Omega-3 is essential for maintaining brain function, cardiovascular health, and cellular integrity. Since the body cannot produce omega-3 on its own, it must be obtained through diet. Healthy adults typically require 250-500 mg of this beneficial fat daily for overall well-being. Individuals lacking sufficient omega-3 often experience the following issues.

Poor cardiovascular health

Omega-3 ensures healthy blood vessels, reduces triglycerides, and helps maintain normal blood pressure. Low levels of this fat can contribute to plaque formation, heart arrhythmias, and an increased risk of stroke or heart attack. The American Heart Association (AHA) recommends omega-3 from fish and fish oil to reduce cardiovascular events like heart attacks.

Increased inflammation in the body

Omega-3, particularly EPA and DHA, possesses anti-inflammatory properties. A deficiency in these two substances can lead to excessive inflammation, which contributes to chronic diseases such as heart disease, arthritis, type 2 diabetes, and even cancer. DHA in omega-3 fatty acids plays a significant role in neural development, disease prevention, and reducing the risk of Alzheimer's disease in older adults.

Cognitive and mood issues

A lack of DHA is associated with problems in thinking, memory, and learning. The brain is composed of nearly 60% fat, with DHA being one of its most important structural components. Omega-3 also helps improve mood, especially for individuals experiencing mild to moderate depression.

Vision problems

DHA is abundant in the retina. A long-term deficiency of this nutrient can lead to vision problems, dry eyes, or age-related macular degeneration. A diet rich in omega-3 fatty acids is crucial for overall eye health and can reduce the risk of certain eye diseases.

Joint stiffness and pain

Omega-3 helps reduce joint pain and stiffness, proving beneficial for individuals with rheumatoid arthritis. A deficiency in this nutrient can cause joint discomfort.

Omega-3 deficiency can easily lead to joint pain. Photo: AI

Dry skin and hair

Omega-3 nourishes the scalp and hair strands from within, promoting natural hair moisture. When this nutrient is lacking, hair can become dry, brittle, and lifeless, potentially leading to dandruff and an itchy scalp.

To boost omega-3 levels in the body, incorporate more fatty fish like salmon and mackerel into your diet. Flaxseed, chia seeds, walnuts, and eggs are also rich in omega-3. For those who do not absorb enough omega-3 from food, high-quality fish oil or algae-based supplements can be helpful. However, individuals should consult a doctor before taking supplements.

Le Nguyen (According to Times of India)