Today we are discussing one of the most important fatty acids our body needs but can’t produce. Omega – 3 fatty acid is one such fatty acid, which plays an important function in our body but our body can’t produce that. We must get it from the food we consume.

Why Omega-3 fatty acids are so important?

According to the Harvard School of Public health, Omega-3 fatty acids are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function.

Omega 3 is an anti-inflammatory food which can repair damaged cells and restore a healthy balance that can prevent diseases like Alzheimer’s, cancers, heart disease and arthritis.  Omega 3 also lowers triglycerides, a type of circulating fats that can clog arteries, and improves overall blood circulation.

For better heart health also read: 10 benefits of a magic spice – Cinnamon 

According to the fatty acid hub, following are the signs of Omega 3 Fatty acid deficiency:

• Fatigue
• Lack of energy
• Feeling down
• Aching muscles and joints.
• Dry skin
• Itching
• Cracked nails
• Increased sleepiness
• Dull skin
• Gain in weight
• Confusion
• Extreme thirst
• Frequent urination
• Lack of motivation, easily distracted, anxiety and poor concentration.
• Mood swings

One can find out the deficiency with a simple blood test.

Having known the importance of Omega 3 fatty acids, the next question is from which food source (only plant-based) we can have this acid?

• For the vegetarian people, flax seeds are the richest source of Omega 3. I ounce i.e. 3 tablespoon Flax seeds contain 6,338 mg of Omega 3.

• Walnuts have a good dose of Omega 3 fats.

• Chia seeds

• Hemp seeds

• Beans like Mung, navy beans, kidney beans, and soybeans

• Cabbage and dark, raw leafy vegetables like spinach

All these foods are rich sources of Omega 3 fatty acids. In addition, these natural plant-based foods are a rich source of many other minerals and nutrients. Include these foods in your regular food intake.

“No disease that can be treated by diet should be treated with any other means.”  Maimonides (12th-century scholar)

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