Omega 3 Fatty Acids; Basics, Balance Ratio & India Diet

Omega 3 fatty acids are vital nutrients with several health advantages. The three main Omega 3s are ALA, EPA, and DHA, and each has special qualities.

The omega 3 ALA is present in vegetarian sources like flaxseed. The body may transform this short omega 3 EPA and DHA into the lengthier omega 3 EPA and DHA. It has been demonstrated that ALA lowers the chances of heart disease and improves skin health.

Long chain omega 3s EPA and DHA are absent from vegetarian meals. EPA has been found to lower the risk of heart disease and plays a critical function in regulating inflammation. The retina of the eye and the brain both contain a significant amount of DHA. Additionally, it has been demonstrated to lower blood pressure, reduce heart risk, aid in the development of the baby’s brain, and treat psychiatric disorders.

Although ALA can be transformed into EPA and DHA, the process is incredibly ineffective. Less than 10 mg of DHA are created for every 100 mg of ALA. Vegans and vegetarians can add a DHA supplement made from algae to their diets.

Omega 3:6 Balance

Essential nutrients like omega-3 and omega-6 fatty acids are important for maintaining excellent health. In contrast to Omega 3 fatty acids, which are anti-inflammatory, omega 6 fatty acids cause inflammation. Omega 3 to Omega 6 ratios must be kept in balance in order to maintain excellent health.

Omega 6 to Omega 3 ratios are thought to be best at 4:1 or less. A ratio of 15:1 or more is seen in many cuisines, including the majority of Indian diets. This is due to the fact that the majority of vegetarian foods, including cooking oils, common fruits, vegetables, and nuts consumed in India, have greater Omega 6 than Omega 3 content. Omega-3-rich foods are not often consumed in India.

It is thought that this imbalance raises the risk of chronic illnesses like heart disease. Getting enough omega-3 fatty acids is crucial for maintaining good health.

To plan a customized nutrition in order to maintain your Omega balance it is imperative that you get yourself tested first as this allows your nutritionist to gauge your health status and personalized nutrition approach for better health.

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