Omega-3 fatty acids, sometimes referred to as "brain food," have advantages beyond heart health; they stimulate pregnancy, brain function, and general good health. Do you often feel anxious or depressed? Omega-3s have much in store regarding mental health-low levels have been associated with a variety of mood disorders.

Furthermore, compared to non-users, current fish oil supplement users have a 32% decreased incidence of breast cancer after an average of six years. Therefore, through the guideline steps provided here, you will confidently decide which supplement is a must to take.

What are omega fatty acids?

Omega fatty acids are another type of polyunsaturated fats that you have to obtain either from your diet or supplements as the body does not produce any itself. Flaxseeds and fatty fish are the primary sources of omega-3 fatty acids, which are associated with reduced chances of breast cancer and protection against endometrial cancer, especially in women of normal body weight. 

Common foodstuffs in India containing the omega-3 are fatty fish, fish oils, flaxseeds, chia seeds, flaxseed oil, and walnuts. There are three types of omega-3 fatty acids that have the carbons from methyl which will be present in the certain foods. According to research, deficiency of omega fatty acids leads to a long list of health disorders; mental depression, minimal IQ, long diseases such as cancer, heart, arthritis, among many grave diseases. 

Types of omega-3s: 

omega -3 fatty acids are a group of three important types of fat: ALA, DHA, and EPA. Getting enough of each type may help keep your retinas, brain, and other parts of your body in healthy function.

1. Alpha-Linolenic Acid (ALA): Direct sources include rapeseed and soybean and flaxseed oils, walnut, chia seeds, flaxseeds. It maintains heart health while reducing inflammation, increasing the energy level, and it is an excellent vitamin for the brain and nerves. Direct sources of EPA and DHA are recommended since their conversion rate is quite low for complete advantages.
2. Eicosapentaenoic Acid (EPA): The other primary sources of EPA include mackerel, sardines, and salmon. Another source of EPA that can be considered vegan is from algal oil. Algae naturally produces some amount of EPA
3. Docosahexaenoic acid (DHA): They are found in high concentration in oily fish, seafood, and fish oils. There's also a plant source commonly referred to as algae from which DHA is accessed that is normally found on vegan supplements.

Benefits of Omega 3 Fatty Acids​:

Omega-3 fatty acids benefit major health areas: they contribute much to heart, blood vessels, and brain health, eye health, infection remedy, mental health, pregnancy, baby development, skin health, prevention of cancer, and weight management.

The impact of maternal omega-3 and seafood consumption on the health of a developing baby(fetus), including birth weight, gestational length, and mental growth, have been regarded as the subject of numerous research (1)(2)(3).

Heart health: 

Since omega fatty acids reduce blood pressure, cholesterol, and inflammation, extremely essential for heart health. These nuts even reduce the risk of developing heart diseases in a person and regular consumption is said to keep the heart healthy. 

1. Besides the risk of developing heart to keep the heart healthy.

2. Beside fatty fish, including salmon, some of them are walnuts and flax seeds.

3. The cardiovascular system includes the heart, blood, the arteries, and blood plasma.

4. It comprises the blood vessels, airways, and lungs.

5. The immunity system which is enhanced by the organs of digestion, bone marrow, the system of lymphatics, and white blood cells.

Brain function and mental health:

Mental health and the best possible brain function depend on omega fatty acids, particularly omega-3s. They help cognitive functions including memory and learning by influencing the structure of brain cells. 

• Omega-3 fatty acids have been proven by research to assist in mental stability, particularly through the elimination of anxiety and sadness symptoms. 

• More frequent consumption of these acids has been linked to better mental health and happier moods. Walnuts, flaxseeds, chia seeds, and oily fish are a few of the best sources.

Inflammatory responses

Modulation of inflammatory responses to the body by omega fatty acids, especially omega-3's, is extremely important. 

1. They induce the formation of anti-inflammatory chemicals are involved in the reduction of pro-inflammatory molecule productions, and this may achieve equilibrium with a lesser risk of developing long-term inflammatory diseases, like arthritis, heart disease, or some other type of autoimmune disorders.

2. This may also foster general health by controlling inflammation efficiently, if foods rich in omega-3 fatty acids are incorporated in your diet. Some of the sources include walnuts, flaxseed, chia seeds, and fatty fish.

Sources of Omega-3 in Indian market

Some Plant and Animal Sources of Omega-3: The Ultimate Guide to Providing Sufficient Nutrients Foods. The benefits of adding these good fats in your diet will be discussed here.

1. Mackerel fishes: Mackerel Fishes also carry a large amount of reserve in omega-3 fatty acids and are beneficial for heart and brain health.
2. Grounded flax seeds: It contains generous amounts of omega-3 fatty acids and is the plant-based variety.
3. Salmon: It is the oil that has a protein and high in vitamins D and selenium. With their omega-3 fatty acids, they enhance the efficiency of the brain, reduce pain, and aid in the promotion of heart health.
4. Chia Seeds: These seeds contain several nutrients, including antioxidants and fiber, which help promote healthy digestion and further boost sustained energy.
5. Hemp seeds: Seemingly packed with maximum nutritional content, hemp seeds improve the health of one's skin, ultimately answering the ideal ratio of omega fatty acids.
6. Seaweed: A marine superfood, seaweed serves a vegan source of omega-3 fatty acids as well as improvement in brain function.
7. Walnuts: Walnuts have the  anti-inflammatory, antiseptic, and antioxidant qualities, walnuts are a potent enhancer for your brain.
8. Kidney Beans: While not the first source, kidney beans do contain protein and fiber, which helps round out heart-healthy foods related to omega-3. Given its omega-3 content, dietary cooking oil supports heart health.
9. Sardines: These little packets of dynamite contain many essential minerals and high levels of omega-3 to foster general health.

It is often suggested for people who consume very few of these that they supplement themselves with a product containing some of the omega, such as fish oil or algae oil.

Dietary sources vs. Tablets for omega 3 fatty acids

The omega fatty acids are the food delivered with essential fats and also a range of vitamins and minerals that will support overall health. On the other hand, Supplements provide a reinforced energy which will be ideal for those needing to enhance their intake promptly.

However, there was no discernible correlation between the risk of ovarian cancer and either the total or specific dietary omega-3 intake, according to the Australian Ovarian Cancer Study.

Dietary sources

Do you want to Hydrate Your Body? These are the Best Foods Packed with Omega-3 Fatty Acids that will definitely elevate your health.

1. Food-based sources of omega-3 include walnuts, chia seeds, flaxseeds, fatty fish, like salmon and mackerel, and algae; there's much more in this group of food-rich essentials.

2. It is suitable for both vegetarians and vegans and gives similar health benefits without that fishy taste.

3. Higher Bioavailability: Body can digest and make use of readily omega-3s eaten through whole foods better than supplements

4. Healthy Eating habit Omega-3 Diet promotes eating healthily and improves health with regard to the omega-3s in addition to other ways.

Omega-3 Supplements:

When taking the omega-3 tablets in India, begin with a low dose to see how your body reacts. It is very important to talk to a healthcare provider. Mostly, check the product’s details to secure it's pure and safe.

1. Easy Access: For people with dietary choices or limits, omega-3 tablets (such as fish oil or algal oil) provide a quick and simple option to increase intake.

2. Specialized Dosages: The more concentrated doses of omega-3 fatty acids can be found in supplements, which may help with particular medical conditions. High intakes, especially EPA, as opposed to average dietary intakes, have been thought to be related to improved psychological functioning and psychomotor mechanisms.

3. variation in Quality: Because omega-3 supplement quality varies it's critical to select premium brands to stay clear of impurities like heavy metals. 

4. Possible Side Effects: Communicating with a healthcare professional is recommended because high supplement dosages may cause adverse effects including increased risk of bleeding or digestive problems.

Omega 3 Tablets Recommended Dosage and Safety

The general recommendation for the intake of omega-3 fatty acids is 250-500 mg combined EPA and DHA daily because they're really important for keeping the heart healthy. For those with a specific medical condition. 

1. High dosages can help and are only administered in prescription form-under the doctor's orders-every day for people with conditions like very high triglycerides or heart conditions, up to 2,000-4,000 mg of combined EPA and DHA daily.

2. Omega-3 can potentially be toxic when consumed in excess. It causes stomach upsets and increases the risk of bleeding problems. A person should undertake the high- quality sources of omega-3 through either reliable supplements or fresh, fatty fish. Such means avoid being contaminated with heavy metals or toxins and require advice from a healthcare provider before undertaking new supplement routines.

How much Omega-3 do you need?

Most adults require 250-500 mg combined EPA and DHA per day for healthy health, although medical conditions may have different requirements. Some people can require dosages as high as 2,000 to 4,000 mg daily, and doctors must consider that.

Conclusion: 

Natural sources of omega-3s include fatty fishes and plant based options like walnuts. These fatty acids have the most benefits like improving heart health, reducing infections, and supporting the brain system. In India, supplements transcend because they provide essential fatty  acids, sourced from the highest quality ingredients with focus on optimal absorption and purity. Moreover, supplements are designed to offer maximum health benefits and the best option for supporting your healthy body. Patients should first consult their doctor before taking the supplements.

FAQ’s:

Dr. Alakha AS, BAMS

Dr. Alakha graduated, BAMS physician from MGR University P.S. Varier Ayurveda College in Kottakkal