If you are suffering from dry skin, weak nails and hair loss, joint pain or stiffness, mood swings and irritability, poor memory, allergies, dry eyes, heart disease or menstrual cycle problems, then you are not getting enough Omega 3 in your diet. Omega 3 is basically a very powerful nutrient that affects almost every system in your body. Omega 3 fatty acid is basically an essential fat that our body cannot produce on its own and that is why we always have to consume it from food. We will know what Omega 3 is, what are its effects on our body and what should we eat to get it.
Let’s know all these things about Omega 3 fatty acids with complete details.
You can go to any healthcare store or check out supplements on Amazon or Flipkart, whether you find something different there or not, you will definitely find thousands of Omega 3 supplements there. Is this just a health trend or does it really have some great benefits that so many companies are making it? Is it really as realistic as it is said to be? Let’s understand it one by one and see if it is really a very good thing for you. So first of all, let’s talk about your brain. Did you know that 50 to 60% of the total weight of your brain is made up of only Omega 3 fatty acids? A study has shown that people who consume more Omega 3 in their diet have sharper brains and the risk of diseases that occur with age, i.e. mental weakness, which usually occurs in us or memory starts to weaken, attention decreases and even diseases like Alzheimer’s are significantly reduced. So Omega 3 fatty acids are very good for the brain. If you take it, it will give your brain a very good strength, especially if you give it to children, it is very beneficial for them. It is good and it is also very good for the weakness that comes to the brain due to aging, memory becomes weak. After the brain, comes the second most important organ in our body, which is our heart. Omega 3 is also very beneficial for your heart and works in many ways. First of all, it reduces triglycerides, regulates blood pressure and reduces inflammation in the veins, due to which the risk of heart attack is reduced. So if you want to take care of your heart, especially in today’s time when heart attacks have become very common, then taking Omega 3 is very important for you in such a situation. The third main role of Omega 3 is to reduce inflammation. Yes, Omega 3 also reduces pain and stiffness. This means that if you have joint pain, stiffness, knee pain, or difficulty walking, cannot climb stairs, then Omega 3 can be very beneficial for you. Omega 3 is a natural anti-inflammatory agent. It acts as an anti-inflammatory agent and reduces inflammation inside our joints and also increases the grease there, which makes walking easier. Not only that, its anti-inflammatory effect is so strong that in some cases it can even fight diseases like cancer and if you take it regularly, it can also reduce your risk of joint problems, the problem of oil loss inside the joints, or even cancer. So it is a very good anti-inflammatory agent that you must take. Friends, Omega 3 fatty acids protect you not only from physical but also from mental diseases. Studies have shown that it improves your mood, reduces your depression and even increases your body’s ability to handle stress. You know that stress, anxiety and depression have become very common in today’s times and in such situations, by taking Omega 3, you can fight and deal with these mental problems. But not least, Omega-3 is also very important for your eyes and skin. Studies have shown that Omega-3 reduces the risk of diseases like macular degeneration and cataracts. It also reduces dry eye syndrome caused by excessive screen time, which causes our eyes to become dry, itchy, and red.
It reduces the risk of eye diseases and maintains eye moisture. Also, if you take it during pregnancy, it is very important for the development of the baby’s brain and eyes. So, at that time it
It is very beneficial to take. When it comes to skin, it makes your skin hydrated and radiant and reduces the effects of age, that is, an anti-aging factor works inside you and keeps you young. So, if you want all these benefits, then you should include Omega-3 in your diet. Friends, you must be thinking that all these benefits are fine, but what should we eat for Omega-3? Don’t worry, today I will tell you some very affordable and easy options of Omega-3, which you can easily include in your diet. So, let’s now move on to the food sources and first, talk about the best sources of Omega-3, the most popular source, which is fish, especially fatty fish like salmon, tuna, mackerel, water chestnuts and rohu fish. Friends, these fish contain Omega-3 EPA. And these are in the form of DAE which is actually the best Omega three fatty acid. If you eat fish once or twice a week, believe me, you don’t need to eat anything else for Omega 3, and you don’t need to take any supplements either. However, speaking of supplements, I remembered that fish oil supplements are becoming very popular these days. As I told you at the beginning, these days every company is bringing their Omega 3 supplements to the market and people are using them indiscriminately without thinking, but did you know that most of the Omega 3 supplements available in the market, which contain fish oil, are of no use. Yes, a study by Harvard University has shown that most fish oil capsules do not bring any improvement in your heart health. In fact, some of them are so bad that they actually harm you. Harvard researchers tested more than 2000 fish oil supplements and found that most of them contain DHA and EPA, that is, which are the main ingredients of fish oil. These are not present in sufficient quantities in the capsules and even if they are, there is a lot of variation. These researchers also found that when these capsules are heated too much to be manufactured at an industrial level or when they are exposed to oxygen, they become useless and ineffective due to oxidation and sometimes they even start causing harm. And that is why the researchers have concluded that if you really want to take Omega 3, you should talk to your doctor about it and take the right Omega 3 supplement of your prescription strength, not the ones available in the online market or other similar supplements. You should not take them because they will not do you any good. These researchers also said that eating nuts and seeds, healthy oils and cooked fish in your diet is much better than taking these fish oil capsules. Apart from fish, there are many good vegetarian sources of Omega 3. There are other sources too, so if you want, you can include them in your diet. This is also very easy. The first very good source is flaxseed. Flaxseed is a cheap and very effective source of Omega 3. Just 100 grams of flax seeds contain 6000 to 7000 mg of Omega 3, which is quite a lot. When eating flax seeds, always lightly roast them in a pan and then grind them in a grinder because their outer shell is very hard and usually if you eat them like this, you will not be able to digest them in your stomach and will not get what you should get from Omega 3. Therefore, whenever you eat flax seeds, first roast them in a pan, then grind them and then eat them. You can take one spoon of flax seed powder with water or milk every morning or evening. Then, if you want, you can mix it in your flour at the rate of one tablespoon for every four cups of flour while making bread; that is, if you mix one tablespoon of flax seed powder in four cups of flour and make bread, then you will get good benefits of flax seeds from there too. Also, if you want, you can mix flax seed powder with curd or these days laddus are also made from it; Many people make these, especially in winter; so after making them, you can also eat one laddu every day; just one every day.
For a normal person, one to two tablespoons of flax seeds is enough to meet your daily omega-3 requirement. Chia seeds are another source. Yes, just two tablespoons of chia seeds contain about 4,900 mg of omega-3, which can help. Apart from flax seeds, walnuts are also a very good source of omega-3 that you can eat. You get about 25,000 mg of omega-3 from just seven to eight walnut kernels, which can meet your daily omega-3 requirement. Apart from nuts and seeds, another easy solution is mustard oil. You get a good amount of omega-3 in mustard oil. Yes, just one tablespoon of mustard oil contains about 1000 mg of omega three fatty acids, but the problem is that when we cook food on high heat, the omega three present in it usually gets destroyed and that is why I do not recommend it, but if you make lemon or mango pickle with raw mustard oil, in which no heat is applied, but it is simply kept in the sun. If yes, then this can be a possible option through which you will continue to get omega three. Another good source of omega three is soybean. About 100 grams of soybeans contain about 1400 mg of omega three fatty acids. So, if you want, you can boil soybeans and add them to salads, make khichdi or pulao etc. or make curries and eat them. Friends, the next best thing to omega three is a very good amount. You can soak chia seeds in water overnight and drink it in the morning mixed with lemon water, curd or buttermilk. Friends, the food sources that I have told you about today are the most popular and very dense sources of Omega 3, but apart from these, Omega 3 is found in many other things. For example, desi ghee, rajma and urad dal contain some amount of Omega 3, so you should also include these things in your diet. You can include it in your diet. So friends, now you must have understood how important Omega 3 fatty acids are for your health. It is a complete package that is very good for your heart, brain, joints, eyes and mood i.e. your overall health. The most important thing is that the sources of Omega 3 are not very expensive and you can easily eat them like flax seeds, walnuts, mustard oil, kidney beans etc. You can easily find all these around you and if you are from South or Bengal, you can easily get fish too. You need to include them wisely in your daily routine so that your routine continues well, you do not get bored and there is no deficiency of Omega 3. Put this in your WhatsApp group so everyone knows about it. Omega 3 deficiency is very common and most people don’t know about it, share it with everyone.
