KOCHI: Omega-3 fatty acids, which the body cannot produce on its own, are vital for maintaining heart health, supporting brain and nervous system function, promoting eye health, and enhancing mental well-being. Despite their significance, the importance of these fatty acids is frequently overlooked. Additionally, omega-3 fatty acids can aid in the prevention of fatigue, skin disorders, joint pain, and inflammation, underscoring the necessity of incorporating them into one’s diet.
Long-term deficiency of omega-3 fatty acids can lead to a range of health complications. Dr. Manju George, chief dietician at VPS Lakeshore in Kochi, stated, “Prolonged omega-3 deficiencies can result in serious health issues, including cardiovascular problems and elevated cholesterol levels, cognitive decline, and memory impairment.” She emphasized that omega-3 fatty acids are effective in lowering bad cholesterol and in preventing prolonged inflammation that can be detrimental to health.
Dr. Susan Itty, senior clinical nutritionist at Aster Medcity in Kochi, noted, “A lack of omega-3 can lead to elevated triglyceride levels, increasing the risk of cardiovascular diseases. It may also result in higher blood pressure, cardiac arrhythmias, and irregular heartbeats. Furthermore, deficiency can impact mental health, leading to depression, anxiety, and cognitive difficulties.” She added that omega-3 deficiency has been particularly noted in individuals with ADHD and autism.
“We typically recommend omega-3-rich food sources for patients with elevated LDL and HDL cholesterol levels to enhance their health. For patients with excess body weight, we suggest incorporating nuts and seeds as snacks to promote satiety and reduce inflammation,” Dr. Susan explained.
To prevent omega-3 deficiency, it is advisable to consume fatty fish such as salmon, sardines, and mackerel at least two to three times a week, along with nuts and seeds like walnuts, flaxseeds, and chia seeds.
Indian mackerel, sardines, salmon, hilsa, and rohu are excellent sources of omega-3 fatty acids. The specific types found in fish, known as DHA (which supports cognitive development) and EPA (which promotes heart health and has anti-inflammatory properties), appear to offer the most significant health advantages. Dr. Susan also noted that nuts and seeds serve as additional beneficial sources. Furthermore, maintaining a healthy weight, engaging in regular physical activity, and effectively managing stress are important factors in sustaining omega-3 levels within the human body.
According to Dr. Manju, omega-3 fatty acids play a crucial role in enhancing the eye and brain development of the fetus during pregnancy. She emphasized that current literature does not advocate for the supplementation of omega-3 in commercial doses during this period. Dr. Susan pointed out that a deficiency in omega-3 during pregnancy may elevate the risk of premature birth and contribute to low birth weight and developmental delays.
Dr. Manju further explained that the body is unable to produce sufficient amounts of omega-3 fatty acids, making it essential to obtain these vital nutrients through our daily diet.
