Omega-3 - Game-Changer of our Health with Proven Benefits

 

 

 

In our fast-paced world, many micronutrients play essential role in maintenance of our health. In this category of micronutrients, one of them named as Omega 3 cannot be produced by our body, so it needs to be taken along with our daily diet. This micronutrient is most researched and recommended nutrients for optimal health ranging from heart protection to brain development.

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Introduction about Omega-3 (Polyunsaturated fatty acid (PUFA):

Fatty acids are molecules consisting of carbon, oxygen, and hydrogen atoms. Carbon atoms form their linear backbones, with oxygen and hydrogen atoms latching onto the carbon backbone by chemical bonding with carbon atoms. There are two types of fatty acids: 

1. Saturated fats are held as bad or unhealthy fats since they raise the risk of developing diseases like heart disease and stroke.
2. Unsaturated fats are further classified as polyunsaturated and monounsaturated fats, depending on the number of unsaturated double bonds in the carbon backbone. Unsaturated fats (polyunsaturated and monounsaturated) are good or healthy fats. Consumed in appropriate portions, they promote a healthy heart. 

Omega 3s are polyunsaturated fats with more nutritional benefits than saturated fat.

Omega-3 is a micronutrient which falls under polyunsaturated fats. This micronutrient is essential for our health.

There are three primary types of Omega-3s:

🔹 ALA (Alpha-linolenic acid): ALA is a plant source of omega 3 fatty acid. The body can convert a small amount of dietary ALA into EPA and DHA. However, this process yields a minuscule amount of EPA and DHA, insufficient to meet daily needs. Therefore, dietary sources of EPA and DHA, such as fish, are essential. Main source is plant-based foods.
🔹 EPA (Eicosapentaenoic acid): EPA is a marine omega 3 found in fish. EPA fatty acids aid in lowering blood triglyceride levels, preventing clogging of blood vessels and platelet aggregation, which are all risk factors for heart disease and stroke. In addition, it helps relieve osteoarthritis as well as rheumatoid arthritis symptoms.
🔹 DHA (Docosahexaenoic acid): DHA is a marine omega 3 found in fish. DHA fatty acids play a vital role in brain and eye development and help to strengthen and prevent deterioration of the brain, learning, and memory, as well as the visual system working efficiently. It is essential for the cardiovascular system as well.

 

Plant based source ALA can be converted into EPA and DHA in the body, but the conversion rate is very low (~5–10%). Hence the consumption of EPA and DHA directly from marine sources is recommended.

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🌱 Major Sources of Omega-3

1️⃣ Marine Sources (Rich in EPA & DHA)

• Fatty fish (salmon, mackerel, sardines, tuna, anchovies)
• Fish oils (cod liver oil, krill oil)
• Shellfish (oysters, mussels)
• Algae oil (plant-based source of DHA for vegans)

2️⃣ Plant Sources (Rich in ALA)

• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts
• Hemp seeds
• Canola oil
• Soybeans and soybean oil

3️⃣ Fortified Foods

Some foods are fortified with Omega-3s, including:

• Eggs (from hens fed Omega-3 rich feed)
• Milk and yogurt
• Bread and other baked goods

4️⃣ Supplements

• Fish oil capsules
• Algae-based Omega-3 supplements (for vegetarians/vegans)

 

ALA, EPA, and DHA Content of Selected Foods
Food	Grams per serving
	ALA	DHA	EPA
Flaxseed oil, 1 tbsp	7.26
Chia seeds, 1 ounce	5.06
English walnuts, 1 ounce	2.57
Flaxseed, whole, 1 tbsp	2.35
Salmon, Atlantic, farmed, cooked, 3 ounces		1.24	0.59
Salmon, Atlantic, wild, cooked, 3 ounces		1.22	0.35
Herring, Atlantic, cooked, 3 ounces*		0.94	0.77
Canola oil, 1 tbsp	1.28
Sardines, canned in tomato sauce, drained, 3 ounces*		0.74	0.45
Mackerel, Atlantic, cooked, 3 ounces*		0.59	0.43
Salmon, pink, canned, drained, 3 ounces*	0.04	0.63	0.28
Soybean oil, 1 tbsp	0.92
Trout, rainbow, wild, cooked, 3 ounces		0.44	0.40
Black walnuts, 1 ounce	0.76
Mayonnaise, 1 tbsp	0.74
Oysters, eastern, wild, cooked, 3 ounces	0.14	0.23	0.30
Sea bass, cooked, 3 ounces*		0.47	0.18
Edamame, frozen, prepared, ½ cup	0.28
Shrimp, cooked, 3 ounces*		0.12	0.12
Refried beans, canned, vegetarian, ½ cup	0.21
Lobster, cooked, 3 ounces*	0.04	0.07	0.10
Tuna, light, canned in water, drained, 3 ounces*		0.17	0.02
Tilapia, cooked, 3 ounces*	0.04	0.11
Scallops, cooked, 3 ounces*		0.09	0.06
Cod, Pacific, cooked, 3 ounces*		0.10	0.04
Tuna, yellowfin, cooked 3 ounces*		0.09	0.01
Kidney beans, canned, ½ cup	0.10
Baked beans, canned, vegetarian, ½ cup	0.07
Ground beef, 85% lean, cooked, 3 ounces**	0.04
Bread, whole wheat, 1 slice	0.04
Egg, cooked, 1		0.03
Chicken, breast, roasted, 3 ounces		0.02	0.01
Milk, low-fat (1%), 1 cup	0.01

 

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💪 Benefits of Omega-3:

There are many benefits of Omega-3 for smooth functioning of our body. Omega-3 provides calories for smooth functioning. These benefits can be summarized as:

✅ Heart Health: Reduce triglycerides, lower blood pressure, decrease arrhythmia risk, and prevent plaque buildup in arteries. Several studies have found the health benefits of omega 3 fatty acids concerning cardiovascular disease and inhibition of platelet aggregation. Consuming omega 3 fatty acids (EPA+DHA) at 850 mg/day in combination with natural vitamin E at 300 mg/day or fish and seafood containing omega 3 has been shown to reduce the risk of strokes and heart failure, reducing irregular heartbeats, including preventing heart disease, reduce triglyceride levels, lowering blood pressure, lowering blood clotting, reducing myocardial ischemia mortality and sudden cardiac arrest. Recent research showed that people who ate fish twice a week (240 grams) had a lower risk of heart disease than those who rarely ate fish.

✅ Brain Function: DHA is a key structural component of the brain and retina. Omega-3s support memory, mood, and may reduce the risk of Alzheimer’s disease. Omega 3 fatty acids in fish oil nourish the brain, improve memory, and prevent dementia or Alzheimer's disease. DHA fatty acids in fish oil are essential for the brain to help reduce the formation of plaques (fibers or fibrils) in the brain, which are responsible for memory loss. 

✅ Anti-inflammatory Properties: Help combat chronic inflammation linked to diseases like arthritis, diabetes, and certain cancers.

✅ Mental Health: Linked to reduced symptoms of depression, anxiety, and ADHD.

✅ Eye Health: DHA is crucial for visual development and may reduce macular degeneration risk.

✅ Pregnancy & Infant Development: Essential for fetal brain and eye development.

✅ Skin Health: Improves hydration, reduces acne, and protects against sun damage.

✅ Lower blood pressure: Omega 3 fatty acids aid in blood vessel dilation and improve blood flow by preventing blood vessel clogging, lowering blood pressure. In people without hypertension, fish oil does not further lower blood pressure.

✅ Lower diabetes risk: The most common type of diabetes is type 2 diabetes, often in obese adults. EPA fatty acids in fish oil can improve blood sugar control

 

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🔬 Process of Omega-3 Absorption in the Human Body

1. Ingestion: Omega-3s from food or supplements are consumed as triglycerides, phospholipids, or ethyl esters.
2. Emulsification: Bile salts in the small intestine break down dietary fats into micelles for easier absorption.
3. Absorption: Micelles deliver Omega-3s to intestinal cells (enterocytes), where they are repackaged into chylomicrons.
4. Transport: Chylomicrons transport Omega-3s through the lymphatic system into the bloodstream, delivering them to tissues like the brain, heart, and eyes.

 

 

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🌟 Absorption of Omega-3

Consumption of Omega-3 rich foods is essential but absorption is very important to maintain health:

✅ Taking with Fatty Meals: Omega-3 absorption is higher when consumed with dietary fat.
✅ Form of Omega-3: Triglyceride form (found in natural fish oil) has higher bioavailability compared to ethyl ester form.
✅ Bile Salt Production: Healthy liver and gallbladder function are essential for emulsification and absorption.

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🚫 Factors Preventing Omega-3 Absorption

⚠️ Low-Fat Diets: Since Omega-3s are fat-soluble, very low-fat meals can hinder absorption.
⚠️ Digestive Issues: Conditions like Crohn’s disease, celiac disease, or pancreatic insufficiency reduce fat absorption.
⚠️ Poor Bile Production: Liver or gallbladder disease can impair fat emulsification.
⚠️ Certain Medications: Orlistat and other fat-blocking drugs reduce Omega-3 absorption.

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🩺 Effects of Omega-3 Deficiency

Deficiency of  Omega-3 fatty acids can lead to:

🔹 Dry, scaly skin and brittle hair
🔹 Poor concentration and memory problems
🔹 Mood disorders (depression, anxiety)
🔹 Eye problems (dry eyes, poor vision)
🔹 Increased inflammation and joint pain
🔹 Higher cardiovascular risk
🔹 Developmental delays in infants (if deficiency occurs during pregnancy)

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📊 Recommended daily Omega-3 requirements:

Age Group	EPA + DHA (mg/day)	ALA (g/day)
Infants (0–12 months)	500 mg*	0.5 g
Children (1–3 years)	700 mg*	0.7 g
Children (4–8 years)	900 mg*	0.9 g
Males (9–13 years)	1,200 mg*	1.2 g
Females (9–13 years)	1,000 mg*	1.0 g
Males (14+ years)	1,600 mg*	1.6 g
Females (14+ years)	1,100 mg*	1.1 g
Pregnant Women	1,400 mg*	1.4 g
Lactating Women	1,300 mg*	1.3 g

(*Includes EPA + DHA; most guidelines recommend at least 250–500 mg of combined EPA and DHA daily for adults.)

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📖 Scientific Background: Why Omega-3s Matter

Omega-3s are integral to cell membrane structure, affecting fluidity, signaling, and gene expression. Studies have shown:

• Lower cardiovascular mortality with higher Omega-3 intake (GISSI-Prevenzione trial)
• Reduced cognitive decline in older adults with high DHA consumption
• Anti-inflammatory effects beneficial for autoimmune diseases like rheumatoid arthritis and lupus

Emerging research also links Omega-3s to improved gut health, cancer prevention, and longevity.

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❓ Frequently Asked Questions (FAQs) about Omega-3

Q1. What’s the best time to take Omega-3 supplements?

Omega -3 should be taken with meals having fats which enhance the absorption.

Q2. Can vegetarians get enough Omega-3?

Vegetarians have plant based options along with Algae oil supplements.

Q3. Are Omega-3 supplements safe?

Omega-3 supplements are safe but as per doctors prescription about the daily consumption dosage.

Q4. How do I know if I’m Omega-3 deficient?

Symptoms include dry skin, poor concentration, and frequent infections. Omega-3 deficiency can be confirmed by blood test.

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✅ Conclusion

Omega-3 fatty acids are truly essential nutrients with far-reaching benefits for heart, brain, eyes, and overall wellness. Despite their importance, modern diets often lack sufficient Omega-3s, making it crucial to prioritize fatty fish, plant sources, or supplements.