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Good skin, brain and immune system health has a lot to do with omega-3 fatty acids. This is why we need to look for omega-3 rich foods or supplements. Omega-3 and fish are often said together. But vegetarians need not worry, as some options have nothing to do with meat. The importance of omega-3s should not be ignored if you want to stay fit. There are times when your skin or nails start to change. These are all your body’s ways of showing you need to eat more. So, let’s find out the signs of an omega-3 deficiency.
HealthShots has connected with Fauziya Ansari, Registered Dietitian, Apollo Spectra Mumbai, to find out how you should be able to tell if your body is lacking in omega-3s.
Omega-3 fatty acids are healthy fats that can help keep your heart healthy, reduce inflammation, and lower your risk of chronic diseases like cancer and arthritis. They also regulate glucose tolerance, blood pressure, nervous system development and much more.
Signs of omega-3 deficiency
Getting a blood test is not the preferred choice for many. But there are signs of omega-3 deficiency that you may notice on your body.
1. Changes in skin, hair and nails
Do you suddenly have dry skin, brittle hair and thin nails that crack easily? They may be due to an omega-3 deficiency. It builds cell walls, and when levels get too low, these are some of the changes you’ll see. Ansari says it can also cause breakouts, aside from dandruff issues.
2. Cardiovascular Concerns
If you have heart problems, this could be a sign that you need to increase your omega-3 intake. It protects against any type of heart disease and also helps in controlling cholesterol levels.
3. Concentration and attention problems
When the level of essential fatty acids is low, it contributes to difficulty concentrating and memory problems (brain exercises for more accurate memory). You might even be easily irritated. Children and adults who seem to get angry quickly for no reason could be suffering from an omega-3 deficiency, says the expert.
4. Joint pain and leg cramps
Omega-3s derived from fish oil have excellent anti-inflammatory properties and therefore naturally reduce swelling and inflammation in the joints. If you don’t have joint pain, a good intake of omega-3s can prevent damage that causes pain.
5. Fatigue and sleeping problem
Sleep disturbances and fatigue are often related to stress, but they are also due to a lack of omega-3s. You need it to sleep better (sleep better tips).
Sources of Omega-3
By now you should know that fish, especially fatty cold-water fish such as salmon, tuna, mackerel, and sardines, are excellent sources of omega-3s. Ansari says nuts and seeds such as flax seeds, chia seeds and walnuts are great options for vegetarians.
You can also consume vegetable oils such as flaxseed oil, soybean oil and canola oil, as well as fortified foods such as certain brands of eggs, yogurt, juice, milk and soy drinks.
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