Omega-3 fatty acids also help maintain bone density.
As is the case with any nutritional deficiency, a deficiency of omega-3 fatty acids in the body manifests itself in the form of certain symptoms.
Omega-3 fatty acids are one of several nutrients that your body needs in sufficient amounts to function properly. A polyunsaturated fatty acid (PUFA) that is not produced by our bodies, omega-3 is responsible for controlling inflammation levels as well as brain and nervous system development. If your body doesn’t get enough omega-3s, it can lead to a variety of health problems, such as dehydration, frequent urination, fatigue, and mood swings.
As is the case with any nutritional deficiency, a deficiency of omega-3 fatty acids in the body manifests itself in the form of certain symptoms. Here are five signs that you may be suffering from an omega-3 deficiency:
skin irritation and dryness
Redness of the skin, sensitive and dry skin, or an abnormal increase in acne can be symptoms of an omega-3 deficiency. The nutrient prevents the loss of moisture from the skin and helps protect it from irritation.
dry eyes
If your eyes are unusually irritated or dry, you may need to get your omega-3 levels checked. Fatty acids play an important role in maintaining eye moisture, tear production, and overall eye health.
Depression
Omega-3 fatty acids have anti-inflammatory effects and even help treat neurodegenerative diseases such as bipolar disorder, dementia, and Alzheimer’s. Several studies show a link between a higher incidence of depression and lower omega-3 levels.
frequent thirst and urination
A lack of omega-3s can cause your body to feel dehydrated, and your mouth and throat to feel dry.
hair problem
Your hair can also feel the effects of any nutritional deficiencies. An increase in hair loss, and changes in hair texture, integrity and density may be signs that your omega-3 content is below the level required by your body.
How to improve omega-3 levels
While you can take nutritional supplements to combat low omega-3 levels, there are some foods that can naturally boost the levels of the nutrient in your body. Eating a diet rich in seeds, nuts and certain fish is extremely helpful in this regard. Here are some foods you can eat to naturally increase your omega-3 levels:
Walnut
Walnuts contain many nutrients, including omega-3, vitamin E, copper and manganese. You can eat walnuts on their own or add them to shakes, salads or any other recipe.
chia seeds
Chia seeds are a powerhouse of nutrients and also contain fiber and protein. Add the item to your salads or smoothies to boost your omega-3 levels. You can also try mixing chia seeds and water to serve as a nutritional substitute for eggs.
salmon
One of the most nutrient-dense foods in the world, adding salmon to your diet can have many benefits. In addition to combating any omega-3 deficiency, the food may help reduce the risk of health problems such as depression, heart disease and dementia.
cod liver oil
Rich in omega-3s as well as vitamins D and A, one tablespoon of cod liver oil can meet your daily requirement of three important nutrients.
flax seeds
Flaxseeds will give you a boost of fiber, magnesium and other nutrients. In fact, flaxseed oil is often used as a substitute for omega-3s.
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