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Physique Global

Omega 3 Fatty Acids

Omega-3 fatty acids are type of polyunsaturated fatty acids. They are called essential fatty acids because Human Bodies are not capable of producing them. Seafood is the largest source of Omega-3 fatty acids which includes Tuna, Salmon. Other sources include eggs, walnuts, blackberries, flax seeds etc.

Animal based omega 3 is best source of omega 3 fatty acids and found in two forms as eicosapentaenoic acids (EPA) and docosahexaenoic acids (DHA). A third form of omega-3 fatty acids that’s also good for health is α-linolenic acid (ALA). Human body has to convert ALA to EPA and DHA but the conversion is only to a small degree.

Dosage:

There is no specific daily intake standard for omega 3. Many health organizations recommend a minimum 250mg to 500mg as daily dose of EPA and DHA combination for healthy adults. The dosage should be less than 3 grams per day or as recommended by your dietitian or trainer.

Benefits:

  • Fish oils help digest fats and assist stomach to make them break down into energy. Also, by curbing the desire for sweet carvings and snacks, the feeling of fullness of stomach is sustained. Thereby, elevating weight loss process.
  • Fish oil helps the body to gain essential fatty acids and therefore increases muscle mass. It also ensures that muscle degradation is reduced.
  • It also helps in lubrication of body joints which is vital for a bodybuilder to reap the benefits during muscle building.
  • Omega 3s are a form of HDL or good cholesterol that helps the heart function better and keeps your blood pressure under control.
  • Brain is DHA enriched organ and EPA may acts as anti-inflammatory substance. Studies found that EPA and DHA supplementation has a positive rule in prevention of age related cognitive decline and improves cognitive functioning.
  • Patients who start consuming diets higher in EPA and DHA experience reduced symptoms of anxiety and depression.

Final word:

Include omega 3 fatty acid food sources or supplements in your daily diet and reap all its amazing benefits to lead a healthier life.

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