Omega-3 fats are crucial to our health and well-being. But, a recent study found that the majority of women are deficient making them more likely to suffer from irritating symptoms such as poor sleep and dry skin, but also potentially increasing their risk for heart disease.
You need to regularly add Omega-3 fatty acids in your diet in order to avoid deficiency. Seafood, especially fatty fishes like salmon and tuna, are the best dietary sources of omega-3 fatty acids, although some seeds and nuts, such as flaxseed, walnuts, and soybeans, also contain meaningful levels. Deficiencies in omega-3 fatty acids can cause several symptoms.
Omega-3 fat increase cell interest, which means that they’re of extreme significance for cell metabolism. Anyone whose weight loss plan is poor with omega-three fats is probably to have a slowed metabolism, which in turn leads to excess weight gain.
A study from the University of Oxford found that people with higher levels of omega-3 experienced better quality sleep. However, I always advise people to take omega-3 supplements in the morning, and not at night, as they can keep you awake if taken too close to bedtime!
Weak Immune System
One of other omega-3 fatty acids deficiency symptoms is to have a weak immune system, making you easier to get common colds, infections, and some other health issues. In a pint of fact, adequate amounts of omega-3 fatty acids aid in boosting up your immunity. The functions of these immune cells are increased by the docosahexaenoic acid and eicosapentaenoic acid. At the same time, vitamins soluble in fat, such as vitamin A, D, K, and E need these fatty acids to be absorbed & stored by your body.
Changes to Appearance
Low levels of omega-3 fatty acids can cause several superficial effects on the body, such as dry, itchy skin, flaky skin, discolored patches of skin or rash. The skin may also become oily in patches, and may take on a rough, bumpy appearance. In some cases, the fingertips may crack and peel.
Without a doubt, one of the most typical clinical signs of a deficiency of essential fatty acids is dry skin. This is very common in children when they are young if they are do not eat as they should. Skin problems are often the direct result of not eating enough Omega 3 and Omega 6. When this happens, we are more susceptible to infections and to poor healing of wounds.
Given that up to 60 percent of the brain is made up of omega 3 fatty acids, it`s no wonder that they are more than necessary for its proper function. If not enough is consumed the myelin sheath which surrounds the nerve cells might deplete, so the messages being sent through the brain will be slowed down or stopped. Multiple studies have found a link between higher omega 3 intake and reduced learning disability symptoms like ADD.
A large body of experimental evidence indicates that omega-3 fatty acids have significant effects on mental health. Serotonin is responsible for one`s sense of happiness. Interestingly, one of the key components of this important neurotransmitter is omega-3 fats.
Having heart problems may be one of the omega-3 fatty acids symptoms. Experts suggest having a diet rich in polyunsaturated and monounsaturated fats (including omega-3 acids) and low in saturated fat to prevent heart-related disease. The fatty acids aid in reducing the risk factors for disease related to heart, including high blood pressure and high cholesterol, by slowing the growth of plaque & blood clots, which may clog arteries. This is very important to decrease the chance of heart attacks, abnormal heart rhythms, and strokes in people with a higher risk of getting heart disease.
The main virtue of foods rich in Omega 3 fatty acids is that they relieve inflamed joints and morning stiffness.They reduce swelling and pain, acting as effective natural anti-inflammatories.
Eczema is a kind of rash which is frequently associated with omega 3 deficiency. One research has found that this ailment can be improved by up to 23 percent by supplementing omega 3 fatty acid DHA.
Regular fatigue can have many causes, but there is no doubt that a deficiency in omega-3 could be one of them. According to the University of Maryland Medical Centre, fatigue is a common symptom of an underlying omega-3 deficiency, and so boosting your diet with fatty oils could help to increase your energy levels.
Top 10 Omega 3 Foods List
- Salmon- 4 oz: 1.45g
- Sardines- 4 oz: 1.34 g
- Mackerel- 4 oz: 1.25g
- Grass-fed beef- 4 oz: 1.1g
- Flaxseed- 2 Tbsp: 3.2g
- Chia Seeds– 2 tbsp: 2.5g
- Walnuts- ¼ cup: 2.3g
- Natto- 4 oz: 0.52g
- Tuna- 4 oz: 0.33g
- Grass-fed Dairy- 8 oz: .25g
To sum-up, don’t forget, our body needs a regular dose of these healthy fats.