When it comes to health and nutritious elements, we often hear the name of omega 3 fatty acid. But do you know about its benefits? So let’s know in detail today what is omega 3 fatty acids and what its requirements and benefits are.

Omega 3 Fatty Acid

There are some fat like omega 3 fats, conjugated linoleac acid and gamma linolenic acid, which reduce hunger by turning the hormones in the body and are also helpful in dieting. Consumption of omega 3 fatty acid also reduces the risk of heart attack. It helps in the spread of the arteries, allowing them to have blood flow properly and enzymes help fat easily dissolve in the body and their metabolism is better. This does not allow excess fat to be stored in the body. But this fatty acid is not made in the body, it can be eaten only by food. For vegetarians, linseed is the best source of omega-3 acid, while meat eaters get it from the intake of fish.

Not only this type of fat prevents problems such as cardiovascular diseases, allergies and depression. Also, omega 3 also increases the resistance to the body. Omega 3 is found in sufficient quantities in fish oil, algae oil, salmon, fish etc. Apart from this, vegetarians can get it from linseed, nut, mustard oil and berries etc. Often people take fish oil pills for taking omega-3 fatty acids, which we also call fish cod liver oil.

Balanced Amount Is Right?

Either omega 3 fatty acid are beneficial for the health, but consuming more amounts of it can lead to several types of losses. If omega-3 fatty acids are consumed more than three grams daily, there is a possibility of bleeding, while there may be a hemorrhagic stroke due to excessive intake. Seven, consuming more than this can lead to increased low density lipoprotein (LPL) cholesterol in the body of people suffering from diabetes, which is quite harmful.

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Source of Omega 3 Fatty Acids

Linseed seed

Apart from a lot of nutrients in the linseed seeds, omega 3 and lignance (which acts as an antioxidant) are also abundant. It is a good source of both soluble and insoluble fiber and protein. It can be taken up to three grams throughout the day. The seeds of linseed can be eaten by sticks or bread.

Walnut

Many nutritious nutrients, not only omega-3, but also a great source of protein and dietary fiber. There are also manganese, copper, phosphorus and manganese. At least 4 to 5 nut nut food is beneficial every day.

Blueberry

Berry is not only a good medium for antioxidants, vitamins and minerals, but also omega 3 is also found in abundance. In blueberry, only about 174 mg omega 3 fatty acids are found.

Mustard oil

Saturated fat is reduced in mustard and contains omega 6 and omega 3, both types of fatty acids. Soya bean, nut, linseed etc. are also beneficial in other oils. But eat it in a balanced amount. Do not take more than 3 to 4 teaspoons throughout the day.

Soybean

Soybean contains proteins, isoflavones, fiber, lecithin, cabrehydrate, and micronutrients etc. You can also use its milk. Those people who do not digest milk, they can also take soybean in different forms. It contains about 40 grams of protein per hundred grams of milk.

Salmon

Salmon fish is considered to be the best source of Omega 3. This fatty acid is also a good source of vitamin D, niacin, vitamin B12, vitamin B6 and selenium. But it should not take more than 100 grams. Rather than roasting salmon instead of roasting or steaming it is more beneficial to eat.

Seafood

Omega 3 fatty acids in seafood such as prun, shrimp, oyster etc. have a considerable amounts. Those animals, especially fish, who live in cold water, have a high amount of omega 3 fatty acid.

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According to Previous blog post, the fish contains omega 3 fatty acid, which plays an important role in protecting the heart. This reduces bad cholesterol levels and does not allow blockage in the arteries. Omega 3 fatty acids prove to be helpful in the development and activity of the brain. It is beneficial to run the brain smoothly, to keep the heart healthy, to cope with the problems associated with the eyes, to treat stress, dementia and cancer.