Omega-3s are a type of polyunsaturated fatty acid (PUFA) that includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as well as the essential precursor of alpha-linolenic acid (ALA). Having a deficiency of omega-3 results in a risk of adverse health effects.
Foods rich in Omega 3
- Oil seeds or their germ: chia, kiwi, perilla, flax, cranberry, camellia, sea buckthorn, hemp, walnut, canola and soy seeds.
- Nuts: almonds, pine nuts, pistachios, pecans, Brazil nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
- Small concentrations of ALA are also present in vegetables and fruit in general.
- Germ of cereals, such as wheat germ, or extraction oils: chia oil, kiwi oil, perilla oil, etc.
- Fish: mackerel, tuna, bonito, garfish, lanzardo, horse mackerel, sardinella, herring, cod, salmon, anchovy, sea lettuce
- Seaweed: wakame, nori and kombu.
- Foods extracted from fish: cod liver, salmon roe, mullet, flying fish, sturgeon, bottarga, cod liver oil, salmon oil etc.
and dryness or even an unusual increase in acne may be a symptom. Omega-3 fats improve the integrity of skin barriers, preventing moisture loss and protecting it from irritants that can lead to dryness and irritation.
Taking a daily dose of 1/2 teaspoon (2.5 ml) of flaxseed oil rich in ALA for 3 months has been shown to effectively soften skin roughness and increase skin hydration by almost. 40%. The same is done by taking hemp seed oil rich in omega-3s daily for atopic dermatitis, also known as eczema, a condition that causes dry and irritated skin. Dryness and itching are significantly reduced by decreasing the use of topical medications.
Taking omega-3 supplements can help reduce acne breakouts and skin inflammation. EPA and DHA supplements can reduce skin sensitivity to ultraviolet light.
Depression
Omega-3 fats are an essential component of the brain and known to have neuroprotective and anti-inflammatory effects. They can also help treat neurodegenerative diseases and brain disorders, such as Alzheimer's disease, dementia, and bipolar disorder. Many scientific studies have shown a correlation between a low omega-3 status and a higher incidence of depression.
While many factors contribute to the development of mental health disorders, a diet rich in omega-3s can help reduce the risk of some mental health conditions. It is recommended that you consult with your doctor to be screened for depression and determine appropriate treatment strategies.
Dry eye
Omega-3 fats play a vital role in eye health, including maintaining eye moisture and tearing. Omega-3 supplements are a valuable aid in relieving dry eye syndrome. Symptoms of this often include eye discomfort and even vision disturbances.
That said, many health conditions can contribute to dry eye symptoms. Therefore, it is important to speak to your doctor if you are experiencing dry eyes or other eye-related symptoms.
Joint pain and stiffness
Joint pain and stiffness can result from osteoarthritis, in which the cartilage that covers the bones breaks down. Alternatively, it can be related to an inflammatory autoimmune condition called rheumatoid arthritis (RA). Taking omega-3 supplements helps reduce joint pain and increase grip strength. An increase in joint pain or related arthritic symptoms can be a symptom of omega-3 fat deficiency.
Brittle and dry hair
Just as omega-3 fats help retain moisture in the skin, they also help keep hair healthy. Changes in hair texture, integrity and density can indicate low omega-3 status. Taking omega-3 supplements daily. , together with omega-6 fats and antioxidants, there is a reduction in hair loss and a greater body of the hair shaft. If the hair is thinning or becoming dry and brittle, taking omega-3 supplements can help.
, which have beneficial health effects, such as:- They are constituents of cell membranes
- They structure the nervous and eye tissue
- They are precursors of anti-inflammatory eicosanoids
- They counteract hypertension and hypertriglyceridemia (with beneficial effects on vascular health)
- They participate in maintaining brain function even in old age
- They protect against certain degenerative eye diseases
- They should reduce the symptoms of rheumatoid arthritis
- They improve mood by hindering certain forms of depression.
