Omega-3 Foods: Why They Should Be A Part Of Our Menus?

Do you know that only quite a few nutrients have been studied as much as Omega-3 fatty acids? They have incredible health benefits for the brain and body, but they also help fight specific diseases. This is why researchers and doctors continue to stress its importance in our diets.  

What are Omega-3 fatty acids?

Omega-3s are vital nutrients that are part of the structure of every cell wall we have in our body. They are long-chain, polyunsaturated fatty acids which are great energy sources and help keep the blood vessels, heart, lungs, and immune system working efficiently.  

Sources of Omega-3s

1. Fish is the most evident and rich source of Omega-3 fatty acids. Coldwater fish such as salmon, tuna, mackerel, and lake trout contain copious amounts of Omega-3s and including them in one’s diet at least a few times a week can be highly beneficial. For vegetarians and those concerned about mercury poisoning in the oceans, walnuts and flaxseeds are good sources of Omega-3s.  
2. Due to increasing environmental concerns about oceanic pollution, consuming fish with a shorter life span, such as anchovies and mackerel, is recommended as they go through fewer contamination cycles in the sea. Fish oil supplements are a feasible choice for those who have dietary restrictions and are looking for alternate sources of Omega-3s.  

Out of the myriad benefits of Omega-3 fatty acids, Rohit Shelatkar, Fitness & Nutrition Expert, shares the three most significant ones below. 

1. Heart Health: Cardiovascular diseases are synonymous with our modern-day sedentary lifestyles. However, Omega-3s can significantly lower the risk of heart disease because they can help reduce triglycerides and contribute to good HDL cholesterol. It also helps to prevent the collection of plaque that restricts blood flow and hardens the arteries. For example, a sixteen year-long study that the American Heart Association published indicated that women with type 2 Diabetes who consumed fish (a significant source of Omega 3s) five or more times a week had a 64% reduction in coronary heart disease and a 52% reduction in total mortality as compared to women who ate fish less than once a month.  
2. Brain Development During Pregnancy: Omega-3s play a crucial role in the brain development of infants. This is because Docosahexaenoic acid (DHA), a type of Omega-3 fatty acid, helps fortify eyesight and develop a baby’s brain. This is why DHA supplements are essential for pregnant women. And for infants, most DHA-fortified formulas are recommended for better eyesight.  
3. Cognitive Decline: Several studies link consumption of higher levels of Omega-3 to better brain function and slower mental decline. This is because of Omega-3s and their neuroprotective effects. In fact, in a study published in the journal of Nutritional Neuroscience in 2018, researchers found links between consumption of Omega-3s and slower progression of Alzheimer’s in patients who had early onset of symptoms.