Omega-3 and more

Introduction:

Omega-3s or omega-3 fatty acids from foods and/or supplements can help improve your health as they fight inflammation associated with conditions like arthritis, reduce levels of triglycerides and protect the brain. In addition they are important for normal cardiovascular and neurological function, fatal development, mood regulation and hormone production. They lower risk of heart disease due to their inflammation function.

They are found in human tissues and foods like fishy oil but they are essential las the body cannot synthesize them.

Omega-3 Deficiency and Chronic Health Problems

Omega-3s provides body with PUFA; there are three types of omega-3s: EPA and DHA from animal sources like salmon and sardines and ALA from plant sources like chia seeds, flaxseed and oils.

People consume enough and maybe excessive amount of as omega-6s (found in modified cooking oils like canola, sunflower and safflower oil, plus some nuts), while they consume low amount of omega-3.

EPA and DHA inhibit inflammation aspects like including leucocyte chemotaxis, adhesion molecule expression, production of prostaglandins and leukotrienes, and more; however omega-6 work to counteract this process by producing pro-inflammatory cytokines.

What are the signs symptoms of an essential fatty acid deficiency?

Symptoms will start when your body has lower of omega-3 or you are taking high amount of omega-6 compared to omega-3. Dry skin allergy and affected mental health are common symptoms.

In addition to the symptoms described below, omega-3 deficiency can put you at higher risk for health problems, such as:

· Inflammation (sometimes severe) that’s associated with pain,stiffness and poor healing

· Possibly a higher risk for heart disease and high cholesterol (a number of studies have found that people who get omega-3s from eating seafood one to four times a week are less likely to die of heart disease)

· Digestive disorders

· Allergies

· Arthritis

· Joint and muscle pain

· Mental health issues, like depression

· Poor brain development in infants and young children

· Attention deficit problems, including ADHD in children

· Neurodegenerative and neurological diseases, including cognitive decline in older adults, dementia and memory loss

Top 10 Omega-3 Deficiency Symptoms

Some signs of omega-3 deficiency can include:

· Impairments in learning and attention span. Attention deficits, anxiety, restlessness, poor concentration or poor memory can all develop.

· Mood-related changes, such as irritability, symptoms of depression and anxiety, or mood swings.

· Changes in the appearance of skin, hair and nails. Skin may become inflamed, dry, flaky, sensitive or red. Hair can become brittle and thinner. Nails may break easily and be very weak.

· Dry eyes.

· Signs of dehydration, including increased thirst and dry mouth/throat.

· Frequent urination.

· Joint pain and stiffness.

· Excessive ear wax.

· Symptoms of allergies, such as eczema, asthma, hay fever, hives, etc.

Omega-3 Deficiency Dangers

Years ago, people living around the world — such as in places like the Mediterranean region, including Spain, Italy, Greece, Turkey, France, and also Japan — ate traditional diets that provided higher levels of healthy fats, including omega-3s. Their diets included whole foods like plenty of fish, sea vegetables, eggs and other fresh produce.

Today, the average person has a high chance of suffering from omega-3 deficiency if he/she doesn’t include omega-3 foods in his/her weekly diet, such as fish, sea vegetables/algae, flaxseeds or grass-fed meat. Omega-3s are now added to fortified foods — such as baby food/formula, pasteurized dairy products, fruit juices, conventional (non-organic or cage-free) eggs, margarine, soy milk, yogurt, bread, flours and weight-loss drinks — but these processed foods don’t provide the broad range of natural nutrients that whole foods do.

Depending on whom you ask, the numbers vary, but many experts recommend an ideal ratio of omega-6 foods to omega-3 foods in the diet that is about equal to, or at least at, a 2:1 ratio of omega-6s to omega-3s.

Studies show that a lower ratio of omega-6s to omega-3s is more desirable to reduce the risk of many chronic diseases that have become epidemics in most Western societies. For example, researchers from the Center for Genetics, Nutrition and Health of Washington, D.C. found that the lower the omega-6/omega-3 ratio was in women, the lower their risk of breast cancer. A ration of 2:1 of omega-3 to omega-6 supresses inflammation in patients with rheumatoid arthritis, and a ratio of 5:1 has a beneficial effect on patients with asthma.

How to Overcome Omega-3 Deficiency

1. Eat Fish Several Times per Week

You can obtain omega-3s is by consuming eight or more ounces of a variety of seafood throughout the week about three times, emphasizing types like salmon, sardines, anchovies, mackerel, halibut and tuna. Whenever possible, choose wild-caught fish over farm-raised fish. Farm-raised fish is inferior to wild-caught fish both in terms of its level of contamination and also its nutrient and omega-3 content.

2. Emphasize Other Omega-3 Foods

Eating walnuts, flaxseed, chia seeds and other seeds/nuts is another a good way to obtain omega-3s and healthy fats, although fish is the considered the best source. That’s because the human body is able to turn ALA into usable DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA directly from food sources.

Here’s a list of the top omega-3 foods to include in your diet regularly, including seafood, eggs, nuts and seeds:

· Atlantic mackerel

· Alaskan salmon (and salmon fish oil)

· Cod olive oil

· Walnuts

· Chia seeds

· Herring

· Flaxseeds

· Albacore tuna

· White fish

· Sardines

· Hemp seeds

· Anchovies

· Natto

· Egg yolks (ideally organic, free-range)

· Mustard oil, walnut oil and hemp oil contain omega-3s usually in the form of ALAs,

· Butternuts, Brazil nuts, cashews, hemp seeds and hazelnuts also have omega-3s in the form of ALA, but walnuts/chia/flax are the best sources

You can reduce your intake of omega-6s from processed vegetable oils and replace these with healthier oils like olive oil, hemp oil, avocado oil and coconut oil. Canola oil and other oils like sunflower, safflower, etc., are found in many highly processed food that tip the ratio of omega-6s to omega-3s in the wrong direction.

3. Consider Supplementing with Omega-3s

It is better to take your omega-3 needs from food but it is okay to use oily fish supplements. You should aim to get 500-1000 mg/daily of omega three from both supplements and food through a combination of both food sources and supplements.

Always choose supplements that have been tested by a third-party and have a certificate of analysis that indicates the levels of purity as supplements contains mercury and other contaminants.

Precautions and Final Thoughts on Omega-3 Deficiency

Supplements of fish oil supplements may have side effects like belching, bad breath, heartburn, nausea, loose stools, rash and nosebleeds. Taking a high-quality fish oil supplement can reduce the likelihood of any unwanted side effects. It’s best to take fish oil with meals to reduce digestive issues.

It is better to ask your doctor before taking supplements if you have a bleeding disorder, bruise easily, take blood-thinning medications or have diabetes.

Taking large doses of omega-3 fatty acids from supplements can increase bleeding risk and contribute to other complications, so take precaution.

Sources:

https://draxe-com.cdn.ampproject.org/v/s/draxe.com/omega-3-deficiency/amp/?amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fdraxe.com%2Fomega-3-deficiency%2F

https://www.additudemag.com/slideshows/foods-with-omega-3-fatty-acids/