Nutrition Made Simple


April 02 2021



Omega 3 fatty acids are a type of PUFAs (Polyunsaturated fatty acids) that are found in foods like fish oil, flax seeds etc. The main types of omega 3 fatty acids include ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are very crucial for normal body functions. ALA is converted (to a very little amount) to EPA and DHA in our body. The rich sources of ALA being: vegetable oils like soybean oil, flaxseed oil. While sources for EPA and DHA are seafood like fatty fish or shellfish. 

ALA is an essential fatty acid which means that it is not synthesized in our body and we need to take it in our diet. Since only a very small amount of ALA gets converted to EPA and DHA hence, we need to take sufficient amounts in the diet. 

Omega fatty acids are very important components of our cell membranes surrounding our body. Retina, brain and sperm cells have a high content of DHA. They also provide our body with enough calories for the production of energy for our cells to perform normal body functions like immune system (fighting cells of our body), Cardiovascular system, endocrine system (hormonal system), pulmonary system (lungs), blood vessels etc. 

What are some of the sources of omega 3 fatty acids?

A sufficient amount of omega 3 fatty acids can be consumed by eating a wide variety of food items such as :

  • Seeds: Flaxseeds, Chia seeds 
  • Nuts: Walnuts 
  • Plant oils: Canola oil, Flaxseed oil, Soybean oil
  • Seafood: Fish especially cold-water fish like salmon, sardines, tuna or mackerel  
  • Other foods like milk, juice, yoghurt, eggs, soy beverages 

Let’s look at Some of the important effects of Omega 3 fatty acids : 

  • Helps in the prevention of cardiovascular disease: It has shown by many studies which show that consuming proper quantities of omega 3 fatty acids in our diet helps to keep the heart healthy and safe for CVS disorders. EPA  and DHA help to lower the triglyceride levels (bad cholesterol) while increasing the levels of HDL (good cholesterol) in our body which if elevated can lead to several health issues. So consuming kinds of seafood (one to two servings per week) provides the body with appropriate quantities of these substances.
  • Helpful in Dry Eye Disease: This occurs when our tears are not able to provide our eye with enough moisture and hence leads to itching, discomfort, the problem with vision, watery eyes and red eyes. The eye feels very tired. It is believed that EPA and DHA help in relieving these symptoms, but this evidence has yet to be proven.  
  • Role in Rheumatoid Arthritis: It is an autoimmune disease which leads to swelling, stiffness, pain and restricted movement in our joint areas. Some of the clinical trials have shown that EPA and DHA consumption help to manage the symptoms of RA. Although it is not yet fully proven. 
  • AMD (Age-related macular degeneration): This is a condition wherein the centre of the retina deteriorates (retina is a part of our eye, which helps in our vision) or may lead to the development of leaky blood vessels under the retina. It has been shown by some studies that people who took omega 3 fatty acids had fewer chances of development of AMD. 
  • Helps to fight depression and anxiety: A lot of people throughout this world suffer from depression in which a person feels sad, low on energy, pessimistic and general loss of interest while anxiety is wherein someone feels very nervous constantly. EPA has been shown to fight against these problems.
  • Development of infants: Some studies showed that infants who are given omega 3 fatty acids had good eye health and overall development of the infant’s health. 

Out of all these Salmon fish oils is the best-known source of omega 3 fatty acids. It is extremely rich in EPA and DHA. 

Salmon fish is commonly called “ray-finned fish” and can live in both fresh and salty water. They are born in freshwater where they live for some time and then later move into the ocean because if they get exposed to saltwater earlier in their lifetime their cells can burst. Interestingly salmon fish can change its colours too. It has about three different colours which they change during their lifetime. 

Salmon fish is really good for health as it provides several health benefits like it has anti-inflammatory effects, cardiovascular protective effect, helps to lower LDL (bad cholesterol) levels, improves blood flow, may support fetal development, may promote brain health, promotes healthy skin and eyes and may aid in healthy weight management.

What if you are a vegetarian and cannot consume fish? How will you be able to get all these health benefits ?

You can always consume Salmon Fish oil along with your diet. It will be extremely difficult to take a spoonful of oil, so fish oil capsules are made for this purpose which provides the oil in soft gel capsules which are easy to swallow and releases the oil in your body. You will not be required to taste or smell the actual fish or even the oil by consuming capsules.  

Where can you find these Salmon Fish oil capsules?

Alvizia Healthcare provides Alvizia's Salmon Fish oil 1000 mg Omega 3 EPA 330 and DHA 220. It consists of 60 soft gel capsules. It is a fish oil supplement. 

It is important to store them in a cool and dry place, protected from sun and heat. If exposed to heat the capsules may melt and stick together. 

The product is made in a GMP certified facility which ensures that the product is of good quality. 

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

Tagged: Joint-Support, Omega-3, Salmon-Fish, Softgels


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