A generation ago, a typical Indian meal often included homemade chutneys made from flaxseeds, sesame seeds, or niger seeds. Today, these humble staples have largely been replaced by ready-to-eat foods. In the process, we may have unknowingly reduced our intake of an essential nutrient: omega-3 fatty acids.
One of the biggest reasons for this shift is the way our eating habits have evolved. Busy lifestyles have increased our reliance on processed and convenience foods, while traditional sources of omega-3 have gradually disappeared from our plates.
Over the past few years, omega-3 has become a buzzword. It is promoted on social media, featured in advertisements, and frequently recommended by doctors and nutritionists. Naturally, this raises an important question: Is omega-3 truly as important as it is portrayed or is it simply another health fad?
While omega-3 has gained widespread public attention only in recent years, its importance has long been recognised by the scientific community.
So, what exactly is omega-3? Is it another vitamin or mineral?
Omega-3 is neither a vitamin nor a mineral; it is an essential fatty acid, a type of healthy dietary fat. Since the body cannot synthesise it on its own, it must be obtained through the diet. Let us understand what role it plays inside our body.
Omega-3 is widely recognised for its heart-health benefits, but its role extends far beyond the heart. It contributes to the healthy functioning of the brain, eyes, skin, hormones, and several other body systems.
We know that a diet high in oily, fried, and highly processed foods, combined with a sedentary lifestyle, can contribute to an unhealthy lipid profile. This includes increased levels of LDL (bad cholesterol) and triglycerides.
Think of our blood vessels as household pipelines. Much like dirt clogs pipes, fatty deposits can gradually narrow our vessels, reducing blood flow and increasing the risk of heart disease. Omega-3 can help reduce triglyceride levels and hence support overall heart health. This is why people with abnormal cholesterol levels are often advised to pay attention to including omega-3 sources in their diet.
Benefits of omega-3
The brain also depends on omega-3 fatty acids for its structure and functioning. DHA (docosahexaenoic acid), one of the major omega-3 fatty acids, is essential for brain and eye development, particularly during pregnancy. Omega-3 is also associated with better memory and concentration, making it important for adults as well as children.
Omega-3-rich foods may also support overall metabolic health in conditions such as diabetes, PCOS and fatty liver, which are often associated with chronic inflammation and altered lipid metabolism.
Women going through menopause also experience several hormonal changes, which negatively influence their cholesterol levels and cardiovascular health. During this phase, a diet that includes omega-3 sources can be a valuable addition to an overall heart-healthy lifestyle.
How do we include omega-3 in our daily diet?
Fish such as kingfish (surmai), Indian mackerel (bangda) and Indian salmon (rawas) are rich dietary sources of omega-3. Vegetarians can obtain omega-3 from flaxseeds (javas), walnuts, pumpkin seeds and sunflower seeds. Roasted seed powders could also be added to everyday foods, sprinkled over vegetables, mixed into dough while preparing parathas, or added to other dishes. These small dietary changes can be a practical way to incorporate omega-3 in everyday meals. However, it is important to remember that such dietary additions are not a replacement for any type of medical treatment but should be considered a part of a balanced diet.
Are there any supplements for Omega-3?
Yes, omega-3 supplements are available in the market. Remember those yellowish cod liver oil capsules that many of us were given as children? They were once a popular way of getting omega-3. Today, fish oil and krill oil supplements are more commonly used as they provide concentrated amounts of EPA and DHA, the active forms of omega-3 fatty acids.
For vegetarians as well, several algae-based omega-3 supplements are available. Supplements can be useful in situations where dietary intake of omega-3 is inadequate or when including omega-3-rich foods regularly is difficult, such as in certain gut conditions like IBS.
When choosing an omega-3 supplement, check the amount of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) it provides, as these are the active forms responsible for many of omega-3’s functions.
Generally, supplements with a ratio of EPA and DHA as 2:1 or 3:1 are usually preferred. Omega-3 supplements are best taken after a meal, preferably earlier in the day. If fish oil supplements cause 'fishy burps', taking them after a meal or storing the capsules in the refrigerator before use may help reduce this effect. It is also advisable to store omega-3 supplements away from direct light and excessive heat to help maintain their quality.
Omega-3 supplements are generally well tolerated, but 'more' is not always necessarily better. Taking them in excessive amounts may cause side effects such as loose stools in some individuals. Particularly people with autoimmune conditions should take the supplements only under the guidance of a doctor or nutritionist. For children, the priority should always be to obtain omega-3 through a balanced diet rather than relying on supplements.
Before looking for a test to measure your omega-3 levels, here's something worth knowing: unlike vitamin B12 or vitamin D, there is no routinely recommended blood test for omega-3 status. Instead, simply have a look at your meals. If omega-3-rich foods rarely feature in your diet, you are probably not getting enough.
Certain blood markers can also offer indirect clues. Elevated inflammatory markers like C-reactive protein (CRP), ESR (Erythrocyte Sedimentation Rate) and dipped HDL levels may suggest dietary improvements. However, these tests do not diagnose an omega-3 deficiency on their own.
Ultimately, maintaining an adequate intake of omega-3 is easier and far more beneficial than trying to make up for it later. Regularly including omega-3-rich foods in your daily diet is often all it takes. And remember, supplements are only useful to bridge nutritional gaps when needed, not to replace a balanced diet. Lasting benefits come from combining the right nutrition with regular physical activity, adequate sleep, and a healthy lifestyle.
The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.
