Q & A ~Omega-3🐠

 

What are Omega-3s ?

Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in maintaining overall health 💪🏻. They are not synthesised in our body. Omega-3s are primarily found in certain types of fish 🐠 , such as salmon, mackerel 🐟, and sardines, as well as in plant-based sources like flaxseeds, chia seeds, walnuts , and hemp seeds.

Question: What are the Benefits of Omega-3 fatty acids ?

Answer: Their benefits are numerous

1. They have been extensively studied and shown to support heart health by reducing inflammation.
2. Improve blood lipid profile and lower the risk of cardiovascular 🫀 disease.
3. Omega-3s also play a vital role in brain 🧠 health and development, with evidence suggesting they help improve cognitive function and reduce the risk of age-related cognitive decline.
4. Omega-3s have been linked to reducing symptoms of depression.
5. Promote healthy vision 👁️👁️.
6. Support joint 🦴 health.

Recommend Doses ~

For adults it's suggested consuming at least 250-500 milligrams of combined EPA (eicosapentaenoic acid) and

DHA (docosahexaenoic acid) per day for general health benefits.

For individuals with certain health conditions, such as high triglyceride levels or cardiovascular 🫀 disease, 1000mg/day is recommended.

For pregnant and lactating women, optimal intake of 700 mg/day EPA+DHA is recommended.

Question: Why are we talking about Omega -3?

Answer: Because it's not ❌ synthesised in our body .

Question: What are the sources then?

Answer: Animal based sources are better as they contain both DHA & EPA as compared to plant based sources which contain ALA then converted to DHA & EPA.

Animal based - Fish 🐠 and other seafood 🍥(especially cold-water fatty fish, such as salmon, mackerel, tuna 🍣 , herring, and sardines) .

Another is Ghee - It contains high amounts of monounsaturated Omega-3.

Plant Based-Nuts 🌰and seeds like flaxseed, chia seeds, and walnuts.Green leafy vegetables & fruits like avocado 🥑 , papaya and berries 🫐 .

Plant oils (such as flaxseed oil, soybean oil, and canola oil)

Question: Why are fish 🎣 oils preferred as a source of Omega -3 ?

Answer: Because fish oil provides two types of omega-3s called EPA and DHA

Question: What should I look for in a fish oil supplement 💊?

Answer: 3 most important things to look for when choosing any fish oil supplement:

1. Triglyceride form should be preferred more than ethyl ester form
2. Low oxidation status ( oxidation information can be either provided by the brand itself or one can check on some third party websites which do testings on supplements)
3. A high concentration of EPA & DHA