Omega-3 fatty acids are polyunsaturated fats that perform important functions in our body. Our bodies cannot produce the omega-3s we need to survive. Therefore, we need to get omega-3 fatty acids from the foods we eat.
What are fatty acids?
There are two main types of fatty acids, saturated fat and unsaturated fat. Also, there are two types of unsaturated fats, namely, polyunsaturated fats and monounsaturated fats.
Saturated fats are called “bad cholesterol” because they increase the risk of certain diseases, such as heart disease and stroke. Unsaturated fats (polyunsaturated and monounsaturated fats) are known as “good cholesterol” because they benefit our heart health.
Types of omega-3 fatty acids
There are three main types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid): EPA is called “sea omega-3” because it comes from fish.
- DHA (docosahexaenoic acid): DHA is also a marine omega-3 found in fish.
- ALA (alpha-linolenic acid): ALA is a type of omega-3 found in plant foods.
The needs of Omega-3 fatty acids in the human body
Omega-3 fatty acids help all the cells in our body function effectively. They are also an essential part of human cell membranes. They help in body structure and help in the connections between cells. Additionally, Omega-3s provide our body with energy (calories) and help many body parts function. This includes parts of our heart and endocrine system.
The benefits of omega-3 fatty acids
Omega-3s helps to lower the under given risks:
- Cardiovascular disease (CVD).
- Death due to CVD.
- Sudden death caused by an abnormal heartbeat (arrhythmia).
- Blood clots
Omega-3s also help to reduce the risk of the followings:
- Certain types of cancer, including breast cancer.
- Alzheimer’s disease and dementia.
- Age-related mascular degeneration (AMD).
Other health benefits
- Cardiovascular system: Heart, blood and blood vessels and blood are benefited.
- Pulmonary System: Lungs, airways and blood vessels are beneficial.
- Immune system: Bone marrow, spleen, lymphatic system and white blood cells are beneficial.
- Endocrine system: Pancreas, adrenal glands, thyroid gland, pituitary gland and hormones are beneficial.
Foods that provide omega-3s
- Fish and other seafood (such as salmon, mackerel, tuna and sardines)
- Nuts and seeds (such as flax seed, chia seeds, and walnuts)
- Plant oils (such as flax seed oil, soybean oil, and canola oil.
Marine Omega-3 fatty acids
It is no exaggeration to say that seafood is a treasure trove of omega-3 fatty acids. Almost all fish contain Omega 3. However, the table below lists the omega-3 fatty acid content of some fish/seafood.
| Types | Serving Size (gm) | Omega-3 (mg) |
| Anchovy | 57 | 1,200 |
| Clams | 85 | 241 |
| Crab | 85 | 351 |
| Lobster | 85 | 71 |
| Mussels | 85 | 665 |
| Oysters | 85 | 585 |
| Sardines | 57 | 556 |
| Shrimp | 85 | 267 |
| Tuna (albacore) | 85 | 733 |
| Tuna | 85 | 228 |
| Salmon (wild) | 170 | 1,774 |
Summary
Omega-3s are essential nutrients that must be obtained only from our diet. When we get ALA from food, our body has to convert some of the ALA into EPA and then into DHA. But if we eat seafood, we can get DHA directly. So seafood is a wonderful source of omega-3 nutrients and should be a part of our diet.
Author : Deyennae
Founder- Bizaka, Co-founder- DawnFish, Webbazar & Zaka Coins
Postscript @ DawnFish
At DawnFish, we sell a wide variety of fish and other seafood. You can order boneless cubes, slices, curry cuts and whole fish from us as per your requirements. Along with the usual sea fish, we also have prawns, crabs, squid and other oysters available. We sell daily caught fish of the highest quality.
For Contact :
Mob: 9489514829 WhatsApp: 9489415067
App @ DawnFish Web : https://dawnfish.in
