All about Omega-3 fatty acids

You’ve probably heard a lot about their value to your health, but do you really understand the ways in which omega-3 fatty acids are beneficial to you and which foods to get them from? Here’s a quick check on them.

What are omega-3 fatty acids? Omega-3s are a type of polyunsaturated fatty acids—one of four types of fats your body gets through your food. Says Dr Suman Bhandari, Senior Consultant, Escorts Heart Institute & Research Centre, New Delhi: “Omega-3s are often referred to as essential fats for the body because the body cannot make these fatty acids on its own, which must be obtained from essential foods.”

How are they beneficial?

• Says Dr Bhandari: “One of the well-known benefits of omega-3s is a healthy heart. The fat helps to lower cholesterol and triglycerides, can reverse and prevent high blood pressure and reduce the risk of stroke.”
  
  
• Says Dr Puja Tewari, Consultant, Fortis Hospital, Noida: “Omega-3s can decrease pain and inflammation in the body and can play a crucial role in preventing depression and other mental health challenges.”
  
  
• They also improve the body’s response to insulin by stimulating the secretion of leptin, a hormone that helps regulate not only food intake, but body weight and metabolism as well.

What are the sources?

All fish contain omega-3 fatty acids, but they are more concentrated in fatty fish such as salmon, sardines and herring. What if you are a strict vegan? Says Dr Tewari: “Other sources of omega-3s include yogurt, green leafy vegetables, soybeans, flaxseed oils, nuts such as almonds and walnuts.”

—Manu Kaushik