Omega-3 fatty acids are essential polyunsaturated fats found in fish, flaxseeds, and walnuts. They support heart health by reducing inflammation and improving cholesterol levels. Additionally, they promote brain function and development, potentially reducing depression and anxiety. These vital nutrients are crucial for overall well-being and must be obtained through diet. IC Fitness Club, an institute of Fitness Science, founded by Deepak Bhardwaj with the aim to provide best educational and knowledgeable fitness courses to the gym trainers. Deepak Bhardwaj, The Principal, has been teaching the students since 2016 and founded IC Fitness Club ® - Best Personal Trainer Course in Delhi and Sports Nutrition Course in Delhi Address: B-5, 1st floor, above Fed Bank, Dwarka Mor, Patel Garden, New Delhi, Delhi 110078 Phone: 088514 19719

1. Omega 3 Fatty Acid
By IC Fitness Club – An Institute of Fitness Science
www.icfitnessclub.com

2. Introduction
• Omega-3 fatty acids are a group of essential polyunsaturated fats
that play crucial roles in maintaining overall health. These fats are
"essential" because the human body cannot synthesize them, and
they must be obtained through the diet. Omega-3 fatty acids are
named based on the position of their first double bond in the carbon
chain, with the first double bond occurring at the third carbon from
the omega (methyl) end of the fatty acid.

3. Types of Omega 3 fatty acids are
• The three main types of omega-3 fatty acids are:
1.Alpha-linolenic acid (ALA):
1.ALA is a short-chain omega-3 fatty acid.
2.It is found in plant-based sources like flaxseeds, chia seeds, hemp seeds,
walnuts, and canola oil.
3.ALA can be converted into longer-chain omega-3 fatty acids in the body,
such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), but
the conversion rate is limited.

4. Continued..
2.Eicosapentaenoic acid (EPA):
• EPA is a long-chain omega-3 fatty acid.
• It is found in fatty fish, such as salmon, mackerel, herring, and
sardines.
• EPA is important for reducing inflammation and supporting
cardiovascular health.

5. Continued…
3. Docosahexaenoic acid (DHA):
• DHA is another long-chain omega-3 fatty acid.
• Like EPA, it is abundant in fatty fish and is also found in significant
amounts in algae.
• DHA is essential for brain development and function, especially
during pregnancy and early life.

6. Health Benefits of Omega-3 Fatty
Acids:
• Good Heart Health: Omega-3 fatty acids have been shown to reduce
triglyceride levels, lower blood pressure, and improve overall heart health.
• Brain Function: DHA, in particular, is a critical component of cell
membranes in the brain and plays a crucial role in cognitive function,
memory, and learning.
• Inflammation: Omega-3 fatty acids possess anti-inflammatory properties
that can help reduce chronic inflammation, which is associated with
various health conditions, including cardiovascular disease and certain
autoimmune disorders.

7. Continued…
• Eye Health: DHA is also found in high concentrations in the retina
of the eye, and adequate intake of omega-3 fatty acids has been
linked to a reduced risk of age-related macular degeneration
(AMD), a leading cause of vision loss in older adults.
• Joint Health: Omega-3 fatty acids may help reduce joint pain and
stiffness in individuals with inflammatory joint conditions like
rheumatoid arthritis.

8. RDA (Daily Recommended Intake)
• The Adequate Intake (AI) for ALA is 1.1 to 1.6 grams per day for
adult men and women. For EPA and DHA, various health
organizations recommend a combined intake of 250-500 milligrams
per day for adults, with higher amounts recommended for pregnant
and breastfeeding women.

9. Thank You
Presented by
IC Fitness Club- An Institute
of Fitness Science
www.icfitnessclub.com