Omega 3 are fatty acids from a family of polyunsaturated fatty acids (PUFA) which consist of three types of fats important for your body grouped together. These 3 types of fats, namely ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are collectively known as Omega 3 fatty acids.
As our body does not have the capacity to produce Omega 3 by itself, hence the importance of getting it from proper diet. A lot of us do not eat foods rich in Omega 3 fatty acids for various reasons and as a result, we suffer from Omega 3 deficiency symptoms.
EPA and DHA are mainly found in animal-based food such as fatty fish, fish oil, eggs, and dairy from animals that are fed grass and meat. Vegetarians and vegans may need to take supplements of microalgae to get their required dose of DHA. ALA is found in many plant-based foods. Walnuts and flaxseed oil are other rich sources of Omega 3 fatty acids. Omega 3 fatty acids are a vital nutrient for the well-being of your brain and the retinas of your eyes. They have anti-inflammatory effects and help to prevent illnesses overall in your body. In this article you’ll know about Omega 3 deficiency symptoms and how they can affect your health. Let’s begin!
Omega 3 Fatty Acid Deficiency Symptoms
Omega 3 fatty acid deficiency symptoms are caused by Omega 3 fatty acids deficiency in your body. Omega three deficiency symptoms are an indicator of the development of serious health issues in your body. Some low Omega 3 symptoms may not be easily apparent to you if you suffer from the same, but apart from such Omega 3 lack of symptoms, you should be aware of the following very obvious symptoms of lack of Omega 3 in your body:
Problems with Hair, Skin and Nails
Omega 3 is important as it builds up cell walls in your body. Low in Omega 3 symptoms will be clear as you will experience the following:
- Brittle hair that will break away easily
- Dry skin
- Thin nails that will peel and crack very easily
You may also suffer from dandruff as well as rash on your skin including increased acne as an indicator of low Omega 3 levels symptoms.
Fatigue and Trouble with Your Sleep
This is a seemingly contradictory indicator among all the low Omega 3 symptoms. You will feel fatigued easily and at the same time will be facing issues with the quality of your sleep. This is also a tricky symptom as issues with sleep may be caused by multiple things, but the most likely culprit is the lack of Omega 3. Not only will your sleep quality be low, but you will suffer from other associated health problems due to lack of sleep.
Deficiency in Levels of Concentration and Attentiveness
As Omega 3 fatty acids are essential for brain development and functioning, Omega 3 deficiency signs and symptoms will include those that affect the efficient functioning of your brain. Lack of Omega 3 symptoms will cause difficulty with your memory and will make it very tough for you to focus properly. This may naturally lead to irritability and anxiety in you as well. You will find some adults and even some children who suddenly exhibit anger for no apparent reason. These adults and children are in all probability exhibiting Omega three deficiency symptoms.
Joint Pain and Cramps in Legs
Omega 3 fatty acids possess anti-inflammatory properties and this causes it to reduce swelling and inflammation in the various parts of your body, especially your joints, by its very nature. Lack of Omega 3 symptoms will include pain in your joints and in your body overall and severe cramping in your legs as the lack of this vital fatty acid is the underlying cause for such pains and cramps in the first place.
Allergies
Omega 3 deficiency signs will manifest in allergies such as asthma, eczema and hives. All of these allergic symptoms are brought about by lowered levels of Omega 3 in your body.
Excessive Build-up of Ear Wax and Loss of Hearing
Symptoms of lack of Omega 3 fatty acids in your body surprisingly also include the build-up of gunk or ear wax in your ears. Excessive ear wax is in itself a major cause for annoyance, but alarmingly, such excessive build-up may also lead to loss of hearing. Studies have indicated that the lack of Omega 3 fatty acids in your diet may also greatly increase the chances of loss of hearing due to old age.
Cardiovascular Complications and Concerns
Omega 3 deficiency symptoms may also lead to complications in your cardiovascular system. Omega 3 fatty acids are renowned for producing good cholesterol and for aiding in the fight against bad cholesterol in your body. Lack of Omega 3 fatty acids in your diet may lead to less production of High Density Lipoproteins (HDL) cholesterol, the good cholesterol and may hamper your body’s efforts to reduce Low Density Lipoproteins (LDL) cholesterol, which is normally referred to as bad cholesterol.
Difficulty in Menstrual Cycle for Women
Omega 3 fatty acid deficiency symptoms include difficult menstrual cycle for women. Women may experience periods which are prolonged in comparison to others. They may also go through heavy periods with more clotting.
Dryness in Eyes
Low Omega 3 fatty acid levels in your body will lead to unhealthy eyes. The moisture level in your eyes, a key component for maintaining healthy eyes, may reduce, thus causing discomfort in your eyes and even lack of vision in extreme cases. The production of tears, a vital component in flushing your eyes of external substances, may also reduce due to Omega 3 deficiency in your body.
>> Also Read: Achieve Good Health with Foods Rich in Nutrients
How Do You Increase Your Omega 3 Levels?
As you have already read, Omega 3 fatty acids should be an essential part of your diet. From the Indian perspective, the following foods will be a rich source of Omega 3 fatty acids:
1. Fish and fish oil are the best sources of Omega 3 fatty acids for your body. The following Indian fish are rich in this vital nutrient:
- Indian Mackerel
- Sardines
- Salmon
- Hilsa
- Rohu
2. Flaxseeds are referred to as the alpha of plant-based Omega 3 fatty acids. Just a spoonful of flaxseeds is sufficient to cover your daily Omega 3 fatty acids requirement.
3. Walnuts are a good source of Omega 3 along with being good for your fertility.
4. Soybeans are a powerhouse of proteins and a great source of Omega 3.
5. Leafy greens are rich in various nutrients including Omega 3 fatty acids. The following types of leafy green vegetables are particularly recommended:
6. Chia seeds are a good source of Omega 3 fatty acids.
7. Mustard oil has a better content of Omega 3 than the much talked about olive oil.
8. Beans like urad dal or mungo beans are rich in Omega 3
9. Squash vegetables are Omega 3 rich in content.
10. Berries are full of Omega 3 fatty acids and other valuable nutrient groups.
11. Mangoes are called the king of fruits and are an excellent source of Omega 3 fatty acids.
12. Muskmelon or kharbuja is another healthy fruit full of Omega 3 content.
13. Cabbages and cauliflowers are a fantastic choice for your Omega 3 intake. The following vegetables in this family are good for you:
- Cabbage
- Brussels sprout
- Broccoli
- Cauliflower
14. Eggs are a good source of Omega 3, especially those that are additionally fortified with the nutrient.
There are some people who because of their dietary restrictions or as a result of their body’s inability to synthesise Omega 3 from their diet, require supplements to be taken orally. Such supplements should only be taken after consultation with a doctor and under a prescription for the same. In India, you will find a large number of options in the aisles of your pharmacy where they stock food supplements. These are available in the form of capsules, and sometimes in the direct oil form and are known for their quality and efficacy.
The common types of supplements available in India for Omega 3 fatty acids are as follows:
- Fish oil
- Flaxseed oil
- Marine algae extract
In Conclusion
Omega 3 fatty acids play a crucial role in supporting very important body functions such as that of your heart and brain. Deficiency of this vital nutrient in your body can have far-reaching negative effects. As your body cannot produce Omega 3 fatty acids you need to include foods containing it in your diet or take supplements to reach the recommended quantity for you. In case you are falling short of your daily requirements, Omega 3 deficiency signs and symptoms will alert you to correct your course.
Additionally, to bet the expensive healthcare treatment costs in case of a medical emergency causing by any type of deficiency, you should invest in a comprehensive health insurance plan right away. This not only protects your savings amidst inflation but also ensures quality healthcare without a delay.
Disclaimers: All plan features, benefits, coverage, and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus, and policy documents carefully.
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