Getting enough omega-3 fatty acids in the body is essential for good skin, brain and immune health. That’s why we should include foods or supplements rich in Omega-3 in our diet. and fish are often confused with one another, which is why vegetarians tend to avoid them. But now they need not worry as there are some alternatives which have nothing to do with meat.
If you want to stay fit then the importance of Omega-3 should not be ignored. There are times when your skin or nails start to change. These are all ways of your body showing that you need to consume more Omega 3. But to do this, you must first recognize the symptoms of omega 3 deficiency.
Omega-3 fatty acids are healthy fats that may help keep your heart healthy, reduce inflammation, and reduce your risk of diseases like cancer and arthritis. Apart from this, they control glucose tolerance, blood pressure, nervous system development and many more.
Symptoms of Omega-3 Deficiency
1. Changes in skin, hair and nails
Sudden dry skin, frizzy hair, and thin nails that break easily are symptoms that could be due to an deficiency. According to experts, apart from the problem of dandruff, it can also cause rashes on your skin.
2. Heart Concerns
If you have heart problems, this may be a sign that you need to increase your intake of . It prevents any kind of heart disease and also helps in controlling the cholesterol level.
3. Lack of concentration
When essential fatty acid levels are low, it can lead to difficulty with focus and memory. You may also get irritated easily. Experts say that children and adults who tend to get angry quickly without any reason may be suffering from deficiency.
4. Joint pain and leg cramps
from fish oil have excellent anti-inflammatory properties so it naturally reduces inflammation in the joints. If you don’t have joint pain, proper intake of can also prevent the pain caused by the pain.
5. Fatigue and sleeplessness
Sleep problems and fatigue are often associated with stress, but can also be caused by an omega-3 deficiency. With its help, you can get help in better sleep.
sources of omega-3
By now, you should know that fish, especially cold-water fatty fish like salmon, tuna, mackerel and sardines are great sources of But people who are vegetarian can overcome their deficiency by consuming nuts and seeds such as flaxseed, chia seeds and walnuts.
In addition to these, vegetable oils such as linseed oil, soybean oil, and canola oil can be taken as well as foods such as eggs, yogurt, juice, milk, and soy milk.