An alpha Omega

There are far reaching health benefits of Omega 3.

This is a kind of acid that our body simply cannot do without -essential fatty acids. Interestingly, our body doesn't have the capacity to produce these on its own. The only way for us to acquire essential fatty acids is through the food we eat.

Our body uses two basic types of essential fatty acids -linolenic and linoleic acid -to produce specialised fats called omega-3 and omega-6. The Omega-3 fatty acids are perhaps the most important.

These are polyunsaturated fatty acids that comprise a group of three fats, called alphalinolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are critical for metabolism and comprise essential nutrients.

Omega 3 fatty acids are required for numerous normal body functions such as controlling blood clotting as well as to build and maintain fluidity of cell membranes. Research shows they protect us from heart diseases, cancer, inflammatory bowel disease and arthritis, as they help in reducing inflammation. They also lower the amount of bad cholesterol circulating in our blood stream, thus inhibiting thickening of arteries.

Omega-3 can help if you feel depressed, fatigued, are unable to concentrate, or suffer from Type 2 diabetes, dry itchy skin, joint pain, heart disease or dry, itchy skin.

They are considered important for child growth and development.

Approximately 25-30 percent of fatty acids in the human brain consist of polyunsaturated fatty acids (PUFA) of which the omega-3 fatty acid DHA and the omega-6 fatty acid AA are the major components.

According to a study by University of Maryland Medical Centre, 100 boys with attention deficit/hyperactivity disorder (ADHD), it was found that those with lower levels of Omega 3 in their bodies had more learning and behavioural problems. A decreased intake of omega 3 is associated with increased risk of dementia.

It is therefore important for vegetarians to include foods in their diet on a daily basis that are rich in omega-3 fatty acids.

ALA, a common omega-3 fatty acid, is found in dark green leafy vegetables like spinach, pumpkin seeds, and hemp seeds; beans like soybeans, mungo, kidney and black beans; walnuts; flaxseeds; and oily fish like salmon and tuna too. The best source of Omega-3 is considered flaxseed or flaxseed oil.

More concentrated sources of Omega-3 can be found in oils such as soybean, rice bran and canola. Omega 3 is truly a gift of nature that has all-round benefits for our health.

Make sure you are having enough of this essential fatty acid every day in your diet.

The writer is a fitness expert.