What are Omega 3 fatty acids? How can I improve fatty acids intake?
Omega 3s or Omega 3 fatty acids are integral parts of the cell membrane across several functions in the body. They impact the management of various cell receptors, and provide the initial point for making hormones for the regulation of several bodily processes.
They are vital for clotting, arterial wall controlling, inflammation, and lowering risk of mental health issues. Omega 3 fatty acids are vital for lowering your risk of heart disease, as well as a reduction of the inflammation in the body. The role of Omega 3 fatty acids in the body is multifaceted, which is why it is important to get tested regularly.
That's why many people are recommended fish oil to reduce the risk of developing an Omega 3 fatty acids and other deficiencies. While more research is needed, the impact of Omega 3s including DHA and EPA et al is significant.
The three types of Omega 3 fatty acids
There are 3 types of omega 3 fatty acids which play a critical role in the functioning of various systems.
Docosahexaenoic acid (DHA)
DHA is a critical omega 3 fatty acid and is vital as a structural component in your skin and ocular retinas.
Eicosapentaenoic acid (EPA)
EPA is vital in making eicosanoids, which perform several physiological roles and lower inflammation in the body.
Alpha-linolenic acid (ALA)
ALA is an essential precursor of EPA and DHA, and can be found in kale, spinach, and walnuts.
Main symptoms of Omega 3 fatty acids deficiency
You should be mindful of the following symptoms and get tested immediately.
Heart issues and complications
With Omega 3 being vital for optimal cardiovascular management, you should get your levels tested when you start experiencing symptoms.
Lethargy and low vitality
A chronic sensation of low vitality and energy can be checked with the right Omega 3s test.
Feelings of depression/anxiety
You should get tested for Omega 3s when you are experiencing feelings of anxiousness and depression.
Weakening of eyesight
Your eye health can be maintained with the right Omega 3 fatty acids. You can experience a weakening of the eyesight over time.
Omega 3 is critical for the reduction of inflammation, which is why you need to ensure that your levels are maintained over time.
If you're feeling joint pain that is chronic in nature, then getting a Omega 3 fatty acids test done is key.
Changes in skin & hair quality
You can also experience changes in your skin and hair quality over time, which can be caused due to a deficiency in fatty acids.
You can experience symptoms of brain fog over time, which can indicate a deficiency in Omega 3s.
Difficulty with sleep
You can also experience difficulty in having quality sleep, which can lead to issues with recovery and repairing of systems.
Getting sick more often
Omega 3 plays a role in both innate and the adaptive immune system, which is why you may be falling sick more often.
The right foods for boosting Omega 3 in your diet
These are the best foods that you can consume to improve your intake of Omega 3.
Salmon is one of the best sources of Omega 3, especially DHA and EPA.
Shrimp is a great source of DHA and EPA, making it one of the best ways to enhance your Omega 3 intake.
If you want to optimize your source of Magnesium, fibre, and Omega 3, then flaxseeds are the right nutrient.
Edamame are a great source of fibre, protein, and omega 3 fatty acids.
Kidney beans are a good source of ALA, and are highly recommended when you are deficient in Omega 3.
What are the vegetarian sources of Omega 3 fatty acids?
You should opt for flax seeds, seaweed, chia seeds, hemp seeds, and walnuts when you're a vegetarian.