Health Tip Details
OMEGA-3: WHY SHOULD I TAKE IT?
A lot of you may have heard, “Have omega 3 for hair fall, it will help!” But is omega 3 only required for hair fall issues?
First let us know, what is Omega-3.
Omega-3 are a family of essential fatty acids that play an important role in our body and may provide a number of health benefits. As our body cannot produce them on its own, we have to get them from our diet. Common foods that are high in omega-3 fatty acids are fatty fish, flax seeds, chia seeds, walnuts etc.
What are the functions of these acid in the body?
- EPA & DHA: They come mainly from fish, so they are sometimes called as marine omega-3. They are good for skin and eyes. They also help reduce inflammation in the body. They are also very good for children’s brain and body development.
- ALA: these are the most common omega-3 found in vegetable oils & nuts especially walnuts, flax seeds, flax seed oil, soyabean & soyabean oil and avocados. They help in preventing hair fall, skin problem, diseases like cholesterol, diabetes, cardiovascular disease.
BENEFITS OF OMEGA-3:
1.Fights depression and anxiety.
2.Improves eye sight.
3.Reduces symptoms of ADHD in children.
4.Fights from diseases and reduces level of cholesterol & risk of heart disease.
5.Reduce fat in liver.
6.Alleviate menstrual cycle.
7.Improves sleep, decrease level of blood triglycerides.
8.Protects skin from aging and give glowing skin.
9.Prevents hair fall, hair damaging.
10.Develops child’s brain during pregnancy.
11.Helps in weight loss.
HOW MUCH OF OMEGA 3 IS REQUIRED PER DAY?
- ADULTS (ABOVE 15 YRS) – 500 mg (EPA+DHA = 220+220 mg daily)
- PREGNANT WOMEN – 300 mg of DHA daily
- CHILDREN (2- 14 YRS.) – 30 mg/kg body weight. (EPA+DHA)
Here are the amounts and types of omega-3s in one serving of the following foods:
- Salmon: 4.0 grams EPA and DHA
- Mackerel: 3.0 grams EPA and DHA
- Sardines: 2.2 grams EPA and DHA
- Anchovies: 1.0 grams EPA and DHA
- Chia seeds: 4.9 grams ALA
- Walnuts: 2.5 grams ALA
- Flaxseeds: 2.3 grams ALA
SIDE EFFECTS OF OMEGA-3 IF TAKEN IN EXCESS THAN THE DAILY REQUIREMENT OR IF ALLERGIC:
- Stomach upset - Diarrhea, Gastric disorder, Loose stools. They include an unpleasant taste in mouth, bad breath, heart burn, nausea, stomach discomfort, headache and smelly sweat.
- Blood thinning or excessive bleeding during pregnancy.
- Low blood pressure
- Vitamin A toxicity: Certain type of omega 3 supplements are very high in Vitamin A. If taken in excess may cause toxicity which can lead to dizziness, joint pain and skin irritation.
#NOTE: Omega-3 should be taken in recommended amount or as prescribed by dietician/doctor. If taken in excess, it may lead to the above side effects & may cause health problems.
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