Covering you holistically from head to toe, omega-3 is no less than a wonder in itself. You must be wondering how? From this article, you will get to know about every wonder of omega-3. The miraculous wonders this fatty acid does is commendable. Having brain issues, heart issues, pregnancy-related issues, eye issues, etc., the answer to all of them is omega-3 fatty acid. Moreover, even in child development during pregnancy omega-3 play a crucial role. So, omega-3 is spreading its magic everywhere from women to children and adults.
How and why?
The answer to these 2 questions will be clear till the end of this article. So, give it a read and make yourself aware of omega-3.
What is omega-3 fatty acid?
Omega-3 is a polyunsaturated fatty acid(PUFA) that comes in the essential fatty acid category. The meaning of essential here is that it needs to be intake from outside. As the body cannot produce it on its own. So, it is important to consume omega-3-rich foods.
Omega-3 and omega-6 both come in the category of these PUFAs. Also, both of them are quite important for human well-being. They both complement each other in their functions.
Omega-3 fatty acids are essential fatty acids for inflammation, heart health, and brain health. Especially for women during pregnancy, omega-3s are essential for the fetus’s development.
What are the types of omega-3?
There are many types of omega-3 fatty acids.
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
- ALA (alpha-linoleic acid)
These 3 forms are the most important forms among many. Here, the ALA form is the precursor to the DHA and EPA forms. It means that when consumed, it first gets converted into the DHA and EPA forms. After that, the required nutrition gets into the body. The DHA and EPA forms are marine seafood forms and ALA is a plant form of omega-3. Mainly, ALA is a non-active form and helps in providing energy to the body. Whereas, DHA and EPA are active forms and provide the necessary benefits of omega-3.
Benefits of omega-3 fatty acid:
Omega-3 fatty acids play a crucial role in the human body. They help in some essential functions of the body like brain development, immunity, metabolism, and heart health. Let us have a look one by one on the following:
- Alleviates heart health: Omega-3 fatty acids reduce triglyceride levels in the body, which, in turn, helps in reducing the risk of heart attack. Moreover, significant amounts of omega-3 help in raising the good cholesterol level in the heart. Along with this, it helps in reducing inflammation and the risk of blood clots which are responsible for poor heart health.
- Helps with brain disorders: Omega-3 fatty acids are helpful in conditions like depression, and anxiety. As these 2 are the more common forms of mental issues nowadays, appropriate levels of omega-3s can help with them. The EPA form of omega-3 helps deal with brain issues.
- Helps with body metabolism: Body metabolism consists of different conditions of the body. A good body metabolism means overall good health for the individual. As omega-3 assists with several heart, brain, liver, etc. conditions of the individual, it helps with the overall metabolism of the body. A good metabolism means less prone to diseases, which omega-3 delivers.
- Helps with dry eyes: Adequate levels of omega-3 help with the retina of the eyes. The DHA form of omega-3 helps in healing dry eyes due to its properties. As omega-3 assists in the formation of the retina in the eyes, its well-being is also dependent on the omega-3 levels.
Apart from these benefits, omega-3 helps with immunity, skin issues, ADHD disorders, mental disorders, improved sleep, etc. Also, it may help with menstrual pain, bone, and joint pain, cancer prevention, asthma in children, etc.
So, overall omega-3 is a beneficiary fatty acid that alleviates so many problems.
Omega-3 in pregnancy:
You must be wondering why I didn’t include it in the benefits section of omega-3. A different section is being allotted for it due to the immense importance of omega-3 in pregnancy.
Omega-3 helps in the formation of the central nervous system of the baby, the retina of the eyes, and the heart of the baby. Also, it helps with cognitive development and behavioral patterns in the baby. So, adequate levels of omega-3 in the mother are very important for the children as well as the mother. Because omega-3 helps with premature birth, pre-eclampsia prevention, and mood disorders of the mother. The DHA component of omega-3 is the most beneficial for pregnancy. The babies absorb the DHA from the mother so it is important to have the required levels in the mother.
When we talk about pregnancy, we have to keep in mind the health of the baby. So, it is important to consume the safest food during pregnancy. The omega-3 foods are mainly marine seafood like fish, mackerel, hemp, etc. Now, there is a chance of toxins in the fish. So, the mother must avoid consuming them during pregnancy. The alternatives to this will be discussed later in the article.
Food sources of omega-3:
After discussing so many good things about omega-3, let’s know about the food sources of omega-3.
ALA food sources: This being the plant form of the omega-3, is available in plants and nuts. Some of the food sources are chia seeds, flax seeds, soybeans, spinach, nuts like walnuts, etc. This form is the inactive form and is of the least importance. The body needs to convert this into DHA and EPA forms. However, the conversion rate is quite low.
EPA and DHA food sources: These 2 components are available in the seafood. Fishes like salmon, herring, hemp, anchovies, sardines, oysters, cod liver oil, etc. Fish oil is the best form of omega-3 as it gives the most nutrition. Apart from this, the only vegan source is algal oil. Marine algae provide the omega-3 by the introduction of algae into the food chain.
Omega-3 supplements:
You must be thinking why supplements? If anything is available through food products, then what is the need for supplements then? But, if you have noticed the available sources of omega-3 are mainly seafood. Now, there are plenty of vegan people who want to consume omega-3. For them, omega-3 supplements come into play. Fish oil capsules are the most sought supplements of omega-3. Whereas for vegan people, algal oil-based supplements are a relief.
For algal oil-based supplements, I have one resource to mention. Vitagoli pre and probiotics + algal DHA gummies are the supplements providing the algal DHA in the best form.
Vitagoli pre and probiotics + Algal DHA:
These probiotics gummies contain the algal DHA in the best form. Apart from algal DHA, these gummies contain other beneficiary ingredients as well. So, these omega-3 gummies are a holistic approach to a healthy lifestyle. Include them in the diet and have a healthy lifestyle. These gummies are 100% vegan and lactose-free as well. So these gummies are completely safe to consume during pregnancy. As they are specially designed to cater to the needs of women. Therefore, A gummy a day will keep all the health issues away.
Conclusion:
Here, I have tried covering every aspect of omega-3 in this article. From its definition to its benefits, sources, and supplements, I have covered everything. Now, you will have a better understanding of omega-3 and you can a better decision about whether to consume omega-3 supplements or not. However, the inclusiveness of these omega-3 gummies in the daily diet will surely benefit the individual.
Also, please let me know if have left something to cover. Will try to work on your suggestions.
