Healthy Diet: Benefits of Omega 3 Fatty Acids

Omega 3 fatty acids or fish oil of EFA, are now a days becoming important in the diet chart for healing right from inflammation to heart diseases. From hair, skin to the heart, whole body needs omega 3 fatty acids.  Here is how omega 3 fatty acids impact our organs right from fetus to old age.

Our brain and eyes are made up of omega 3 derivative i.e. DHA. The brain and eyes of humans are very rich in DHA as well as other omega-3 fatty acids. DHA is a major physical component of the brain, and is in fact the most rich omega-3 fatty acid in the brain. Hence pregnant woman from 2nd trimester may include omega 3 EFAs in their diet plan to ensure brain growth and healthy eyes of their child.

Omega 3 Fatty Acids

Omega 3 fatty acids or fish oil of EFA

A recent study has found that regular intake of different omega fatty acids for six months could improve eyes irritation symptoms and cease the advance of inflammation that illustrates moderate to severe dry eye.

A new study shown that a DHA (docosahexaenoic acid) derivative, a main ingredient of fish oil supplements, can pacify and inhibit neuropathic pain caused by damages to the sensory system.

Higher levels of omega-3 fatty acids in the blood of patients who were just starting haemodialysis were very strongly associated with a lower risk of sudden cardiac death . Omega 3 also aids in thinning of blood which is helpful in regulating blood pressure and hypertension.

People living in polar region has lowest mortality in heart disease despite high intake of fats because, their traditional diet is very rich in omega 3 fatty acids than their other counterparts in US, Europe and Asia. When taken with cholesterol lowering food, omega 3 may help in regulating blood pressure and keeping heart health in check. Omega 3 may help in reducing oxidation of LDL cholesterol which is one of the main causes of high blood pressure.

Omega 3s anti-inflammatory properties reduces irritation and swelling, acts as a natural moisturizer that regulates dry skin, helps coping with stress, helps in healing skin damages caused due to excessive sun exposure by working at cellular level. If you are designing diet for glowing skin then omega 3 rich healthy diet or food supplements is the right consideration for you.

Healthy Diet

Healthy Diet

Omega 3 also helps regulates the blood lipids, thus regulating the blood sugar. The pancreas thus regulates the insulin without excessive working. Diabetic diet of a person may include omega 3 along with chromium, fiber and other multivitamins.

The anti-inflammatory characteristics of omega 3 EFAs may reduce the risk of cancer and autoimmune diseases such as lupus and rheumatoid arthritis.

Omega 3 EFAs are modern world’s “Sanjeevani” which is required for our skin to our cell membrane and heart. Hence, it is important that the source from which omega 3 is derived should be free from contaminants and food supplements shall be free from any artificial colour, flavor and preservatives. You may consider following foods in making your diet chart. Omega 3 RDA – 200-500 mg, ODA – 1000-2000 mg


Antioxidants and Health

Antioxidants are compounds which prevent oxidation. e.g.- apple turning brown after cutting, Potato turning brown after cutting.

Oxidation leads to degenerative changes in our body producing free radicals. The process of oxidation has many reasons including stress, pollution, smoking, radiation and junk food. Atom or molecules having with unpaired electrons cause radicals to be highly chemically reactive. Once in the body, the free radical searches for another cell from which it will steal an electron to stabilize itself, this Increases the oxidation of body. When it steals the electron, it turns the victim cell into a free radical. This free radical destabilizes the adjacent cell by stealing electron from it thus producing a chain of free radicals. Radicals, if allowed to run free in the body, may damages DNA, and produce inflammation, premature aging, and may be responsible for cancers. To stop this damage to the cell, these free radicals need to be neutralized.

High Protein Diet

High Protein Diet

Antioxidants like Vitamin A, Vitamin C, Vitamin E, Beta-carotene, Selenium etc help us to protect against FREE RADICAL DAMAGE by neutralizing and scavenging the free radicals thus protecting the DNA.

The normal functioning of cell depends on proper balance of pro-oxidants and antioxidants. The former promoted the release of oxygen to provide the energy needed for cell functioning. Antioxidants help to neutralize and counteract the detritus free radicals. But the natural mechanism may be inadequate some time-specially in pollution, poor environment, radiation, industrial effluent etc.

How to look younger? How to get glowing skin?

How to prevent aging? How to reduce wrinkles?

How to stay healthy in city pollution?

How antioxidants are must for us against free radicals?

The answer lies in Antioxidants. If the body gets antioxidant in a range between RDA and ODA, it is sufficient for a normal person to protect from free radical damage. The amount of dosage depends upon the person, type of environment and his past health record.

Vitamin A– Vitamin a is prepared by the body from beta carotene. Vitamin A is important for growth and development of cell. Vitamin A is needed by the retina in the form of retinol. It stimulates the action of white blood cells which are part of our defense system against external dangers.


•             Animal food like butter, ghee, whole milk, curd, egg yolk, liver etc

•             Liver oil of certain fish like cod liver oil.

•             Shark fish etc

Vitamin A is great Ant aging Nutrient. Vitamin A helps the skin rebuild tissues.

Vitamin C– Vitamin C is water soluble essential vitamin that is quickly lost from our body. Vitamin C is important for immune system. Vitamin C is very helpful in iron absorption. If taken with iron and folic acid, improves hemoglobin. Vitamin C helps regenerate vitamin E within the body.


•             Citrus food like Guava, Kiwi (green), Lemon, Broccoli, Berries, Tomatoes etc.

•             Cabbage, Melons, Peas, Peppers, Pineapple etc.

Vitamin C improve the skin texture, Protect against the Skin Discoloration, Healing Wounds. Vitamin C protects the skin from ultraviolet radiation and the effect of sunlight exposure.

Vitamin E– Vitamin E is Fat soluble Nutrient. It helps to protect cell from the damage caused by free radicals. Vitamin E is key for strong immunity healthy skin and eyes.


•             Nuts (peanut, almonds etc), Seeds like sunflower seed.

•             Green vegetables

•             Vegetable oil

Vitamin E is an excellent moisturizer. It protect against UV rays. It prevents the aging.

How vitamin C and Vitamin E work together in our Body?

Vitamin C is water soluble essential nutrient; Vitamin E is Fat soluble Nutrient. Your cells are made up of two components. Cell membrane and Cell interior. Cell membrane is outer casing of the cell it consist fats. Vitamin E is dissolves in fats; it helps to prevent oxidation e.g. aging in the membrane. Inside the cell consist mostly of water. Vitamin C dissolves in water, it can enter the cell and collect the free radical oxidants. Together these two vitamins protect cell from free radical damage. Vitamin C and E are believed to protect sperms from damage and improved sperm motility.

Diet kundali website is help you for diet for glowing skinhigh protein diet and diet plan so and you find out what is your future health.