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Omega 3 fatty acids are a family of polyunsaturated fats that contain double bonds in their chemical structure, which you must obtain from food. The tradition of calling it "omega" has to do with the placement of the double bond in the fatty acid molecule. They are also called essential fatty acids because they are essential for health, and your body cannot produce omega-3 fatty acids like other fats.
Omega 3 fatty acids are highly studied nutrients and have numerous benefits for the body. The health benefits are as follows:
Blood triglycerides: Omega 3 supplements significantly reduce blood lipids.
Cancer: Consuming foods rich in omega 3 is associated with a reduced risk of colon, prostate, and breast cancers.
Fatty liver: Using omega 3 fatty acid supplements helps you get rid of excess fat in your liver.
Depression and anxiety: Taking omega-3 supplements, such as fish oil, can help reduce symptoms of depression and anxiety.
Inflammation and pain: Omega 3s relieve symptoms of certain diseases such as rheumatoid arthritis. It has also been shown to be effective in relieving menstrual pain.
Hyperactivity: In children with hyperactivity, omega 3 supplements significantly reduce different types of symptoms.
Asthma: Omega 3s also show benefits in preventing asthma in children and young adults.
Baby development: DHA taken during pregnancy and breastfeeding provides significant benefits to your baby's intelligence development and eye health.
Dementia: Some studies show that higher omega-3 intakes prevent Alzheimer's disease and reduce the risk of dementia.
It also improves various risk factors for heart diseases.
Here is a list of 8 foods that are very high in omega-3 fatty acids:
- Chia seeds
- Cod fish
Although the omega-3 ratio is not as high as the foods above, many other foods also contain moderate amounts. Eggs, which are concentrated in omega 3, meat and dairy products from herbivorous animals, and vegetables such as spinach, Brussels sprouts, and purslane also provide you with omega 3 support.