Guide and tips

Sharpen your brain and health with Omega 3

Omega 3’s are a group of unsaturated fatty acids, and include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  EPA and DHA have the most research for health benefits, and are mostly available in seafood.  The body can convert some of the ALA consumed from foods into EPA and DHA in the body, but in a much smaller amount than eating foods rich in DHA.

DHA is a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles and retina. DHA comprises 40% of the PUFA in the brain and 60% of the PUFA in the retina. Fifty present of the weight of a neurons plasma membrane is composed of DHA. DHA is also very essential for developing foetus and healthy breast milk. According to a study conducted in UK reveals that Blood levels of DHA and other Omega-3 fatty acids are directly related to measures of cognition and behaviour of school children with below reading ability.

Low Omega-3 LC- PUFA and DHA predict behaviour and learning problems in looking healthy but underperforming students. Thus an increased dietary intake will be beneficial.

DHA is richly supplied during breastfeeding, and DHA levels are high in breast milk regardless of dietary choices. That’s why mother’s milk is the best food for the infants. However rich DHA foods to pregnant women increases the level of DHA in breast milk. DHA levels in breast milk are higher if a mothers diet is high in fish. The Food and Drug Administration has noted specific concerns for women who are pregnant or might become pregnant, nursing mothers, and young children regarding mercury levels in fish and shellfish.

DHA has recently gained attention as a supplement for pregnant women, noting studies of improved attention and visual acuity. Given the recently gained attention, the majority of pregnant women fail to get the recommended amount of DHA in their diets

DHA is a major fatty acid in sperm and brain phospholipids and in the retina. Dietary DHA may reduce the risk of heart disease by reducing the level of blood triglycerides in humans. Below-normal levels of DHA have been associated with Alzheimers disease. DHA deficiency likely plays a role in decline of mental function in healthy adults.

EFA (essential fatty acids) deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimers Disease, among others.

symptoms indicate a need for more high-omega-3 foods?

• Depression

• Cardiovascular Disease

• Type 2 Diabetes

• Fatigue

• Dry, itchy skin

• Brittle hair and nails
  
  

• Inability to concentrate

• Joint pain

Sources of DHA Omega 3 fatty acids include:

1. Fishes- Salmon(Rohu), Tuna, Swordfish

Salmon has the highest content of DHA of any fish source, ranging from 2000 to 3000 milligrams per 6 ounce serving. Wild salmon has more usable fish oil than farm-raised salmon.

Flaxseed and Flexseed oil (flaxseed oil has the highest linolenic content of any food),  hempseed and Hempseed oil, walnuts, pumpkin seeds, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.),Olive oil,  mustard oil, canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, tofu.(All oils are similar in terms of calories, so they must be consumed in moderation).

Algae is a source of DHA omega 3’s that even vegans find suitable, and can be purchased as a supplement product.

Posted by Unknown at 4:30 PM

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