Omega-3 polyunsaturated fatty acids are essential for the body to maintain all vital processes. A deficiency of PUFAs negatively affects the functioning of the nervous system, immune response, blood clotting, and vessel strength. Omega-3 can act as a conductor in the complex system of the human body.
One of the key tasks that nature has assigned to omega-3 polyunsaturated fatty acids (PUFAs) is the cleansing of blood vessels and the removal of cholesterol plaques. Ignoring this problem and taking no action can seriously damage blood vessels. Atherosclerotic plaques that accumulate on the walls of blood vessels negatively affect their elasticity and permeability.
Neglecting one’s health can lead to a lack of oxygen reaching the tissues of organs and blockage of blood vessels. This, in turn, can cause a heart attack, stroke, ischemic heart disease, and atherosclerosis — diseases that scientists consider to be among the main factors of premature death. How can one recognize the first signs of omega-3 deficiency? Here are the main ones:
increased fatigue;
dizziness;
frequent headaches;
decreased performance;
sleep problems;
worsening vision;
increased anxiety;
tendency to depression;
dry skin;
difficulties with concentration;
memory problems.
Among the symptoms of omega-3 deficiency, frequent colds and ARVI are also mentioned, which are related to a weakened immune system, for the normal functioning of which polyunsaturated fatty acids are necessary.
Where to Find Omega-3
Scientific research is constantly advancing. Every year, pharmaceutical companies release millions of packages of omega-3 onto the market, praising their products and emphasizing their uniqueness. They are undoubtedly necessary. In some cases, when the body is on the brink and urgent action is needed to stop destructive processes, they are indispensable.
This is the fastest way to saturate the body with omega-3 fatty acids. However, without consulting a doctor who can help determine the optimal amount that will be beneficial rather than harmful, this should not be done.
Dietitians consider the ideal solution for eliminating omega-3 fatty acid deficiency to be foods rich in this valuable nutrient. Polyunsaturated fatty acids are primarily found in vegetable oils and seeds, fish and seafood, as well as in some nuts and vegetables.
To replenish omega-3 deficiency, it is important to include fatty sea fish in the diet. Salmon is considered the leader in omega-3 content.
A high content of fatty acids is also observed in: Atlantic mackerel, herring, anchovies, coho salmon, capelin, sardines, and tuna. Additionally, seafood such as cod liver, caviar, shrimp, oysters, mussels, and clams are also good sources.
Valuable sources of omega-3 include nuts and seeds. These include: walnuts, pecans, pistachios, macadamia nuts, pine nuts, hazelnuts, flaxseeds, sesame seeds, chia seeds, and sunflower seeds. Omega-3 is also present in sprouted wheat grains.
Omega-3 can be found in eggs, butter, and some vegetables. Fatty acids are present in: beans, cauliflower, spinach, broccoli, and soybeans. When it comes to foods rich in omega-3, five stand out that contain the highest amounts of fatty acids:
Flaxseed oil.
Chia seeds.
Cod liver.
Atlantic salmon (sockeye).
Walnuts.
According to specialists, the regular presence of these products in the diet will help avoid omega-3 deficiency. However, each of them has its contraindications, which should be discussed with a treating physician.
