Omega-3; Good Fat for a Reason
Omega-3s are essential fats. The body can’t make these fats from scratch, but one must derive this fat from the food. Foods rich in Omega-3 fatty acid include vegetable oils, nuts, flax seeds, flaxseed oil, leafy vegetables, and cold-pressed oils.
An inherent part of the cell membranes, omega-3 fats affect the functioning of the cell receptors present in these membranes. They also make hormones that regulate contraction, blood clotting, inflammation, etc. This fatty acid proved to be successful in preventing heart disease and stroke, help control lupus, eczema, and rheumatoid arthritis.
They’re available in more that one form. DHA and EPA are primarily found in fish and have varying health benefits. ALA is present in vegetable oils, flaxseed, walnuts, and dark leafy vegetables like spinach. The body can transform a small amount of ALA into EPA and DHA.
How it Keep Diseases at Bay
Omega-3 fatty acids prevent inflammation in the blood vessels. When consumed in high dose it helps the abnormal heart beat less likely, lower triglycerides and blood pressure. Researchers reveal that men’s diet high in DHA and EPA have minimal chance of developing advanced prostate cancer. It’s equally important for expecting women or hoping to turn pregnant. Why? From the third trimester, the developing baby requires a stable supply of DHA to develop the brain and other parts of the nervous system.
Heart’s Rhythm: Omega-3 is capable of stabilizing effect on the heart. They help in lowering heart rate and prevent arrhythmias. A few sources are broccoli and edamame (green soybeans).
Prevents Triglycerides: These good fats can cut down triglycerides. It’s wise to consult your physician before including omega-3 supplements to your diet. At times, they can make your “bad” cholesterol even worse. You can lower down triglyceride levels through daily physical activities, less alcohol consumption, limiting sweet consumption, and processed carbs such as white rice or white bread.
Lowers High Blood Pressure: If you’re suffering from high blood pressure you can probably limit the salt intake. Avoid salty fish if possible and replace red meat with fish in your meals.
Prevent Strokes: Foods rich in omega-3 prevent plaque buildup in blood cells thereby help in preventing stroke caused from clots or a blocked artery. However, if consumed in high doses, omega-3 supplements might lead to blood-related stroke.
Helpful Against Rheumatoid Arthritis: This fatty acid can help curb joint pains and stiffness in people suffering from rheumatoid arthritis. A diet rich in omega-3s is anti-inflammatory.
Brain Health and Depression: Omega-3 foods keep depression at a bay and help maintain brain health. But, it cannot be considered as a treatment to fight depression.
Prevents ADHD: Supplements packed with omega-3 can ease ADHD symptoms. They can help with brain development and functioning.
On a wider note- If possible, derive omega-3 fatty acids from foods and not from any other supplements that boast about being rich in omega-3. Realizing a particular impact of fatty acids have on the cardiovascular system, and understanding which oils contain a maximum percentage of each can help you make a heart-healthy choice. You can add cold-pressed oils or high protein tofu- a rich source of omega-3 fatty acids to your wishlist from Healthy roots- your one-stop-top destination for a healthy diet.