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Omega-3 – Here’s How It Benefits Your Body!

While fats are generally unhealthy, omega-3 fatty acids are an exception to that rule.    

The fact is that you must consume omega-3 if you want your body to stay in peak shape. In fact, very few nutrients come close to omega-3 fatty acids with respect to health benefits.

Let’s find out how omega 3 benefits your health –

Do you have trouble reading the newspaper? You could be omega 3 deficient. Your retina needs DHA – a kind of omega 3 fatty acid to function properly. When you don’t eat foods that contain this nutrient, vision problems can crop up.

Worries and anxiety take a heavy toll on both your mind and your body and can lead to depression, heart disorders and brain stroke. Omega 3 fatty acids can help you deal with anxiety, worries and can even fight off depression.

Are you or a loved one expecting a child? Pregnant women need a regular dose of omega 3 fatty acids because it promotes brain development in the foetus. This has been observed to increase intelligence and enhance behavioural and social skills in children.

Heart disorders are a leading cause of hospitalization. How can omega 3 fatty acids improve heart health? They can combat the factors that challenge your heart health such as plaque, inflammation, blood clots, triglycerides, bad cholesterol and hypertension.

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Why is metabolic syndrome harmful? Because the illnesses that come under it such as central obesity (the waistline), high blood pressure and resistance to insulin can be very bad for your health.  

Did you know that omega 3 is not just good for a baby’s brain but your brain too? If you take omega 3 fatty acids all your life, it will slow down or prevent the degeneration of your brain. It will prevent memory loss and dementia. In fact, Alzheimer’s’ patients can really benefit from omega 3 supplements.  

Menstrual pain can be severe. It can significantly affect your quality of life. Women who consume omega-3s have milder menstrual pain. Omega-3 supplement is more effective than ibuprofen in treating pain during menstruation.

Inflammation is a natural response to infections and damage in your body. Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation. Omega-3s may treat arthritis and reduce the risk of osteoporosis. It may improve bone strength and joint health.

Studies have shown that regular consumption of Omega 3 fatty acids reduces the risk of colon cancer, breast cancer in women and prostate cancer in men.

As we know that omega-3 as a chemical provides anti-inflammatory properties. Some studies suggest that giving omega-3 supplements along with other dietary supplements might improve inflammatory conditions of the skin.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Good sources of Omega 3 –

Omega 3 fatty acids are mostly found in –

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They are also available as supplements.  

According to my observations, omega-3 fatty acids might have the ability to decrease the production of IgE. IgE antibodies can cause allergic reactions and asthma. Therefore, the consumption of foods that are rich in omega-3 fatty acids might give relief from asthmatic conditions.

According to my observations, omega-3 fatty acids might have the ability to decrease the production of IgE. IgE antibodies can cause allergic reactions and asthma. Therefore, the consumption of foods that are rich in omega-3 fatty acids might give relief from asthmatic conditions.

Dr. Rajeev Singh, BAMS

Conclusion

Omega 3 fatty acids should be an important component of your diet. Consume it regularly to keep illnesses at bay.

Also Read: Is Cottage Cheese Good for You? Unraveling the Potential Health Benefits According to Science

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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12 Best Sources For Omega 3 Fatty Acids

Omega 3 fatty acids are one of the essential nutrients needed by the body. They are a type of essential fatty acids that cannot be produced by the human body and, therefore, need to be replenished from other sources. Omega 3 fatty acids are part of every cell. They are necessary for brain function, proper vision, a healthy body, to reduce inflammation and many other important biological activities. Let us take a look at the best sources of Omega 3 fatty acids.

1. Flax Seeds

These are one of the most abundant sources of Omega 3. Having just a teaspoon of these seeds covers up the daily requirement of this essential fatty acid. Read more about the 8 health benefits of flax seeds.

2. Chia Seeds

Another good source of Omega 3 is Chia seeds that have been getting a lot of attention recently. They are also rich in manganese, fibre and calcium. Read more about the health benefits of chia seeds.

3. Mustard Oil

Used in Indian cooking for centuries, mustard oil is richer than olive oil in Omega 3. It also has a better ratio of Omega 3 vs. Omega 6 fatty acids than olive oil.

4. Beans

Mungo beans or Urad dal is abundantly rich in Omega 3. French beans are also a good option if you are looking to enrich your diet with Omega 3.

5. Squash Vegetables

Who said the squash vegetables are boring? They pack a punch when it comes to Omega 3. Use them as soups, as part of your casseroles or have in a curry.

6. Greens

The leafy greens are rich in iron, calcium and Omega 3 fatty acids. Broccoli, spinach, collards, kale are great alternatives to choose from.

7. Berries

Berries are full of antioxidants, essential minerals and vitamins and Omega 3 fatty acids. Add them to your cereal, smoothies or have them as a snack.

One of the important Omega 3 fatty acid is Docosahexanoic acid or DHA. This is of particular significance in children upto 5 years as they help in Brain growth. I routinely advise parents to feed these foods to children above 6 months of age

Dr. M.G. Kartheeka, MBBS, MD

8. Herbs and Spices

Adding Omega 3 fatty acids subtly to your diet are most of the popular herbs and spices. While they will not help you meet your daily requirements, they will boost your Omega 3 intake.

9. Mangoes

The king of fruits has an excellent Omega 3 vs. Omega 6 fatty acids ratio. Not just this, they are rich in protein and essential vitamins and minerals.

10. Melon

Muskmelon is another fruit that can boost your Omega 3 fatty acids intake. Since it has a lesser ratio of Omega 6 fatty acids, just like mangoes, melon makes for a healthy option.

12. Cabbages and Cauliflowers

Cabbage, Brussels sprouts, cauliflower and broccoli are fantastic choices when you want to increase the Omega 3 fatty acids in your diet.

Omega 3 fatty acids are needed for good skin, healthy hair, to fight cancer and inflammation, lowers triglycerides in the blood (they are responsible for causing heart diseases), are essential for foetal development, increase immunity and have a whole lot of other benefits. Just changing our snacking patterns or adding a spoonful of seeds to our diets can produce excellent results.

If you are on blood thinners and have chronic health conditions like heart disease, diabetes, kidney disease or liver disease, always consult your physician before taking Omega-3 supplements.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Health benefits of omega 3 fatty acids

Studies indicate that people who consume omega-3s regularly are less likely to be depressed. Some studies also show that when people with depression or anxiety start taking omega-3 supplements, their symptoms start to fade away slowly.

DHA is a type of omega-3 that makes up a major structural component of the retina. enough omega-3 is linked to a reduced risk of one of the world’s leading causes of permanent eye damage and blindness called macular degeneration.

According to research, it was observed that fish-eating communities had very low rates of these diseases. This was later figured out because of omega-3 consumption. Since then, omega-3 has been associated with various benefits to keeping the heart healthy.

Read More: 7 Health Benefits of Omega 3 Fatty Acids.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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19 Best Powerful Omega-3 Capsules In India

Key Highlights:

Introduction

In our busy lives, even when we try to maintain a balanced diet, we often fail at that. With so much stress and so much work it is hard to keep track of the nutrients the human body is receiving, let alone the nutrients it isn’t. That is why we often miss out on many potent nutrients like Omega-3 fatty acids- a common form of polyunsaturated fat that comes with tremendous health benefits. They are often found in fish but can be hard to include in our everyday diet. This is where omega-3 capsules come into the picture. By effortlessly taking one capsule a day, we can improve both our heart and brain health over time.  

Did You Know?

But finding the right Omega-3 capsules in the market can be a tough job, given that there are so many options. Here are some of the best products:

PRODUCT NAMECHECK PRICE
Wow Life Science Omega 3 Capsules Bottle Of 60Buy Now
Liveasy Wellness Vegan Omega – Bottle Of 30 CapsulesBuy Now
Truebasics Omega – 60 SoftgelsBuy Now
Everherb Flaxseed Omega 3 – Essential Fatty Acids – Healthy Heart – Bottle Of 60Buy Now
Healthvit Omega-3 Fish Oil 1000mg Double Strength 160mg Epa 120mg Capsules Bottle Of 60Buy Now
Swisse Ultiboost Odourless 4x Strength Wild Fish Oil -omega 3 -heart Brain & Eye Health- 200 CapsBuy Now
Wow Life Science Algae – Rich Omega 3 – 60 Vegetarian CapsulesBuy Now
Fast&up Promega Omega 3 Rich Fish Oil 1250mg 3:2 Health Epa:dha Ratio (60 Softgels)Buy Now
Healthkart Hk-vitals Fish Oil Supplement 60 SoftgelsBuy Now
Truebasics Ultra Omega Enriched 1250 Mg – 30 SoftgelsBuy Now
Truebasics Omega Beauty Advanced Formula – 30 Softgel CapsulesBuy Now
Healthkart Salmon Omega 3 – 60 CapsulesBuy Now
GNC Triple Strength Fish Oil Plus 1000 + Coq10 – 60 SoftgelsBuy Now
Truebasics Vegan Omega – 90 Vegetarian SoftgelsBuy Now
Neuherbs Daily Basic Supplements Combo- Deep Sea Fish Oil 2500mg(60) +true-vitamin With Iodine (60)Buy Now
La Nature’s Omega-3 Fish Oil – 60 Softgel CapsulesBuy Now
Healthkart Advanced Omega-3 – 60 CapsulesBuy Now
Gnc Triple Strength Fish Oil – 1500mg Fish Oil With 900mg & Omega-3s – 60 SoftgelsBuy Now
Pure Nutrition Omega 3 Triple Strength Marine Fish Oil Capsules Bottle Of 60Buy Now

1. Wow Life Science Omega 3 Capsules Bottle Of 60

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This is a pack of 60 capsules that are filled with Omega-3 fatty acids and are great for our joints and heart health. It contains DHA and EPA in a ratio of 3:2, and this omega-3 supplement can help you fight off several diseases by reducing inflammation in your body.    

Benefits:

2. Liveasy Wellness Vegan Omega – Bottle Of 30 Capsules

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These capsules offer you adequate amounts of omega-3s to keep your heart and mind healthy. It has a high amount of antioxidants and helps trigger the production of good cholesterol in the blood. It is considered good for people with cardiovascular diseases.  

Benefits

3. Truebasics Omega – 60 Softgels

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This product helps in the proper functioning of the blood vessels, maintains the blood pressure in the body and improves heart health. They are filled with sources of good fats, and as the body cannot produce its own, they can be really beneficial for us.  

Benefits

4. Everherb Flaxseed Omega 3 – Essential Fatty Acids – Healthy Heart – Bottle Of 60

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This product contains a high amount of ALA, soluble fibres, lignans, high proteins and polyphenolic compounds that work towards the betterment of the whole body. It helps to manage blood cholesterol levels and reduces oxidative stress and even has potent anti-inflammatory properties.  

Benefits

5. Healthvit Omega-3 Fish Oil 1000mg Double Strength 160mg Epa 120mg Capsules Bottle Of 60

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If you have any type of heart problem or problems related to blood pressure, then this product can be very beneficial for you. It is enriched with fish oil, protein, carbohydrates, fat and gelatin, strengthens the joints, promotes proper blood circulation and helps maintain overall health.

Benefits

6. Swisse Ultiboost Odourless 4x Strength Wild Fish Oil -omega 3 -heart Brain & Eye Health- 200 Caps

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Adding Omega-3 fatty acids in your diet can improve your overall health, and it can also promote good eyesight. This product contains 200 capsules rich in omega-3 fatty acids, EPA and DHA. It helps to maintain normal blood pressure and triglyceride levels in the body. Amongst a multitude of other benefits. 

Benefits

7. Wow Life Science Algae – Rich Omega 3 – 60 Vegetarian Capsules

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WOW life products are well-known for their health benefits, and this is no exception. It is made with seaweed algae and is rich in several important vitamins, minerals and fatty acids. You can even take these omega-3 capsules for eyes, bone and brain health.  

Benefits

8. Fast&up Promega Omega 3 Rich Fish Oil 1250mg 3:2 Health Epa:dha Ratio (60 Softgels)

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This product offers pure Omega-3 fatty acids and is easily absorbed by the body. They promote the normal functioning of the body along with various physiological processes and even promote good heart health. They have no fishy aftertaste or mercury in them either.  

Benefits

9. Healthkart Hk-vitals Fish Oil Supplement 60 Softgels

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Healthkart is known as one of the leading health and wellness brands in the country, and these Healthkart Omega-3 capsules are one of their best products. These soft gel capsules are rich in SPA and DHA, along with Omega-3 fatty acids and promote overall good health. They are also highly beneficial for good eyesight.  

Benefits

10. Truebasics Ultra Omega Enriched 1250 Mg – 30 Softgels

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These capsules are rich in Omega-3 fatty acids and are devoid of any fishy aftertaste or any amounts of mercury. They are preservative-free, and promote good heart health and brain function, along with your eyesight. 

Benefits

11. Truebasics Omega Beauty Advanced Formula – 30 Softgel Capsules

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This product is specifically designed to increase your overall beauty, and it does so by improving the health of your skin, hair and nails as well. It reduces the prominence of wrinkles and gives you a soft glow unlike any other product, and also increases the lustre of your hair.  

Benefits

12. Healthkart Salmon Omega 3 – 60 Capsules

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Made from fresh salmon, this product assists the normal functioning of the body and improves your brain and bone health. It also improves heart health, promotes joint flexibility and mobility and is beneficial for your eyes too.  

Benefits 

13. GNC Triple Strength Fish Oil Plus 1000 + Coq10 – 60 Softgels

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Made with high-quality ingredients, this product helps you to gain good heart health and joint flexibility. It does not have a bad aftertaste, so you can take one effortlessly every day. It is also enriched with several potent vitamins and minerals.  

Benefits

14. Truebasics Vegan Omega – 90 Vegetarian Softgels

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These soft gel capsules are one of the best sources of Omega-3 fatty acids in the market, promoting the overall well-being of the human body. It is made after a lot of scientific research, ensures good heart and bone health, and is 100% plant-based as well.  

Benefits 

15. Neuherbs Daily Basic Supplements Combo- Deep Sea Fish Oil 2500mg(60) +true-vitamin With Iodine (60)

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The Neuherbs Omega-3 capsules can increase your energy levels and stamina throughout the day, and help you get through the various stresses in life. Other than that, they can also benefit your bones, joints, eyesight and cardiovascular health.

Benefits

16. La Nature’s Omega-3 Fish Oil – 60 Softgel Capsules

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This powerful and potent set of capsules can help to maintain your cholesterol levels and prevent artery blockage. Known for their multitude of benefits, they can also keep your energy levels high throughout the day, and help you stay fit and active.  

Benefits

17. Healthkart Advanced Omega-3 – 60 Capsules

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As one of the best health and wellness brands in the country, the Healthkart Advanced Omega-3 capsules are rich in antioxidants, Omega-3 fatty acids and various other vitamins and minerals. Taking one daily can improve your overall health and reduce the risk factors for heart attacks and blocked arteries.  

Benefits 

18. GNC Triple Strength Fish Oil – 1500mg Fish Oil With 900mg & Omega-3s – 60 Softgels

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These highly absorbable capsules are great for your overall health. It helps you stay active throughout the day, and manages cholesterol levels in the body. They are easy to intake and great for people with heart diseases. 

Benefits 

19. Pure Nutrition Omega 3 Triple Strength Marine Fish Oil Capsules Bottle Of 60

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This product helps to maintain bone and joints health in the body and improves brain and heart function. It can be taken daily as it provides the body with much-needed omega-3 fatty acids and is also known to be beneficial for the eyes.  

Benefits

Also Read: Is Caviar Good for You? Exploring its Nutrition and Potential Health Benefits

Benefits of Omega-3 Capsules  

Omega-3 capsules have numerous benefits like improving heart health and keeping cardiovascular diseases at bay. They are also known to be beneficial for your vision and help to keep the joints and bones healthy. Taking one capsule a day can also substantially improve your brain function, which is why it is recommended for everyone at a growing age to take. Omega-3 capsules can even improve the quality of your skin and hair over time.  

Things To Consider Before Buying Omega-3 Capsules

Here are some points to keep in mind before buying any omega-3 Capsules

  1. Know the benefits
  2. Check the ingredient list
  3. Check the quantity and serving size of the products
  4. The reliability of the brand
  5. Check if they are free of preservatives, artificial colouring and mercury.

How To Use Omega-3 Capsules

There is no set time when you should take Omega-3 capsules, but it is often recommended to take one right after breakfast. But before doing so, it is always important to talk to a doctor who can guide you through the products, their uses and how much you should take every day.  

FAQ’s

Is it good to take omega-3 every day?

You can take Omega-3 capsules daily, but only if your doctor has advised you to do so. It is also important to keep the serving size in mind, as well as the ingredients before taking any. 

Is Omega-3 good for the skin?

Yes, they have proven to be very beneficial for skin and hair health, amongst several other benefits. It helps you get glowing skin and reduces the prominence of wrinkles over time. They are also very good for getting thick and lustrous hair, as well as strong and healthy nails.  

Can Omega-3 affect your period?

Omega-3 capsules can actually help relieve period cramps and even regulate the menstrual cycle in some cases. But it is important to consult a doctor before adding them to your daily diet. 

When should you take Omega-3, morning or night?

Omega-3 capsules can be taken at any time during the day, but they produce the best results when taken right after the morning breakfast.  

What are the side effects of having Omega 3 supplements? 

Omega 3 supplements must be taken in moderation, exceeding the dosage may cause some side effects like unpleasant aftertaste, bad breath, headache, heartburn, diarrhoea, etc.

Should I take Omega 3 on an empty stomach? 

No, it is advised that you must take Omega 3 with food. This will help maximize its absorption in the body and enhance its effectiveness. 

Is Omega 3 supplement easily available in the market?

Yes, you can buy Omega 3 supplements from any local store or online. These are manufactured by several well-known brands and are easily available.

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Omega 3 Vs Omega 6: Which Is Better?

There is so much literature on the importance of fat in our diets, whether we should have it or not, what kind is the best and what proportions of fat to consume in dietary intake. The argument that takes the cake is the battle between Omega 3 and Omega 6. Instead of shedding light, we end up feeling confused about what to do. To part the troubled waters, we bring you a definitive guide to eating your fats and which Omega fatty acids you should patronize.

Omega 3 and Omega 6 are both important as they are both essential fatty acids. The human body cannot synthesize them naturally but needs them for metabolic processes. Therefore, low-fat diets cause more harm than good as they reduce the body to a stage where it must work without these essential components to function efficiently, making it vulnerable to many diseases.

Both these fatty acids serve different purposes. But the body can use them both only up to a certain amount. So, each begins to compete with the other.   More research was done in both after a spike was found in obesity and cancer. The culprits were found to be vegetable oils that are rich in Omega 6.

Omega 3

Omega 3 fatty acids are very beneficial for the body. They are important constituents of cell membranes and affect the cell receptors. The hormones of our body, those biological messengers that ensure the body runs smoothly, need Omega 3. These hormones are responsible for optimal heart and brain function and efficient genetic expression. Wait, it doesn’t end here. Omega 3 also prevents lupus, eczema, rheumatoid arthritis, heart disease, stroke and even cancer. Some good sources of Omega 3 are salmon, sardines, beef, walnuts, flaxseeds and cauliflower.

Omega-3 or Omega 6 fatty acids do not show their beneficial effects immediately. It is important to consume them for a continuous period of at least three months to see the beneficial impact on health.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Read More:  Health Benefits of Omega 3 Fatty Acids.

Omega 6

Omega 6 fatty acids are found mostly in vegetable oils. They cause inflammation in the body and contribute to many diseases.   Our ancestors struck a balance when consuming both these fatty acids. A ratio of 1:1 doesn’t cause adverse effects on health. Both compete for the enzymes needed for digestion. Our diets have become rich in Omega 6 because we eat a lot of grains and many products have vegetable oils like corn oil, safflower oil, sunflower oil and soybean oil, which is hidden in them.

These oils don’t cost much and therefore, they are added to processed foods like cookies, popcorn, margarine, frozen food and many other snacks. Many of these oils are genetically modified even. These oils when cooked at high temperatures, like frying, oxidize the fat and make the body prone to cardiac problems, mutations in DNA and cancer.

Omega-3 FAs have anti-inflammatory characteristics due to their ability to reduce cytokines liberation. High-level of ω-6 FAs is always associated with an increased incidence of dangerous disorders like depression and heart disease. Hence omega 3 can be consumed but omega 6 should be consumed in moderation.

Dr. M.G. Kartheeka, MBBS, MD

Also Read: 1o Healthy Fat Foods You Should Be Eating.

The best way to ensure that you are taking in ample amounts of Omega 3 and Omega 6 is by following a 1:1 ratio. You can achieve this by eating more Omega 3 foods and doing away with processed food and hydrogenated vegetable oils. Eat more fish, at least twice a week and have an Omega 3 supplement to cover all bases.

Also Read: 6 Essential Vitamins & Minerals for The Body

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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