have to consume fish 3 times a day regularly to make for a healthy balanced diet full of Omega-3 fatty acids. Below is the list of food items which provides high vulume of Omega-3:
- Nuts - Soy nuts, Walnuts, Brazil nuts
- Plants source – Flaxseeds, hummus, Algae, collard greens and Algae and flaxseed oil.
- Fish and Sea food – Sardines, Tuna fish, Wild salmon, Scallops
- One more point to note that if you are overweight. You need to be careful about food which is oily and contains lots of nuts as they contain large quantity of calories and may lead to additional weight gain.
- If you feel like it is difficult to get omega-3 from nuts or fish or green leafy vegetables, you can consider consuming dietary supplements that contains Krill oil or fish oil.
- Always make sure that you consult with your doctor before start taking Omega-3 supplements as they can thin your blood high doses can promote the risks of bleeding.
