Dietitian/Nutritionist, Mumbai
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10 years experience
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Omega -3 fatty acids are an integral part of cell membranes.
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Omega-3 fatty acids affect the functionality of all the cell receptors in the cell membranes. They offer the ground for creating hormones which regulate clotting of blood, relaxation, and contraction of artery walls and inflammation. Omega-3 fatty acids also help in preventing heart diseases and play a commendable role in preventing cancer. Consuming foods high in Omega-3 fatty acids such as vegetable oils, walnuts, flaxseeds and flaxseed oils can offer the body the required amount of Omega-3 fatty acids.
What are the sources of Omega 3 fatty acids?
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Omega 3 fatty acids are among the essential nutrients that cannot be produced by our body. Hence, we need to obtain the nutrient from foods that are rich in them. This is naturally found in seafood in plenty and also in nuts and seeds such as walnuts and flaxseeds. Because of the health benefits it offers, other than the natural sources, one can opt for products such as dairy and fruit juices that are fortified with omega-3 fatty acids available in the market. Choose the source that fits your taste buds the best and do include in your regular diet routine.
Nursing mothers and young children must not eat fish due to contaminants like mercury.
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It is one of the popular myths that nursing mothers and toddlers must not consume marine fish. There are many pieces of evidence that fishes, particularly marine fishes supply the body with Omega-3 fatty acids which are extremely crucial for a nursing mother as well as young children as they help in the development of brain cell. Salmon, sardines, and tuna, when consumed at least two times a week, will ensure the necessary supply a body would require along with the required amounts of essential fatty acids.
What is the most important health benefit of Omega-3 fatty acids?
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The strongest benefit of Omega-3 fatty acid has to do with prevention of heart disease. This type of fats helps the heart to beat at a steady clip and prevent erratic rhythm. Arrhythmias are known for causing most of 500,000 deaths every year in the United States. Omega-3 fatty acids improve heart rate, improve the function of blood vessels, and ease inflammation. Eating a well-balanced combination of marine and plant Omega-3 fatty acids can help in maintaining optimum heart health and prevent various heart diseases.
Omega-3 fatty acids are particularly required for pregnant women.
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A Diet that is rich in Omega-3 fatty acids is highly recommended from the first trimester until the baby becomes two years old. The growing child also requires a steady supply of Omega-3 fatty acids such as EPA and DHA to ensure the proper development of the brain and other parts of the nervous system. It is good for a pregnant woman to eat fatty and dark meat fish at least two times a week in order to get the required dose of EPA and DHA.
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