Here’s Why You Should Include Omega-3 Fatty Acids in Your Daily Routine

Omega 3 fatty acids are a family of polyunsaturated fats linked with health benefits like reducing inflammation, & improving heart & cognitive functions, among other things.

We are often under the impression that fat consumption is harmful to the body and can lead to weight gain, which is the root cause of a lot of health problems, but that’s not true. Not all fats are wrong; some are good for the body and are known as essential fats. For the uninitiated, essential fatty acids (EFA) are polyunsaturated fatty acids (PUFA), which cannot be synthesized in the body and are therefore provided by the food you consume. They are essential for the body to function and survive. There are two families of EFA: omega-3 fatty acids (ω-3) and omega-6 fatty acids (ω-6). 

Your diet must comprise a healthy mix of omega-3 and omega-6 fatty acids. However, omega-3 is considered to be the healthier one, especially for the heart. Omega-6 is pro-inflammatory, while omega-3 is neutral. A diet with excess omega-6 and less amount of omega-3 will aggravate inflammation. Omega-3 fatty acids are known for their anti-inflammatory properties. They are found in common food sources such as vegetable oils, nuts, flax seeds, niger seeds, green leafy vegetables, fish, and the like. But what are the main types of omega-3 fatty acids? Which one is better, namely, virgin omega or fish omega? How does omega 3 benefit the body? And what type of omega-3 supplement should you look out for while selecting one for yourself and your loved ones? Well, to know all that and more, read along. 

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a family of polyunsaturated fats associated with myriad health benefits, including reducing inflammation in the body, producing hormones that regulate blood clotting, improving heart health, and helping control auto-immune diseases like eczema, lupus, and rheumatoid arthritis. 

There are three types of omega-3 fatty acids, namely alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA), which are vital for the body.

• DHA and EPA are obtained mainly from fish, which is why they are often referred to as marine omega-3 fatty acids. In short, they are easily obtained from fish. 
• On the other hand, ALA is the most common form of omega-3 fatty acid that’s prevalent in most Western diets. It’s most commonly found in nuts (particularly walnuts), vegetable oils, flaxseeds, green leafy vegetables, flaxseed oil, and some fat from grass-fed animals. In short, this can be easily obtained from vegan omega.

Fish Omega Vs Vegan Omega: Which One Is Better?

While the definition of both of them has been explained above, the two are essentially different from one another for more than one. As the name suggests, fish omega is omega-3 fatty acids from fish like salmon, cod, herring, mackerel, etc. In contrast, vegan omega contains omega-three fatty acids extracted from plant sources such as seaweed, chia seeds, algae, Brussels sprouts, hemp seeds, flaxseeds, walnuts, etc. 

Secondly, vegan or plant-based omega primarily provides ALA and is not aplenty in EPA and DHA except in Algae and Seaweed. When one consumes vegan omega, the body organically transforms ALA into longer-chain omega-3 fatty acids, which are EPA and DHA, which is vital for cognitive function. On the other hand, fish omega provides EPA and DHA. In short vegan omega contains only ALA, which works in reducing or preventing the risk of cardiovascular diseases. Still, fish omega includes both EPA and DHA, which offer many more benefits like providing enhanced recovery, vision support, reduced inflammation, anticoagulation, improved heart health, growth, and development of the foetus as well as kids when they consume it daily. 

Needless to say, opting for fish omega-3 is ideally the best option as it provides 2 out of 3 omega-3 fatty acids, unlike vegan omega-3, which provides only 1, and the body’s poor ability to convert it into DHA and EPA.

What Are The Benefits of Omega 3-Fatty Acids?

Omega-3 fatty acids are an essential nutrient that everyone across all age groups must consume. Some of the omega-3 benefits include: 

Improving heart health

As per a report published by the American Heart Association (AHA), foods and supplements containing omega-3s effectively reduce the incidence of cardiovascular diseases (CVD). Fish oil is an excellent source of omega-3, and clinical trials have shown its efficacy in helping individuals lessen the risk of heart diseases and other cardiovascular abnormalities. It also aids in bringing down raised levels of LDL cholesterol (bad) while increasing the levels of HDL (good cholesterol). Fish omega, primarily, helps prevent the accumulation of triglycerides in the arteries, thereby preventing incidents of atherosclerosis. 

Reducing Inflammation and Bolstering Immunity

Omega-3 fatty acids are anti-inflammatory. They reduce pro-inflammatory cytokine overproduction in the body and are known to strengthen the immune system primarily because of their anti-inflammatory potential. EPA prevents inflammation from getting out of hand quickly, while DHA aids the body in healing from the after-effects of inflammation. Both EPA and DHA work symbiotically in antibody production, which helps to improve the body’s immune response and is linked with pathogen clearance. 

Improving cognitive function

Sufficient consumption of foods rich in omega-3 fatty acids or supplements helps support proper blood flow in the brain. Several brain imaging studies showcase how higher blood flow in specific brain parts is linked with enhanced cognition performance, bolstering memory, retention powers, concentration, productivity, and mood. Consuming omega-3 fatty acids regularly may also have the potential to reduce the risk of neurodegenerative diseases like Alzheimer’s and dementia. It also helps in kids’ brain development, so children are advised to take these fats regularly in foods or supplements.

Aids in Vision Development

Omega-3 fatty acids also help ward off different kinds of eye diseases, including the most common—dry eye syndrome—that most people experience due to prolonged exposure to screens. Studies show that consuming omega-3 fatty acids has the potential to reduce the risk of developing macular degeneration and glaucoma in the long run.

Omega 3 uses also include managing Attention Deficit Hyperactive Disorder (ADHD) symptoms among kids, improving skin and hair health, promoting the development of the foetus, improving metabolism, and therefore promoting weight loss, regulating the hormones in the body, and the like. 

What Should One Look For While Selecting The Right Omega-3 Supplement?

Omega-3 tablets or supplements are vital for people across all age groups—from kids to older adults. That is why you should go for foods that are rich in this vital nutrient or opt for supplements if your regular diet fails to meet your daily recommended requirement. While selecting the right omega-3 supplement, look out for the following features. 

• Opt for Virgin Omega 3 capsules providing 3x more Omega 3, sourced from pristine deep-sea salmon, molecularly distilled for ultra-purity, preserving its optimal whole 3:2 ratio of EPA: DHA. Ensure that the capsules you choose combine the most potent neuroscience with fast-absorbing fish oil & slow-release plant-based curcumin beadlets, known for their anti-inflammatory properties that will help curb inflammation and enhance muscle recovery post-workout & reduce muscle soreness. Opt for capsules that are enteric-coated and enhanced with mint, thus eliminating the fishy aftertaste and burps.
• For kids, go for easy-to-dissolve vegan omega oral thin strips that will easily melt in your mouth when placed on the tip of your tongue. These strips embody the sublingual delivery mechanism that takes the nutrients directly to the bloodstream, making them 95% more effective in absorption and bioavailability. 
• Given that these thin oral strips you opt for are vegan, ensure the strips contain natural EPA and natural DHA derived from sustainably grown microalgae. These supplements must contain the combined goodness of EPA and DHA, as they are crucial for neural and visual development, brain development, and enhanced cognitive performance. Ensure that these supplements also contain ingredients like Vitamin E, natural Alpha GPC, and Lutein, which will be crucial in improving children’s brain development, strengthening their vision, and boosting their immunity.
• Lastly, ensure that your supplements do not contain sugar or other allergens like gluten, soy, etc. Go for one with all-natural ingredients to ensure your safety and health.

This article was published on Wellbeing Nutrition’s website in 2022.