OMG! Here’s Why We Love Omega-3

Followers of the heart-healthy Mediterranean diet are highly recommended to add fatty fish (like mackerel, salmon, and sardines) to their plates. These fish are rich in omega-3s, which are a set of fatty acids. But did you know that omega-3s are also present in a wide variety of foods? Your body requires them for healthy growth and functioning. Omega-3 fatty acids help strengthen the retinas, brain, and heart. They are made of three types of fats — ALA, DHA, and EPA.

Omega-3s are multitaskers and essential components of the membranes surrounding each cell in the human body. They also provide energy and are required for the healthy functioning of the heart, immune system, lungs, and blood vessels. In essence, omega-3s are the behind-the-camera technicians for a healthy body, heart, and brain, the more conspicuous stars.

However, unlike most types of fat, the human body cannot make omega-3 fats from carbohydrates and other types of fat. They can only be absorbed from foods rich in omega-3 fats. Which brings us to the question: Why do we need omega-3 fats?

The most well-known benefits of omega-3 are:

• Research shows that they may help with anxiety.
• Known to improve eye health as DHA is a major component of the retina.
• Beneficial for heart health as omega-3 is known to reduce inflammation, keep blood clots in check, reduce triglycerides, and raise HDL, also known as good cholesterol.
• Help reduce metabolic syndrome, which often causes belly fat, high blood pressure, and high sugar levels. 
• Studies show it can help reduce liver fat in the case of non-alcoholic fatty liver.
• Regular consumption can help with quicker muscle recovery.
• One of the most significant benefits is better heart health.

1. ALA: It stands for Alpha-linolenic acid, which is necessary for growth and development. ALA is believed to decrease the risk of heart disease as it helps maintain a normal heart rhythm.

2. DHA: Docosahexaenoic acid is critical for brain development at all stages of life. It is also a key component of your brain, retinas, and other body parts. A deficiency in DHA is believed to be one of the causes of the early onset of Alzheimer's disease.

3. EPA: Eicosapentaenoic acid is believed to reduce swelling and pain and prevent blood clotting. In some cases, it is also used for post-surgery recovery and post-chemotherapy sessions.

Family physician Dr PP Shroff, MBBS, says, “Most of the time, patients don't even realise that they have an omega-3 deficiency. It is important to keep an eye on the common symptoms. These symptoms, in most cases, are signs of other underlying health issues.”  

The most common indicators of omega-3 deficiency include:

• Dryness and skin irritation
• Dry eyes
• Low mood, frequent irritability, anxiety, and fatigue
• Joint pain and stiffness
• Change in hair texture or density

A diet comprising omega-3-rich foods helps maintain a healthy balance. However, keep in mind that DHA and EPA are available in fatty fish, and certain seafood and plant sources have higher ALA. Therefore, it is crucial to eat a variety of omega-3 foods.

Some of the most common and excellent sources of different types of omega-3 can be broken down into two key categories:

• Fatty fish like salmon, mackerel, trout, seabass, sardines and herrings are rich sources of DHA and EPA.
• Oysters contain all three types of omega-3s, along with zinc and vitamin B12
• Anchovies are a popular snack option. They are packed with EPA and DHA.  
• Shrimps are easily available and are a rich source of DHA and EPA, in addition to protein and potassium.

These are a richer source of ALA compared to fish and other seafood.

• Chia seeds are everyone’s favourite pudding ingredient and an excellent source of ALA, along with being high in fibre and protein.
• Walnuts, known for their nutty flavour, are a great source of ALA. I love to roast them in the oven and then drizzle some fresh tahini and a hint of honey for that in-between snack.
• Flaxseeds are a rich source of magnesium, protein, fibre and manganese. They can be added in powdered form to dals as well as salads.
• Organic Soybeans, both as legumes and cooking oil, contain high quantities of ALA and are sources of vitamin K, B2, and folate.
• Seaweed and algae are popular Asian snacks, and nori and dried seaweed are slowly finding their way to local Indian stores. Read the labels to check for their purity and nutritional value. Spirulina, a form of algae, can be added to smoothies and bowls for an additional dose of omega-3.
• Edamame, another popular Asian snack made from essentially immature soybeans, is rich in omega-3 and a great protein source for vegans and vegetarians. Steamed edamame is a great option if you are eating out and want to keep it healthy.

Kidney beans served with rice every week are packed with ALA.

You can easily meet your omega-3 needs by eating a diet rich in ALA, DHA, and EPA. Omega-6 fatty acids — found in vegetable oils, meat from grain-fed animals, and processed foods — are helpful in enhancing cell growth and healthy skin. However, having too much of them can lead to an imbalance between your omega-3s and omega-6s. This imbalance may lead to chronic inflammation and joint health issues.

The best way to balance this out is to eat foods rich in omega-3, use cooking oils with a more favourable omega-6 to omega-3 ratio, such as olive oil and canola oil, and refrain from using oils high in omega-6, like corn and soybean oils.