Omega 3 is an essential fatty acid . Essential Fatty acids are fats which are not produced by are body and have to be taken through proper diet. Omega 3 is available in a number of food oils.
Omega 3 is important in body as it helps in reducing risk of cardiovascular disease as it reduces triglycerides in body, helps in cholesterol metabolism, building muscle tone, preventing various chronic diseases, has anti-anxiety properties, is good for sensory nervous system, eyes, avoids arthritis, good for hair, skin, nails growth. Some researches show that is very important during pregnancy.
RDI- daily intake of omega 3 fatty acid is around 1.1 g for women and 1.6 g for men. 1 tablespoon of flaxseed is enough.
Food Sources: –
- Fish (clod water ) and other seafood
- Some foods can be fortified by it e.g. some capsules
- Cod liver oil
Its deficiency in diet can lead to hairfall, slow metabolism, increased palpitation, itchy skin, rough patches on skin or scalp.