Omega 3 Fatty Acids are one of the most known types of polyunsaturated fatty acids. These fatty acids are very important for our body’s metabolism to perform normally. Mainly, there are three types of Omega 3 Fatty Acids- eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). Our bodies are not capable of synthesizing Omega 3 acids on its own, so we need to include its sources in our diet. Omega 3 can be obtained from the animal as well as plant sources. While the animal sources are well known, the main plant sources are walnuts, flax seeds, black cumin seeds, chia, soybeans, and hemp.
Various studies have also shown that these acids are beneficial for our heart, our cholesterol levels, it can effectively reduce inflammation; keep Alzheimer’s at bay, reduce the risk of cancer, fight depression, and control arthritis. Other than this, Omega 3 Fatty-Acids are also known to work great for patients with diabetes.
How does it work?
An Omega 3 Fatty Acids rich diet is said to decrease the insulin resistance effectively in people with diabetes. Insulin Resistance is the condition in which the human body needs insulin in order to maintain a normal level of blood sugar. This is one of the biggest marks of Type II Diabetes. A team of researchers from the Oregon State University has found out that DHA (docosahexaenoic acid) may decrease the formation of harmful glucose substances produced by our metabolism, that are generally linked to the complications of diabetes.
They study further revealed a term called ‘metabolomics’. They discovered that when the laboratory animals were supplied with 2 to 4 grams of DHA every day, it helped in preventing fatty liver disease. DHA even assisted in the metabolism of carbohydrate, vitamin, and amino acids. Omega 3 acids may also lower the triglyceride levels in diabetic people.
What are the best sources of Omega 3?
These are some of the best sources that you can include in your diet in the right quantity-
- Flax Seed Oil- Flax meal is the easiest way to include Omega 3 acids into your diet. Flax seed oil is six times richer in ALA than any other source.
- Olive Oil
- Canola Oil
- Black Cumin Seeds
- Hemp Fortified Foods
- Krill Oil- If you are a non-vegetarian, you can go for krill oil as well.
It is quite clear that supplementing Omega 3 Fatty Acids in your diet is a very simple change and very beneficial in the long run. If you are diabetes patient, you may want to talk to your doctor beforehand. While the result of these studies has been very exciting, you always want to be sure. If you do make the decision of adding them to your diet, seed based nutrition is your best bet. It is easy to include and it tastes good too.
There is clearly a strong connection between good health and Omega 3 Fatty Acids, so even if you are not suffering from diabetes, it won’t hurt to have it included in your diet. Just make sure that you do not take in excess of it.