Omega3 deficiency
It is important to consume omega-3 fatty acids. It is an essential component of cell membranes. The body also needs them to make signaling molecules called eicosanoids , which help the immune , pulmonary, cardiovascular, and endocrine systems function properly.
Omega-3s are a type of polyunsaturated fatty acid ( PUFA ) that includes eicosapentaenoic acid ( EPA) and docosahexaenoic acid (DHA), as well as the essential precursor alpha-linolenic acid (ALA). Having an omega-3 deficiency translates into a risk of adverse health effects.
Foods rich in Omega 3
- Oilseeds or the germ thereof: chia seeds , kiwi , perilla, flax, cranberry , camellia, sea buckthorn , hemp, walnut , canola and soybeans .
- Nuts : almonds , pine nuts , pistachios , pecans , Brazil nuts , hazelnuts , cashews , sunflower seeds , pumpkin seeds , etc.
- Small concentrations of ALA are also present in vegetables and fruit in general.
- Germ of cereals , such as wheat germ , or extracted oils: chia oil, kiwifruit oil, perilla oil , etc.
- Fish : mackerel , tuna , bonito , garfish , lanzardo , horse mackerel, sard , herring , cod , salmon, anchovy , sea lettuce
- Seaweed : wakame, nori and kombu.
- Foods extracted from fish: cod liver , salmon roe , mullet roe , flying fish roe, sturgeon roe , bottarga , cod liver oil , salmon oil , etc.
Omega3 deficiency: symptoms and signs
Dry and irritated skin
One of the first signs of Omega3 deficiency is seen at the epidermal level. For example, sensitive , dry skin or even an unusual increase in acne can be a symptom. Omega-3 fats improve the integrity of skin barriers , preventing moisture loss and protecting it from irritants that can lead to dryness and irritation.
Taking a daily dose of 1/2 teaspoon (2.5 ml) of ALA-rich flaxseed oil for 3 months has been shown to effectively smooth out skin roughness and increase skin hydration by almost 40%. Same with taking omega-3-rich hemp seed oil daily if you have atopic dermatitis , also known as eczema , a condition that causes dry , itchy skin . Dryness and itching are greatly reduced by decreasing the use of topical medications.
Taking omega-3 supplements can help reduce acne breakouts and skin inflammation. EPA and DHA supplements can reduce the skin’s sensitivity to ultraviolet light .
Depression
Omega-3 fats are an essential component of the brain and known to have neuroprotective and anti-inflammatory effects . They can also help treat neurodegenerative diseases and brain disorders, such as Alzheimer’s disease , dementia and bipolar disorder . Many scientific studies have shown a correlation between a low omega-3 status and a higher incidence of depression.
While many factors contribute to the development of mental health disorders , a diet rich in omega-3s can help reduce the risk of some mental health conditions. It is recommended that you consult your doctor to be screened for depression and determine appropriate treatment strategies.
Dry eye
Omega-3 fats play a vital role in eye health, including maintaining eye moisture and tearing . Omega-3 supplements can help relieve dry eye syndrome . Symptoms of this often include eye discomfort and even vision impairment.
That said, many health conditions can contribute to dry eye symptoms. Therefore, it’s important to talk to your doctor if you experience dry eyes or other eye-related symptoms.
Joint pain and stiffness
Experiencing joint pain and stiffness can be a result of osteoarthritis , in which the cartilage that covers the bones breaks down. Alternatively, it may be related to an inflammatory autoimmune condition called rheumatoid arthritis (RA). Taking omega-3 supplements helps reduce joint pain and increase grip strength. An increase in joint pain or related arthritic symptoms may be a sign of omega-3 fat deficiency.
Brittle and dry hair
Just as omega-3 fats help retain moisture in your skin, they also help keep your hair healthy. Changes in hair texture, integrity, and density can indicate low omega-3 status. Taking omega-3 supplements daily, along with omega-6 fats and antioxidants, results in a reduction in hair loss and increased body of the hair shaft. If your hair is thinning or becoming dry and brittle, taking omega-3 supplements can help.
Omega 3: benefits
The nutritional intake of omega 3 is a determining factor for the balance of the diet and for guaranteeing the general state of health of the organism. It is essential to increase the consumption of foods rich in omega 3 , which have beneficial effects on health, such as:
- They are constituents of cell membranes
- They structure the nervous and eye tissue
- They are precursors of the anti-inflammatory eicosanoids
- Counteract hypertension and hypertriglyceridemia ( with beneficial effects on vascular health)
- They participate in maintaining brain function even in old age
- They protect against certain degenerative eye diseases
- They are supposed to reduce the symptoms of rheumatoid arthritis
- They improve mood by preventing certain forms of depression .
Here are the signs that you are eating very little healthy fat .
