Apr 2021

Omega-3 fatty acids also called Omega-3 oils, are polyunsaturated fatty acids characterized by the presence of a double bond in chemical structure.
It is a type of fat that the body cannot make on its own. They are an essential fat, needed to survive.
They are widely distributed in nature and play an important role in the human diet and in human physiology.
The three types of omega-3 fatty acids,
?-linolenic acid (ALA), found in plant oils,
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA), these both commonly found in fish.
Common sources of plant oils containing ALA are walnut, algal oil, flaxseed oil, edible seeds, clary sage seed oil, Echium oil, and hemp oil, sources of animal omega-3 fatty acids EPA and DHA are fish, fish oils, and an egg from chickens, squid oils and krill oil.
Mammals are obtained omega -3 fatty acid from diet.
Dietary supplementation with omega-3 fatty acids does not increase the risk of death, cancer, or heart disease in people.
Fishes are the best source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids.
Mackerel fish
Mackerel is a small, fatty fish that people commonly eat-in breakfast.
Mackerel fish contains:
0.59 g of DHA
0.43 g of EPA
It is also rich in selenium and vitamin B-12
Salmon fish is the most popular and highly nutritious fish. There are differences between wild and farmed salmon fish, including some variations in the omega-3 content:
Farmed salmon fish contains:
1.24 g of DHA
0.59 g of EPA
Wild salmon contains:
1.22 g of DHA
0.35 g of EPA
Salmon fish also contains high levels of protein, selenium, magnesium, potassium, and vitamin B.
It is the most popular Japanese fish.
Seabass contains:
0.47 g of DHA
0.18 g of EPA
It also provides protein and selenium.
Oysters serve as an appetizer or snack in restaurants.
Oysters contain:
0.14 g of ALA
0.23 g of DHA
0.30 g of EPA
Oysters also rich in zinc and vitamin B-12.
Sardines are small, oily fish that people can eat as a snack or appetizer.
0.74 g of DHA
0.45 g of EPA
It is a good source of selenium and vitamins B-12 and vitamin D.
Shrimp fish contains:
0.12 g of DHA
0.12 g of EPA
It is also rich in protein and potassium.
Trout are the most popular and healthful fish.
Trout fish contains:
0.44 g of DHA
0.40 g of EPA
It is a good source of protein, potassium, and vitamin D
Seaweed and algae
Seaweed and algae are the sources of omega-3 for vegetarian people, they are one of the few plants that contain DHA and EPA.
The DHA and EPA content varies depending on the type of algae.
There are many ways to include these foods in your diet. E.g.;
Seaweed is a tasty, crispy snack.
Seaweed is rich in protein,
Seaweed has anti-diabetic, anti-oxidant, and anti-hypertensive properties.
Chia seeds
Chia seeds are a good plant-based source of ALA omega-3 fatty acids.
Rich in fiber and protein.
People can use these seeds as an ingredient in salads, smoothies, or they can mix them with milk or yogurt to make chia pudding.
Hemp seeds
Hemp seeds are rich in many nutrients, including:
Studies show that hemp seeds are good for a person's heart, digestion, and skin.
Hemp seeds are slightly sweet in taste.
They are rich in;
These seeds reduce blood pressure and improve heart health.
Walnuts are a great source of healthy fats, including ALA omega-3 fatty acids.
People can eat walnuts on their own, in granola, snack bar, yogurt, salad, or cooked dish.
Edamame beans are immature soybeans that are popular in Japan. They are not only rich in omega-3s but also a great source of plant-based protein. Boiled edamame beans eat as a salad or as a side dish.
Kidney beans
Kidney beans contain 0.10 g of ALA.
Kidney beans are one of the most common beans include in meals or eat as a side dish.
People can add them to curries or eat them with rice.
Soybean oil
People use soybean oil for cooking.
The oil is also a good source of:
Vitamin K
People serve soybeans as part of a meal or in a salad.
How omega-3 Fatty Acids help to improve health
Study shows that omega-3 fatty acids improve cardiovascular health. Most research involves that EPA and DHA improve health but ALA can also help to improve health.
Benefits omega-3 fatty acids including in your diet;
Reduced risk of cardiovascular disease and death due to cardiovascular disease,
Reduced risk of sudden cardiac death caused by an abnormal heart rhythm.
Omega-3 fatty acids help to prevent blood platelets from clumping together and reduce the risk of blood clots.
It helps to keep the lining of the arteries smooth and free from damage. This helps to keep away plaque from forming in the arteries.
Lowering the levels of triglycerides by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
Less inflammation - Omega-3 fatty acids show inflammatory response and slow the production of substances that are released during the inflammatory response.
Raise levels of high-density lipoprotein.
Lower blood pressure.