Nutrition Made Simple


August 06 2021



Omega 3 fatty acids are the most essential fatty acid required for human health and are also called polyunsaturated fatty acids (PUFA). Omega 3 fatty acid is classified as essential fatty acid as it cannot be synthesised by the body and it can only be obtained from outside the body such as food sources which include fish such as halibut, tuna and salmon, nuts, oils, plants, krill and algae. Omega 3 fatty acids can be obtained both from plants as well as animal sources. Omega 3 fatty acids are mainly divided into the following types:

  • Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are known as marine omega 3 fatty acids and are found abundantly in fishes.
  • Alpha-linolenic acid (ALA) is an omega 3 fatty acid which is found commonly in nuts, vegetables, oils, animal fat, flaxseed oil and leafy vegetables.

The various benefits of omega 3 fatty acids include:

Reduction of cholesterol

A balanced diet is very essential for reducing the risks of developing diseases and to enhance the quality of life. High cholesterol is one of the most commonly present disorders nowadays which can occur due to many reasons, an improper diet being one of the major causes. Along with other lifestyle modifications, the intake of omega 3 fatty acids is extremely vital for reducing the triglycerides in the blood and the intake of foods such as mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut should be increased in such conditions

Reduction of blood pressure

Omega 3 fatty acid is a very important supplement in people suffering from hypertension. Omega 3 fatty acid reduces blood pressure and the use of fish oil in cooking is very beneficial in such conditions. In people who do not consume fish, omega 3 fatty acids can be obtained from canola oil or flaxseed oil. Consumption of Alvizia fish oil supplements are very good sources of omega 3 fatty acids and also very beneficial in controlling blood pressure.

Prevention of heart disease

The beneficial effects of omega 3 fatty acids are very much established in limiting the risks of developing cardiovascular disease. One of the most effective methods of reducing the risk of heart disease is to limit the intake of saturated fatty acids and increase the amounts of omega 3 fatty acids in the diet. The omega 3 which is a key ingredient in Alvizia fish oil has proven time and again its efficacy in reducing the conditions associated with heart diseases such as high blood pressure and high cholesterol. Omega 3 fatty acids are known to decrease stroke, risk of getting heart attack and abnormal heart rhythms. Reduction in meat diet and increasing the intake of fish to twice a week may increase the supply of omega 3 fatty acids to the body.

Reduces diabetes 

Patients who are diabetic have low levels of High-Density Lipoproteins and high triglycerides in their body. In diabetics, supplementing with fish oil is shown to decrease the triglycerides, apoproteins and also reduces the High-Density Lipoproteins. Therefore, the consumption of omega 3 fatty acid-rich foods has shown to significantly alleviate the symptoms associated with diabetes. 

Decreasing rheumatoid arthritis

Rheumatoid arthritis is an autoimmune disorder. Studies show that omega 3 fatty acids present in fish oil can reduce the classic signs of rheumatoid arthritis which include morning stiffness and joint pain thereby also reducing the dependency on non-steroidal anti-inflammatory drugs (NSAIDs). Supplementing with omega 3 fatty acids through the diet might be effective in reducing the pain and stiffness as well as enabling in strengthening the grip in patients with rheumatoid arthritis.

Reduces Systemic Lupus Erythematosus (SLE)

Systemic Lupus Erythematosus is an autoimmune disorder and it is the most common type of lupus disease which is characterised by symptoms such as joint pain and fatigue. Lupus affects a large number of tissues and organs in the body and a diet rich in fruits and vegetables, decreasing intake of red meat, use of coconut oil as the cooking oil and the addition of olive oil or fish oil in the diet help in reducing the inflammation and provides symptomatic relief.

Reduces osteoporosis

The presence of omega 3 fatty acids in supplements of fish oil might be beneficial in increasing calcium levels in the body and also helps in strengthening the bone. Deficiency of essential fatty acids such as eicosapentaenoic acid (EPA) may cause loss of bone density and increases the risk of getting osteoporosis.

Reduces stress

Stress, which is the most prevalent problem nowadays, is caused not only by overwork but also by the consumption of an improper diet. Addition of omega 3 fatty acids to the diet along with the consumption of other nutritious food such as fish instead of meat has been found to boost the antidepressants and thereby reduces the symptoms of stress in the body.

Aids in bipolar disorder

Bipolar disorder is a complex condition associated with unusual mood, depression and impairment in the cognitive function. The ingestion of fish oil rich in omega 3 fatty acids has shown a beneficial effect in improving the behaviour and brain function in individuals suffering from bipolar disorder.

Hyperactivity disorder

Children suffering from hyperactivity disorder have been found to have a decreased level of fatty acid in the body. Supplementing with omega 3 fatty acids through diet in these patients is necessary as its lower levels may lead to problems such as sleep disturbances and temper tantrums.

Reduces skin problems

Maintaining the intake of adequate omega 3 fatty acids reduces the risk of inflammation, acne and other skin problems. Omega 3 fatty acids are also known to protect against the danger of skin problems and from the harmful effects of sun damage. 

Reduces asthma

Studies show that regular intake of omega 3 fatty acids in the form of fish oil is beneficial in improving the lung function and also reduces the symptoms associated with asthma such as wheezing and coughing. 

Reduces macular degeneration

Macular degeneration is a condition in which there is a complete loss of vision in both the eyes leading to blindness. Studies have shown the supplements of omega 3 fatty acids can reduce macular degeneration and also reduce other associated eye diseases. 

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *



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