Why Omega 3 is Essential in Your Diet ?

Published: 8 March, 2021


We know very little about the health benefits of Omega 3. Researches, done across the world so far reveal that these unsaturated fats are essential for maintaining good health. They are also effective in preventing various health issues ranging from vision impairments and skin problems to dementia and heart attacks.

What are Omega 3 fats?

Omega 3 fats or fatty acids are a category of polyunsaturated fatty acids (aka PUFAs in medical parlance). They are critical for your healthy existence and hence, indispensable in your daily diet.

There are three types of Omega 3 fats:

  1. ALA or alpha-linolenic acid
  2. DHA or docosahexaenoic acid
  3. EPA or eicosapentaenoic acid

ALA is a short-chain fatty acid, obtained mainly from vegetable sources like flax seeds, walnuts, and green leafy vegetables. Being an essential fatty acid, our body cannot produce ALA on its own. On the contrary, EPA and DHA are long-chain fatty acids, which our body produces by converting ALA but in very limited amounts. Therefore, relying on outside sources is the only possibility of getting Omega 3 fatty acids.

What is so special about Omega 3?

Omega 3 is a vital constituent of cell membranes, particularly in the eyes and brain. Besides this, it is anti-inflammatory. It can prevent chronic inflammation in your body, which is one of the key reasons for heart diseases and arthritis.

In fact, Omega 3 Fatty Acids owe credit for most of its benefits to its anti-inflammatory property.

1. Good for your eyes

A major part of your retina contains DHA and that’s why Omega 3 is so crucial for your eye health. Omega 3 deficiency is often linked to problems like AMD (Age-related Macular Degeneration), Glaucoma and other eye-related illnesses. Therefore, including more Omega 3 enriched foods in your daily diet can be very beneficial for you.

2. Good for your muscles

With age, protein synthesis declines in your body causing loss of muscle mass. Recent researches have stated that an Omega 3 rich diet promotes protein synthesis helping you maintain your muscles to a good extent.

3. Good for your heart

Being anti-inflammatory, Omega 3 improves the health of your blood vessels. Cardiac diseases are normally caused by high levels of triglycerides, blood clots and hypertension. An Omega 3 rich diet can counter these threats, lowering the risk of heart attack and stroke.

4. Good for your skin

Your skin is exposed to all kinds of allergens and toxins in the environment. If your Omega 3 intake is insufficient, this poses a high risk of skin ailments. Moreover, several studies attribute the cause of skin problems like eczema and psoriasis to EPA and DHA deficiency. Omega 3 is a wonder nutrient as far as skin health is concerned. It can repair and restore your skin health.

5. Good for your brain

About 60% of your brain constitutes fat or essential fatty acids. Omega 3 is one such fatty acid that prevents chronic inflammation in your brain, enabling your brain to send and receive signals without disruption. Though inconclusive, studies claim that the nutrient is potent enough to treat several neurodegenerative diseases.

6. Good for your mood

Omega 3 influences your mood. Consuming more omega 3 rich foods lowers your cortisol levels, a hormone that is associated with stress, improving your mood.

What are the best sources of Omega 3?

In general, Omega 3 can only be acquired from dietary sources. Since there is no recommended daily dose for this nutrient, the more you have it, the better it is for your body. Therefore, always, choose a diet that includes fish, walnuts, dark green leafy vegetables, avocados, Omega 3 enriched eggs and foods. This ensures that your body gets ample amounts of Omega 3, naturally to carry out its daily functions.

You can also buy Omega 3 supplements if you think your dietary sources fall short of it. But it is always best to get it from your food. You may not know how much quantity of Omega 3 is present in the fish you eat and whether that particular fish contains Omega 3. So, in order to make sure your diet contains Omega 3, go for Omega 3 enriched foods from trusted brands.

Jenan is a well-known egg supplier and a trusted egg brand in the UAE. We are the first to produce Omega 3 enriched eggs in Dubai. This is made possible by different methods of feed enrichment like providing flax seeds to our hens. Flax seeds are a good source of Omega 3 fatty acids, and eggs laid by our flax seed-fed hens have a high concentration of Omega 3.