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What is Omega 3
Omega-3 fatty acids are essential polyunsaturated fatty acids that have been named so because of the structure of their carbon to carbon bond in the omega-3 position. Omega 3 fatty acids play a vital role in body functions including growth and development, brain functioning, hair growth, metabolism, skin health, reproductive system health and cell membrane integrity. Certain vitamins can only be digested and absorbed in the body in the presence of fat.
Omega-3 fatty acids have been categorized as essential because the body can’t make them itself and they need to be obtained through diet or supplements.
How Omega 3 fatty acids benefits
Omega 3 fatty acids reduce the LDL cholesterol (bad cholesterol) and improve the circulation of the blood in the body. An extensive study on Omega 3 fatty acids has found that, the fish oil, which is a rich source of Omega 3, helped participants decrease oxygen need by lowering the peak heart rate during exercise without any difference in the performance, thereby reducing the heart’s workload. Another research suggests that consuming omega 3 fatty acids improves overall cardiovascular health. Two of the Omega 3 fatty acids, EPA and DHA, are considered great for heart health.
Omega-3 fatty acids have anti-inflammatory effect. Some of the existing research suggest that omega-3 fatty acids may prevent the onset of some cancers by mediating the inflammatory response, though no clear relationship has be established between the two. Omega-3 fatty acids are used to manage inflammation related diseases like Crohn’s disease and rheumatoid arthritis.
Improved Joint health
Omega-3 fatty acids decrease the breakdown of cartilage tissue, thereby slowing and reducing inflammation associated with osteoarthritis.
Natural sources of Omega 3
These wonderful fatty acids are found in:
Omega 3 for Body Builders
A study presented at the Annual Meeting of the American Society for Clinical Nutrition claimed that in the women on very low calorie diets, ingesting Omega 3 fatty acids accelerated fat removal from adipose tissues indicating that Omega 3 has an important role in the fat burning process.
Omega 3 fatty acids, when taken with the meals, help in lowering the glycemic load of the meal, which means, the insulin spike that comes with food consumption won’t be as high because fats help lower it.
Omega 3 oil is considered to improve the flow of the blood to the muscles during exercise and helps to stimulate enzymes responsible for transporting fat to where it can be used up for energy.
Symptoms of deficiency
The symptoms that have been associated with Omega 3 deficiency include cardiovascular disorders, hypertension, aging, acne, psoriasis, prostate cancer, mental illness, vision disorders and depression. Omega 3 deficiency during childhood can result in poor development of the brain.
An intake of 1.6grams/day for men and 1.1grams/day for women has been suggested to avoid the Omega 3 fatty acid deficiency.
Intake of excess omega-3 fatty acids can result in blood sugar problems, bleeding, increase in oxidation and may give a hit to the immune system.
A fitness enthusiast should not completely avoid fat in the diet. These poly unsaturated fatty acid friends (Omega 3), not only assist in weight management, but also keep your heart and joints in good shape.
Omega 3 is a wonderful option for fitness professionals. Omega 3 not only assists in weight management, but also keeps your heart and joints in good shape for enhanced performance.