A polyunsaturated fatty acid (PUFA) with numerous health benefits, omega-3 is an essential nutrient for the overall proper function of the human body. First, what are fatty acids? These are made up of carbon, oxygen and hydrogen atoms, forming chain-like chemical molecules. Fatty acids are usually of two types, saturated and unsaturated. Saturated fats are often seen as “unhealthy,” while unsaturated fats are known as the “healthy” ones. Omega-3 is part of the unsaturated group.
In this blog, we’ll explore the main benefits of omega 3 and also look at some possible side effects you should know about.
Health benefits of Omega 3
Omega-3 fatty acids form a vital part of your cell membranes, and they are found naturally in some foods and artificially in dietary supplements. Regardless of the intake type, omega 3 benefits by supporting cell interactions, providing energy and are a healthy alternative to saturated fats.
While there can be some omega 3 side effects, the benefits are significant. Here are some key ways they can support your health:
- Reduce risks of cardiovascular disease: Studies have shown that consumption of omega-3 in any form can reduce the risks of heart disease. It may improve HDL cholesterol, lower LDL cholesterol levels and even reduce triglyceride levels. Additionally, small doses can help maintain blood pressure levels.
- Moderates certain mental conditions: The human brain is made of 60% fat, and omega-3 is a major part of it. These fatty acids are required for brain cell structures and their development. Including omega-3 in the daily diet may help in the prevention or recovery of certain mental health conditions, such as schizophrenia and bipolar disorder.
- May improve eyesight: Omega-3 fatty acids have moisture retention qualities, making them beneficial for preventing dry eyes. Underconsumption of omega-3 can lead to higher risks of developing eye disorders. On the other hand, regular consumption may prevent risks of degenerative eye ailments, such as AMD (age-related macular degeneration).
- Promotes healthy skin: The moisture-retaining qualities of omega-3 also help in keeping your skin moisturised and reducing dryness or irritation. Omega-3 can also help repair cell membranes and damaged skin cells.
- May reduce rheumatoid arthritis: Joint pain with swelling are common side effects of rheumatoid arthritis. Omega 3 fatty acids can help to reduce stiffness, joint pains and inflammation.
What are Omega 3 side effects?
The side effects of omega 3 can range from minor to serious, depending on how your body reacts to it. The minor side effects are as follows:
- Fishy aftertaste, breath or body odour
- Diarrhoea, stomach ache or upset stomach
- Excessive burping
- Other gastrointestinal signs, such as nausea
In rare cases, more serious side effects may occur, such as:
- Allergic reactions— rashes, breathing problems, swollen mouth or tightness in the chest.
- Abnormal heartbeat
- Dizziness or fainting
- Swollen arms or legs
- Unexplained chest pain
- Sudden and unexplained belling
Is it good to take Omega 3 everyday?
The right daily amount of omega-3 has not been established by experts yet. However, it depends on your gender and age. For men (adults), the average daily recommended amount is 1.6 g, while for women (adults), it is 1.1 g. Like any nutrient, too much omega-3 can be harmful. Taking high doses over a long time may weaken your immune system and increase the risk of bleeding. It’s best to stick to the recommended amounts unless advised otherwise by a doctor.
Can I take Omega 3 without consulting a doctor?
Omega-3 fatty acids are nutrients naturally found in foods like flaxseed and fish. Since it is an essential fatty acid, your body cannot make it and you must get it from natural foods or supplements. While omega-3 is generally safe, it’s still wise to consult a doctor before starting supplements— especially if you have a medical condition, take medications or plan to take high doses.
Conclusion
Some of the best sources of omega-3 are found naturally in foods. Oily fish like salmon, tuna and sardines, along with plant-based options like walnuts, hazelnuts and flaxseeds, are rich in omega-3 fatty acids.
When it comes to your health, neglecting such seemingly minor nourishment can lead to major risks. Hence, a complete diet and health insurance plans are significant. When you invest in health insurance or senior citizen health insurance (for those aged 60 years or above), you benefit from coverage of your medical expenses. Additionally, opting for health insurance for family is an even better way to protect your loved ones from the high costs of medical care.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.