Updated: March 30, 2021 6:13 PM IS
New Delhi, [India]March 30 (ANI / NewsVoir): Omega-3 has been hailed as a must-have on the diet menu for several reasons. But what makes omega-3 fatty acids the hero of the day? For starters, omega-3 is an essential nutrient required by the human body that can only be obtained through food and is associated with various health benefits.
A happy heart – According to scientific research, plant-based omega-3-ALA (alpha-linolenic acid) may play an important role in reducing the risk of heart disease. Studies show that eating foods rich in omega-3 fatty acids can help lower risk factors for heart disease such as blood pressure, triglycerides, and cholesterol . For a dose of amazing omegas, add a handful of walnuts to your daily diet.
The good fats – Good fats are a source of essential fatty acids, compounds needed to maintain ideal weight, health, and normal physiological functions. The good fats to focus on are monounsaturated and polyunsaturated fats that are easily found in walnuts, seeds, salmon, olive oil, and avocado. Omega-3s are a special type of polyunsaturated fatty acid that are consistently lauded for their heroic health benefits.
Immunity booster – In 2020 everyone was working around the clock on one thing – immunity. Here, an omega-3-rich diet is at the top of the food pyramid. According to FSSAI, you should eat right during COVID-19 guidelines. Omega-3 rich plant-based foods like walnuts, pumpkin seeds, bajra, and fenugreek leaves should be included in our regular diet to support a healthy immune system.
Healthy you – If the human body is not taken care of, it can be fraught with problems such as cardiovascular disease, cancer, diabetes, chronic inflammation, metabolic syndrome, anxiety, depression, etc. Daily diet like walnuts can support brain health , Heart health and healthy aging.
The all-rounder – The beauty of omega-3 is its versatility. Whether you are a vegetarian or a non-vegetarian, a vegan or a plant lover, omega-3 fatty acids can be found and sourced in a number of different places. There are three forms of omega-3 fatty acids. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come from marine sources such as salmon, mackerel and trout. ALA (Alpha Linolenic Acid) comes from plant sources such as walnuts, chia seeds, flax seeds and vegetable oils. All omega-3 fatty acids offer certain benefits, so it is important to get these good fats from different sources. As the only nut high in omega-3 ALA (2.5 g per ounce), it’s best to start with walnuts to get more ALA into your diet.
So what are you waiting for? Promise to include the potency of 3 in your daily diet. Taking care of your overall wellbeing is as easy as 1, 2, 3!
1. Fleming YES, Kris-Etherton PM. Evidence of benefits for α-linolenic acid and cardiovascular diseases: comparisons with eicosapentaenoic acid and docosahexaenoic acid. AdvNutr. 2014; 5 (6): 863S-76S. doi: 10.3945 / an.114.005850.
3. Barcelo-Coblijn G, Murphy EJ. Alpha-Linolenic Acid and Its Conversion to Longer Chain N-3 Fatty Acids: Human Health Benefits and a Role in Maintaining N-3 Fatty Acid Levels in Tissues. Prog Lipid Res. 2009; 48 (6): 355- 74. doi: 10.1016 / j.plipres.2009.07.002.
4. Sala-Vila A., Guasch-Ferre M, Hu FB, et al. Dietary α-linolenic acid, marine o-3 fatty acids, and mortality in a population with high fish consumption: results of the PREvencion con DIetaMEDiterranea (PREDIMED) study. J Am Heart Assoc. 2016; 5 (1): e002543. doi: 10.1161 / JAHA.
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