Omega-3 fatty acid has multiple health benefits. The person consuming omega-3 from fish could be protected from coronary heart diseases. For example, Eskimos, who consume a lot of seal and whole meat have much lower blood cholesterol, triglycerides that lower the rate of coronary artery diseases (CHD) than people living in Denmark who consumes less fish. At-least weekly once fish food lower mortality rate from CHD than men who ate none. Whatever the little quantity is indeed an advantage to increase the level of omega-3 in blood circulation.

Types

In omega-3 there are three types. Alpha-linolenic (LNA) found in vegetable sources. Eicosapentaenoic acid (EPA) and Docosahexaenoic (DHA) from fish and other marine life.

The Benefits of Omega-3 includes

  • Decreases insulin resistance in people with diabetes.
  • Reduces risk of Heart Diseases, cancer, etc
  • Lowers the rate of depression
  • Prevents the stroke and muscular degeneration
  • Alleviates common cold
  • presence of omega-3 in daily diet lowers triglycerides in people with type 2 diabetes, who are at the risk of heart diseases and having high blood pressure.
  • Improves blood clotting regulation
  • The pregnant ladies need omega-3 very much at third trimester as foetus need about 60% for retinal growth and about 40% for brain development
  • Lactating mother also should take care for the presence of omega-3 in their diet. Because baby receives omega-3 though breast milk for their good vision.

Food list with required quantity per day

 

Lentil – 1 cup Fenugreek leaves – 2 cups Sunflower oil – 2 teaspoon
Green beans – 1 cup Mustard – 2 teaspoon Corn oil – 2 teaspoon
black beans – 1 cup Walnut – 1 handful Fish – 400 gram
Dark green cabbage (Salad) – 1 cup Ground nut – Quarter cup Halibut
Soya beans – half cup Flax seeds – 2 teaspoons Shrimp
Cauliflower (Uncooked) – 1 cup Orange medium – 1 Cod fish
Tomato – 1 cup Straw berry – 1 cup Tuna fish
Green peas – 1 cup Pine apple – 1 cup Salmon
Capsicum – 1 cup Papaya medium – 1 Sardine
Kale – 1 cup Olive oil – 2 teaspoon Mackerel

 The Health condition that require Omega-3

 

Cardio-vascular disease Depression Osteoarthritis
Diabetes mellitus High blood pressure Osteoporosis
Alzheimer’s disease Migraine head ache Rheumatoid arthritis
Asthma Obesity Multiple sclerosis
Eczema