Omega 3 fatty acids are the most important and least understood nutrition among people. Here we try to show you a glimpse of what it is.....Read more on our blog....

2. Contents.
• What are Omega-3 fatty acids?
• Types of Omega-3s.
• Symptoms of Omega-3 deficiency.
• Benefits of Omega-3s.
• Sources of omega-3s.
• Possible supplements.
• Side effects of Omega-3s.
• Conclusion

3. What are Omega-3 fatty acids?
Omega-3 fatty acids are naturally occurring compounds that are important for
normal metabolism. They are a type of Polyunsaturated fats (good fats), which
are essential for the body. It means that these are required for normal body
functions but our body is incapable of making them, hence we need to acquire
them either through our diet or through supplements.
A study on Eskimos, who eat high quantities of fish, showed that they suffer
from fewer cases of cardiovascular diseases than other communities do.
Omega 3 fatty acids are quite useful for our wellbeing and in providing a
healthy and balanced life.

4. Types of Omega-3s.
Omega-3 fatty acids comes in 3 different forms. Out of these DHA is the most
essential fatty acid followed by EPA and ALA.
• Alpha-linolenic acid (ALA).
Mainly used as an energy source but some parts of it get converted into EPA
and DHA. Vegetarian diet that we consume daily contain only ALA type Omega-
3s hence for the more important DHA type people use organic supplements.
• Eicosa-pentaenoic acid (EPA).
Responsible for the proper functioning of our Inflammatory system.
Inflammatory system is responsible for controlling the immune response of the
body from any attack.
• Docosa-hexaenoic acid (DHA).
The most essential fatty acid. The proper functioning of our brain and the
nervous system depends upon DHA. Its deficiency could lead to improper brain
development and functioning.

5. The proper functioning of our
nervous system and our Brain
depends upon DHA. Its
deficiency in the brain leads to
improper brain development
and functioning.
Parkinson’s disease and loss of
cognitive ability in children has
been attributed mainly to the
deficiency of Omega-3 fatty
acids in brain. Our brain and
eyes have large amount of
omega-3 fatty acids. These if
absent could lead to a loss of
vision and proper brain
functioning in newborn
children.

6. Types of Fats
• There are 3 major types of fats that we consume.
1. Saturated fats:
Generally found in dairy products like cheese,
butter, milk etc. These fats are not very good
for health and should be consumed with control.
2. Monounsaturated fats:
These are good fats and are mainly found in food items such as red meat, nuts and
high fat foods.
3. Polyunsaturated fats:
They are the good fats of two types Omega-3 and Omega-6 out of which Omega-3
should be consumed in larger amount and is more beneficial.
4. Trans fats
Artificial (bad) fats. Found in almost all processed foods.

7. Symptoms of Omega-3 deficiency.
The deficiency of Omega-3 fatty acids may lead
to many problems, the symptoms are:
• Increase in cardiovascular problems.
• Weight gain and Obesity.
• Fatigue and tiredness.
• Poor memory that might lead to Alzheimer's disease.
• Depression and mood swings.
• Joint pains and cramps.
• Dry skin and Inflammations.
• High cholesterol.
• Onset of type 2 diabetes.

8. Benefits of omega-3s
Omega-3 fatty acids have numerous benefits
like:
• It reduces the risk of strokes.
• It prevents from cardiovascular diseases.
• Eases blood pressure related problems.
• Enhances brain development and memory.
• Consumption of marine based omega 3
supplements lowers inflammation in blood and Rheumatoid arthritis
conditions like joint swelling, pain and morning stiffness.
• In people with advanced stages of Cancer, these supplements improve
appetite, weight and lead to an increase in the overall quality of life.
• They increase cell division, cell growth, fertility and increase muscle
activity.
• Regular intake helps in maintaining the cholesterol level.

9. Sources of omega-3s
Omega-3 fatty acids are present in green leafy vegetables, nuts and seeds
(containing only ALA type) but not in sufficient amounts. Higher concentration of
these acids are found in specific oily fish (both EPA and DHA) and marine algae, the
only vegetarian source of sufficient DHA type Omega-3Fatty acid.
Marine algae and phytoplankton are good sources of
Omega 3 fatty acids. Hence supplements derived from
them are very effective. Fish and organ meats are good
sources of EPA and DHA, the two most important
omega 3 fatty acids

10. The sources of Food containing omega-3 fatty acids are:
• Flaxseed oil.
• Canola oil.
• Soybeans.
• Vegetable oil.
• Fatty Fish like Salmon,
trout etc.
• Egg oil.
• Supplements derived
from organic marine algae.
Flaxseed oil contains the highest
amount of omega 3s but is not commonly consumed. Vegetable oil, soybean
oil and canola oil are generally used.

11. Shelf life of omega-3 fatty acids
Food containing Omega-3 fatty acids have a short shelf life. Their nourishing
capability is reduced due to oxidation. The omega-3s in food kept in contact
with air for long gets oxidized and hence most of the nutrition is lost.
They are also affected by light, heat and moisture which leads to a loss in the
nutritional value of the food.
Hence foods like fish, eggs, meat and plant foods like nuts and seeds should
be stored in a cool and sealed place.
Hence it is advisable to consume the food as
soon as possible. And in cases of deficiency
one should go with the supplements.

12. Possible supplements.
Since our body cannot manufacture omega-3s, the supplements that should be
present in our diet include Flaxseed oil and canola oil (for ALA) and Algae oil
(for DHA) as vegetarian supplements.
Fish oil, Egg oil, Squid oil are the supplements available that provide both EPA
and DHA omega-3s. There is strong evidence in support of fish oil supplements
for being protective against sudden death and cardiac arrest in people having a
history of cardiovascular diseases.
Most of the important Omega-3s are obtained
from marine food sources, so supplements
become the most easy, effective and safe
way to get omega-3s as there are chances
of mercury poisoning in fish, and Marine
algae is simply not available.

13. Side effects of Omega-3s
No major side effects of omega-3 fatty acid supplements have been seen,
some minor problems that may arise are generally gastrointestinal in nature
like diarrhea. But they can easily be dealt by reducing the dose or stopping
the use for the time being.
People who are undergoing any medication of drugs that affect the bleeding
time, such as blood thinners or non-steroidal anti-inflammatory drugs
should consult a dietician or a doctor before using omega-3 supplements.

14. Conclusion
Omega-3 fatty acids are an important part of our nutrition, it has largely been
unknown to the common people. Its deficiency in our daily food especially
among people who don’t eat fish is a concern. Omega-3 fatty acids are very
essential for our all over growth. Everyone including Children, pregnant women
and elderly need them as it helps in all ages and should be consumed daily.
Generally they are found in marine foods like marine algae and oily fish but
supplements can be safely used as an alternative. Normally there are no side
effects but if you are on specific medication then consult your doctor.

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