There has been so much discussion about fats being bad for the body, but do you know not all fat is bad? Our body can synthesize most of the fatty acids, but there are some fatty acids that our body cannot synthesize. These are called essential fatty acids. Omega 3 & Omega 6 are essential fatty acids that are needed for our body’s proper functioning.
Seeds and vegetable oils are excellent dietary sources of Omega-6; that’s why our diets are rich in Omega-6. But, the average dietary intake of Omega-3 is negligible due to the limited information of marine fish.
Omega-3 and Omega-6 have opposing effects on the body. Diets enriched with Omega-6 fatty acids are associated with inflammation, constriction (narrow) of blood vessels, and platelet aggregation (blood clot formation). In contrast, Omega-3 helps resolve inflammation, improve vascular functions.
Further, Omega-3 fatty acids possess an array of health benefits and play important role in maintaining the health of vital organs like the heart, brain, and eye. Excess Omega 6 is harmful as it is associated with injury and wounds, however, they are essential for boosting immunity.
Omega 3 is available through fatty fish like Rohu, Salmon, Katla, Indian Mackerel, Catfish, Flax Seeds, Soybean, Walnuts, Mustard oil, etc, one must ensure sufficient portions of Omega 3 fats for a healthy body.
Let us Understand the role Omega-3 plays in the human body.
- It helps in keeping Skin and Hair healthy
People often admire the skin and hair quality of some communities in India. It seems that this is greatly attributed to their high consumption of fatty fishes, mustard oil, or nuts like walnuts, etc., which are rich in Omega 3.
- It helps in keeping Cardiac Risk under check
Key risk factors resulting in cardiac incidents like triglyceride levels, blood pressure, blood clots, or plaque in the arterial lining are kept under check by the consumption of Omega 3. This will thus help in keeping the heart healthy in the long run.
- It helps in keeping the Brain Cells healthy
significant component of Omega 3 fats, is an essential component of the human brain. Thus, a sufficient intake of Omega 3 fatty acids helps in keeping many brain-related disorders at bay.
Be it a disease like Alzheimer’s, which is said to be caused by a decline in brain function or psychiatric disorder like Schizophrenia, Bipolar Disorder or frequent mood swings, studies have shown that Omega 3 fatty acids help in preventing a major chunk of these ailments by keeping the brain cells healthy. In fact, Omega 3 can also reduce the symptoms of Depression and Anxiety.
- Helps in maintaining eye health
DHA is an essential component of the retina. Thus, the incorporation of a sufficient amount of Omega 3 will assist in keeping our eyes healthy.
- Helps in preventing Cancer
Some studies and researches have shown that Omega 3 fatty acids can reduce the risk of colon, prostate, or breast cancer to a great extent.
- Helps in reducing Symptoms of Metabolic Syndrome
Metabolic syndrome is a combination of many conditions like Obesity, Insulin Resistance, Hypertension, etc. Omega 3 fatty acid consumption in the right quantities has shown immense benefit in reducing the waistline size and insulin resistance in the body.
Apart from the benefits mentioned above, Omega 3 fats have proven beneficial in autoimmune diseases and in reducing inflammation. Thus, on the whole, the inclusion of sufficient amounts of Omega 3 fatty acid is of utmost importance for the overall health of an individual. However, one should be careful about the amount consumed, as higher consumption might also show adverse effects on the body.