Bone health and Omega 3 – Know its sources of the nutrient and its benefits

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Salmons are a rich source of Omega-3 | Photo Credit: Pixabay&nbsp

Key Highlights

  • Animal-based foods are a rich source of Omega-3 fatty acids
  • The Mediterranean diet is a type of diet that is rich in Omega-3 fatty acids
  • There are several proven health benefits of Omega-3 fatty acids

New Delhi: Several nutrients contribute to the healthy well-being of the human body. Deficiency in any nutrient may lead to the development of diseases and health conditions. Omega 3 is one such nutrient that is extremely essential for the body. You can fulfil your Omega 3 requirements from both animal-based and plant-based foods. Some animal-based sources of omega 3 include anchovies, sardines, oysters, tuna, and herring. Some plant-based sources of omega 3 include walnuts, chia seeds, flax seeds, and soybeans. What is omega 3 and what makes it so special?

Bone health and omega 3

Bones play a vital role in every human’s lifespan. It helps in the structuring and movement of the human body. It also helps protect the internal organs, therefore, a healthy skeletal system is important to ensure a smooth lifestyle. Consumption of Omega 3 can help improve bone health and reduce risks of developing conditions such as arthritis and osteoporosis. Several studies can back it up, such as a study published in PubMed Central called “Calcium, gamma-linolenic acid and eicosapentaenoic acid supplementation in senile osteoporosis”.

Health benefits of omega 3

Some incredible health benefits offered by omega 3 are as follows:

  1. Heart-healthy: According to an article published in the Indian Journal of Endocrinology and Metabolism called “A fish a day, keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system”, omega 3 can benefit the heart health immensely. It also works against inflammation which is one of the causes of strokes and cardiovascular diseases. 
  2. Promotes brain health: Any dysfunction in the human brain can cause dysfunction in the entire body. Omega 3 can help improve brain health by boosting mood and reducing stress and depression. Furthermore, it can help slow cognitive decline which is the major reason for the development of conditions such as Alzheimer’s.
  3. Improves skin and hair: Due to the daily pollution and stress, it becomes difficult to take care of the hair and skin. However, omega 3 can help improve the health of hair and skin and make them glowing and healthy. According to an articled publishes in “Marine Drugs called Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin”, it was found that fish oils, which are a rich source of omega 3, can help enhance skin and hair health.
  4. Eye healthy: The human eye is the window to the outside world and must be preserved. Omega 3 can help prevent the development of eye conditions such as vision impairment and blindness by preventing macular degeneration.
  5. Anti-inflammatory properties: Prolonged inflammation, also known as chronic inflammation in the body can lead to the development of various diseases. Several studies can back it up, such as a study published in PubMed Central called “Omega-3 fatty acids in inflammation and autoimmune diseases”.

Supplements vs natural sources

The availability of omega 3 supplements in the market is as prominent as the availability of natural sources of Omega 3. Fish being one of the most common sources, may not be a food choice for vegetarians, vegans, and people with fish allergies. Compensating for the requirement through supplements is not a wrong choice. However, choosing the right supplement is important to avoid any health repercussions. Wrong omega 3 supplement and dosage can lead to rising in cholesterol levels and risk of developing cardiovascular disease. Make sure you consult a healthcare professional before you start taking omega 3 supplements.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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