Know The Numerous Health Benefits Of Omega 3 Fatty Acids!

The world is slowly but surely shifting to holistic nutrition- one that includes eating a well-balanced diet and supplementing whatever it lacks with the help of nutraceuticals.

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Have you heard about omega-3 fatty acids?

Omega-3 fatty acids are probably one of the most well-researched nutritional supplements currently available on the market. These are essential polyunsaturated fatty acids that contain more than one double bond in their carbon backbone and are responsible for a wide plethora of cellular functions, including intercellular signalling, structural maintenance, and anti-inflammatory action`. Additionally, omega-3 fatty acids can influence muscular metabolism, and also have a potent antioxidant activity, particularly in those who perform regular physical exercise. 

Why do we need omega-3 fatty acid supplements?

As omega-3 fatty acids are “essential” nutrients, these, unfortunately, cannot be produced by the human body. However, a balanced diet consisting of walnuts, fish, sea foods like algae, and seed oils (particularly flax seed and soya bean seeds) are good sources to supplement them. 

What are the various forms of omega-3 fatty acids?

Omega 3 fatty acids, also known as vitamin F, exist in three forms- alpha-linolenic acid (ALA),  eicosapentaenoic acid (EPA), and docosahexaenoic acid (DPA). APA has to be converted into ELA and DPA, which have the main health benefits. These forms (EPA and DHA) work to reduce inflammation and reduce the risk of heart diseases, cancer, and oxidation. 

What are the health benefits of omega-3 supplements 

  1. Protects the skin and the body against sun damage- DHA and EPA (long-chain omega 3 fatty acids) when consumed for a period of 3 months increase the resistance to sunburns by almost 136% and reduce redness by almost 25%. 

  2. Reduces the appearance of acne and other skin irregularities- as omega 3 fatty acids are highly potent anti-inflammatory agents, these reduce the appearance of redness. Additionally, omega-3 fatty acids also reduce the side effects of isotretinoin (a retinoid used to treat severe stubborn acne) when used for a period of 10 weeks.

  3. Combats dry, itchy skin- omega 3 fatty acids are also potent emollients, which means that they have the ability to lock in moisture and hydration when applied along with the hydrating ingredients like hyaluronic acid or consumed orally. A standardized study showed that daily consumption of Omega 3 fatty acids capsules once a day for 12 weeks increased the hydration content of the skin by almost 40%. Consumption of omega-3 fatty acids also greatly reduces the severity of skin conditions like psoriasis and atopic dermatitis. 

  4. Speeds up wound healing, decreases the development of cancer by promoting tumour suppressor genes and boosts hair growth.

  5. Improves muscle recovery after exercise 

How should you consume omega-3 fatty acids?

Nutritional supplements of omega-3 fatty acids are best consumed in the dosage of 1 gram if you are consuming a combination of ALA, EPA, and DHA. However, if you are consuming EPA and DHA, you should consume 500mg capsules daily.

What are the sources of Omega 3 fatty acids? 

The main source of Omega 3 fatty acids is fish oil & hence vegetarians are deprived of it. Vegetarian sources of Omega 3 fatty acids include vegetable oils & seeds. Unfortunately, the conversion rate in the body to the metabolically active forms of EPA & DHA is just 0-9%. With the population turning Vegan there is a need for Vegan Omega 3 capsules. The 100% Vegan omega 3 source includes algal oil which is rich in DHA.

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