Omega-3 fatty acids are essential components of cell building blocks. They are a family of essential fatty acids that play an important role in maintaining physical and mental health and strengthening immunity. Since our body does not produce these fatty acids, we must obtain them from our diet.
The three important fatty acids are: ALA (α-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Fish such as salmon, mackerel, fresh tuna, trout, sardines and herring are rich in omega-3 fatty acids and should be consumed once a week. Omega 3 fatty acids are also found in food sources such as nuts and oil seeds, such as walnuts, pistachios, chia seeds, flax seeds, etc.
In the COVID era, since strengthening immunity is our only protective measure, foods rich in Omega-3 fatty acids have become extremely important. They give your body the power to resist or avoid many diseases and protect you from COVID.
Reduce Covid risk
People with higher levels of omega-3 in the blood may have a reduced risk of dying from Covid-19 infection; a new study was proposed earlier this year. The results of the study published in the journal “Prostaglandins, Leukotrienes and Essential Fatty Acids” show that people with a low omega-3 index (O3I) have four times the relative risk of death than those with high levels.
According to researchers, the excessive inflammatory response known as the “cytokine storm” is the basic mediator of the severe Covid-19 disease.
Researchers say that Omega-3 fatty acids (DHA and EPA) have powerful anti-inflammatory activities. This preliminary study provides suggestive evidence that these fatty acids may inhibit the cytokine storm of Covid-19.
Improve prognosis after heart attack
A study published last year showed that regular consumption of foods rich in omega-3 fatty acids, including animal and plant sources, can strengthen the heart membrane and help improve the prognosis of myocardial infarction.
The study, published in the Journal of the American College of Cardiology, was conducted at the Institute of Medicine (IMIM), Del Mar Hospital, Spain, and used data from 950 patients.
The patient was monitored for three years after being discharged from the hospital. Researchers have observed that high levels of omega-3 intake in the weeks before the heart attack are associated with a lower risk of complications.
Omega-3 DHA is important for healthy pregnancy
DHA or docosahexaenoic acid is an essential omega-3 fatty acid. It is not synthesized by our body. It must be obtained through a diet rich in seafood such as salmon, tuna, and anchovies or through supplementation. However, if you follow a vegetarian diet, it usually does not get enough from your daily food intake.
Human babies’ brains develop rapidly, especially in the third trimester of the mother’s womb, until the first two years after the baby is born. DHA is considered a component of the baby’s brain because it accounts for 97% of the omega-3 fatty acids in the brain and 25% of the total fat content of the brain. Because DHA is abundantly present in the brain and retina, it helps to support the baby’s brain and eye development and the central nervous system.
In fact, DHA is not only a necessity for babies, but also a necessity for mothers. The optimal DHA level during pregnancy supports full-term pregnancy and a healthy birth weight. DHA has also been shown to reduce the risk of pre-eclampsia and support mothers’ healthy mood after childbirth.
Lack of Omega 3 in the diet may cause multiple sclerosis
A study showed that the abnormal immune system response to multiple sclerosis (MS) by attacking and destroying the central nervous system may be triggered by the lack of specific fatty acids in the tissues.
The findings, published in the Journal of Clinical Investigation, indicate that dietary changes may help treat some people with autoimmune diseases.
In an article published by IANS, Yale University professor and senior author David Hafler said: “We have long known that both genetics and environment play a role in the development of MS… This paper shows that one of the environmental factors involves diet.”
The adipose tissue of patients diagnosed with MS lacks normal levels of “oleic acid”, a monounsaturated fatty acid that is used in cooking oil, meat (beef, chicken, and pork), cheese, nuts, sunflower seeds, eggs, pasta, It is high in milk, olives and avocados, according to this research.