Omega-3 fatty acids are essential components of the building blocks of the cell. They are a family of essential fatty acids that play an important role in keeping your body and mind healthy and boosting immunity. Since our bodies do not produce these fatty acids, it is imperative that we get them from our diet.
There are three important fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Fish such as salmon, mackerel, fresh tuna, trout, sardines and herring are high in omega-3 fatty acids and should be consumed once a week. Omega 3 fatty acids are also present in food sources like nuts and oilseeds like walnuts, pistachios, chia seeds, flax seeds etc.
In the times of COVID, our only protection is in the form of an enhanced immunity, in which foods rich in omega-3 fatty acids have become extremely important. They give your body the power to avoid or keep away from many diseases and keep you safe from COVID.
low risk of covid
People who have high levels of omega-3 in their blood may have a reduced risk of death from COVID-19 infection; A new study was suggested earlier this year. The findings, published in the journal Prostaglandins, Leukotrienes and Essential Fatty Acids, indicated that the relative risk of death was nearly four times higher in people with a low omega-3 index (O3I) compared with those with higher levels.
According to the researchers, an excessive inflammatory response called a ‘cytokine storm’ is a fundamental mediator of severe COVID-19 disease.
The researchers said that omega-3 fatty acids (DHA and EPA) have potent anti-inflammatory activities, and this pilot study provides evidence that these fatty acids may reduce the cytokine storm of COVID-19.
Improve post-heart attack prognosis
A study published last year noted that regular consumption of foods rich in omega-3 fatty acids, both from animal and vegetable origin, strengthens the heart membrane and helps improve prognosis in the event of myocardial infarction. does.
Published in the Journal of the American College of Cardiology, the research was conducted using data from 950 patients at the Hospital del Mar Medical Research Institute (IMIM) in Spain.
Patients were monitored for three years after discharge. Researchers found that having higher levels of omega-3s in the blood at the time of myocardial infarction, which was consumed in the weeks before the heart attack, was associated with a lower risk of complications.
Omega-3 DHA is Important for a Healthy Pregnancy
DHA or docosahexaenoic acid is an essential omega-3 fatty acid that is not synthesized by our bodies and must be obtained through a diet or supplements rich in seafood such as salmon, tuna and anchovies. However, if you are following a vegetarian diet, this is usually not achieved by consuming adequate amounts of daily food.
A human baby’s brain develops rapidly, especially during the third trimester in the mother’s womb for the first two years of the baby’s life. DHA is considered the building block of your baby’s brain as it accounts for 97 percent of the omega-3 fatty acids found in the brain and 25 percent of the total fat content of the brain. Since DHA is present in significant amounts in the brain and retina, it helps support the development of the baby’s brain and eyes and the central nervous system.
In fact, DHA is essential not only for babies but also for mothers. Optimal DHA levels during pregnancy support a full-term pregnancy as well as a healthy birth weight. DHA has also been shown to reduce the risk of preeclampsia and support a mother’s healthy mood after childbirth.
A lack of omega 3 in the diet can lead to multiple sclerosis.
One study has suggested that the abnormal immune system response that causes multiple sclerosis (MS) by attacking and damaging the central nervous system may be triggered by a deficiency of a specific fatty acid in tissues.
The finding, published in The Journal of Clinical Investigation, suggested that dietary changes may help treat some people with autoimmune disease.
In an article published by IANS, senior author David Hafler, Professor at Yale University, said, “We have known for some time that both genetics and environment play a role in the development of MS… This paper suggests that environmental factors include: One is the included diet.”
Fat tissue in patients diagnosed with MS lack normal levels of ‘oleic acid’, a monounsaturated fatty acid found in cooking oils, meats (beef, chicken and pork), cheese, nuts, sunflower seeds, eggs Found in high levels in pasta, milk. According to the study, olives, and avocados.
(with inputs from IANS)
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