Omega 3 or Fish oil – Importance, EPA, DHA, Food sources, Side effects, Benefits, deficiency, Daily dose, systolic and diastolic BP.

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Importance of omega 3 or fish oil:

Omega 3 or fish oil is a mixture of EPA ( Eicosapentaenoic acid) and DHA(docosahexaenoic acid).

EPA is essential for our heart health.
DHA is essential for our brain health.


It supports the maintenance of normal brain function in adults. Lack of DHA could be a reason responsible for weak memory at an early age. And helps you to keep your memory strong.
DHA helps you to become a fast learner and makes your brain more efficient. DHA is very beneficial for older people’s brains because their memory is not so good at that age; DHA slows down our ageing process and keeps our memory strong even in old age, leading to our brain’s more efficient and healthier.


In today’s modern-Era many people are suffering from heart diseases. EPA helps to reduce the low-density lipoprotein that is bad cholesterol and keeps your heart young and healthy.
You already know that the heart and Brain are your body’s two most important organs.

You must understand that it doesn’t matter what size your biceps are, how strong you are, and how many abs you have; without heart and brain, our survival is next to impossible.

Living without abs and biceps is acceptable because it doesn’t nourish our hearts and brain. We have to prioritise our inner health, and then we should focus on big biceps and abs.

Omega 3 or fish oil benefits:

  • Omega 3 or fish oil improves our heart health. EPA in omega 3 boosts good cholesterol levels, that is, HDL(high-density lipoprotein), which reduces the risk of heart diseases in the future.
  • Daily consumption of omega 3 or fish oil can maintain normal blood pressure levels. Some studies show that omega-3 can control diastolic or systolic blood pressure levels.
  • Omega 3 or fish oil increases the blood flow throughout the body during exercise, that prevents joint pain and swelling.
  • Pregnant women require DHA for themselves because DHA promotes the growth of the baby’s brain and muscles, and the baby gets a fast learning memory; so, giving a daily dose of DHA to pregnant women is essential.
  • During breastfeeding, women must get a daily requirement of DHA through their diet because It will give proper nutrition to the baby and mother that will promote healthy growth of the baby’s brain.
  • When you reach 50, your memory becomes weak day by day. DHA in omega-3 or fish oil helps you retain your memory for an extended period.

Diastolic blood pressure.

It is the pressure in the arteries during the rest period of the heart between beats. It is the time when the heart fills with blood and takes oxygen.

The typical level of Diastolic BP is between 75-80, and higher than this is a sign of high blood pressure.

Systolic blood pressure:

It is the first number that measures the pressure in your arteries when your heart beats. Around 120 is the typical level of systolic BP.

Food Sources that are rich in omega-3 

  • Tuna fish.
  • Salmon.
  • Flaxseeds.
  • Chia seeds.
  • Walnuts.
  • Fish oil supplement.
  • Flaxseed oil supplement.
  • Infant formulas.
  • Soybean oil.
  • Canola oil.
  • Hemp seeds.
  • Edamame is a type of soybean that is green in colour and known as vegetable soybeans.
  • Seaweed and algae.
  • Cod liver oil.
  • Krill oil.-It is an oil extracted from Antarctic krill(shellfish).
  • Algae oil.- Alga is a non-flowering aquatic plant that includes seaweeds(vegetables that grow in the sea), and it is a good source of omega-3 fatty acids.
  • Mackerel.
  • Herring.- It is a small silverfish.
  • Oysters,
  • Sardines.- It is a saltwater fish.
  • Anchovies.- It is a small silver/green fish.
  • Caviar-It is an unfertilized egg harvested from the sturgeon( It is a common name for fish species belonging to the Acipenseridae family) family of fish.
Hemp seeds

Omega 3 or fish oil daily dose/requirement:

1000mg, which includes:

Eicosapentaenoic acid= 500-700 grams per day.

Docosahexaenoic acid=200-300 grams per day.

 EPA is always higher than DHA

Symptoms of deficiency of omega-3 or fish oil:

  • Skin problems.
  • Hair fall.
  • Joint pain.
  • Skin irritation.
  • Thin nails.
  • Depression.
  • Leg cramps.
  • Cardiovascular diseases.
  • Alzheimer’s disease (weak memory).
  • Trouble sleeping.
  • Fatigue.
  • A problem in the menstrual cycle for women.

Omega 3 or fish oil benefits for skin and hair


Reduce inflammation: 

The anti-inflammatory properties of fish oil or omega-3 protect us from inflammatory molecules called cytokines that can damage our skin.

Delays ageing:

Fish oil or omega-3 delays ageing by maintaining our skin moisture and collagen levels and making our skin smooth and wrinkle-free.

Helps in hair growth:

Omega 3 strengthens the hair follicles and makes hair strong and healthy. Healthy fats in omega-3 or fish oil nourish the scalp and boost blood circulation in the scalp, which helps nutrients to reach hair follicles that increase hair growth.

Protect from sun damage:

EPA and DHA present in fish oil or omega 3 make our skin less sensitive to the sun, which protects our skin from harmful UVA or UVB rays of the sun.

Give protection from acne:

Omega 3 or fish oil can control sebum production from sebaceous glands. It fights against acne-causing bacteria and also manages the levels of acne-causing hormones like testosterone and androgen.


It is a male sex hormone that helps in maintaining male sex characteristics. Higher levels of androgen increase sebum production, which causes acne.


It is an oily substance produced by our body’s sebaceous glands. This means the more sebum your body produces, the more your skin will be oily.

Side effects of omega-3 or fish oil:

Excessive consumption of omega-3 or fish oil can cause.

  • Bad breath.
  • Diarrhoea.
  • Bad-smelling sweat.
  • Sometimes it causes headaches.
  • An unpleasant taste in the mouth.
  • Heartburn.
  • Stomach upset.
  • Loose stools.
  • Rashes.
  • Nose bleeding.

I hope now you understand the potential and impact of omega-3 on your health. So, It’s your responsibility to pamper your brain and heart with the positive results of Omega 3 or fish oil.

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