One of the essential nutrients is Omega-3 fatty acids, a group of healthy polyunsaturated fats that carry out several vital functions of the body.
Polyunsaturated fats tend to occur in structures with more than a single, double bond. Based on the chemical bond present in the Polyunsaturated fatty acids, they are divided into Omega-3 fatty acids and Omega-6 fatty acids, which have opposing effects on the body.
Omega-3 fatty acids are classified by three major constituents, which are:
- Alpha-Linoleic Acids (ALA): These plant-based constituents play a significant role in human physiology and need to be reprocessed into either EPA or DHA to be fully absorbed and utilised in the body. Leafy greens such as spinach, amaranth and kale are some of their primary sources.
- Eicosapentaenoic Acids (EPA): They are responsible for attacking the body cells that cause inflammation and lowering triglyceride levels while utilising an n-3 long-chain structure. Mackerel and oysters are a few good sources of EPA.
- Docosahexaenoic Acids (DHA): They play a significant role in regulating vision and promoting cognitive processing, especially among children. Red meat, algae and fatty fish are some excellent sources of DHA.You can buy tilapia fish too.
Benefits Of Omega-3 Fatty Acids
The consumption of Omega-3 fatty acids plays a significant role in the growth and development of the body and is responsible for carrying out various functions that sustain it, such as:
- Reducing inflammation: Inflammation is the body’s natural response against external wounds and injuries that, when experienced for extended periods, can cause chronic illnesses such as heart disease. Omega-3 fatty acids help in reducing eicosanoids and cytokines – the chemicals responsible for causing the inflammation.
- Maintains glowing skin: The EPA found in Omega-3 fatty acids is essential for maintaining skin moisture, hydration and boosting the secretion of natural oils, which helps you maintain glowing skin.
- Reduces the risk of cardiovascular diseases: Consumption of Omega-3 fatty acids has been linked to reduced triglyceride levels, prevention of blood and elimination of bad cholesterol, which helps in regulating cardiovascular health and prevents the risk of developing heart disease.
Other expected benefits of Omega-3 include cognitive development, regulation of bone health, and prevention of neurodegenerative diseases among adults.
Recommended Dosage
The minimum recommended amount (also known as daily value) for Omega-3 fatty acids intake per day is estimated to be 200-500 mg, according to the Food And Nutrition Board of the Indian Medical Association. However, it is always advisable to consult a doctor before taking any supplementation.
Given below is a chart that helps identify the recommended daily intake of Omega-3 fatty acids per day based on the age of an individual:
| Age | Male | Female | Pregnant | Lactating |
| 0-6 months | 500 mg | 500 mg | ||
| 7-12 months | 500 mg | 500 mg | ||
| 1-3 years | 700 mg | 700 mg | ||
| 4-8 years | 900 mg | 900 mg | ||
| 9-13 years | 1200 mg | 1100 mg | ||
| 14-18 years | 1600 mg | 1100 mg | ||
| 19-50 years | 1600 mg | 1100 mg | 1400 mg | 1300 mg |
| 51-70 years | 1600 mg | 1000 mg | 1400 mg | 1300 mg |
| 70+ years | 1500 mg | 900 mg |
Several dietary restrictions experienced among most people result in a significant decrease in the body’s Omega-3 levels, which is why older people require a relatively higher intake of Omega-3 fatty acids.
Deficiency Of Omega-3 Fatty Acids
Studies have indicated that the lack of Omega-3 fatty acids can lead to complications such as:
- A dietary deficiency of Omega-3 has been indicated to have an adverse effect on skin condition, such as the development of rashes, redness, dryness and irritation of the skin.
- The deficiency of Omega-3 acids was also reported to affect cognitive health by causing significant alterations to brain cell signals that resulted in impaired learning liability, reduced memory power and cognitive processing. It was also noted to inhibit the release of feel-good hormones like dopamine and serotonin, which resulted in the development of conditions like depression and anxiety.
- The deficiency of Omega-3 also causes the deposition of fat inside the blood vessels, causing an obstruction to blood flow, thereby inhibiting several processes like transport of oxygen while causing clots.
- Lack of Omega-3 fatty acids has been reported to alter the retinal function and impair visual performance.
While seeds and fruits are excellent sources of Omega-6 fatty acids, they have significantly lesser Omega-3 fatty acid content. As a result, there is a significant deficiency of Omega-3 in the Indian population – most of who follow a vegetarian diet. Even non-vegetarian sources like fish and meat often fail to meet the daily recommended allowance of Omega-3 fatty acids among several people.
Which is why medical practitioners recommend supplementing our daily diet with nutritional supplements like TrueBasics Ultra Omega-3. These Omega 3 capsules come enriched with thrice the amount of EPA and DHA. These supplements have been thoroughly researched and clinically formulated to meet your daily recommended allowance in a single consumption. Just take one pill a day post breakfast, and you are good to go.
It is essential to take care of our body and constantly enrich our nutritional intake with supplements to be the best version of ourselves. So go ahead, discover the wide range of health products offered by to lead your life towards a better tomorrow.