When talking about fat, there is a type that you definitely add to your regular diet – omega-3 fatty acids. These fatty acids, also called n-3 fatty acids, are known to polyunsaturated fatty acids which are very important for the whole health. Basically, there are 3 types of these fatty acids – eicosapentaenoic acid, docosahexaenoic acid that is commonly present in marine oils, and alpha-linolenic acid that is present in plant oils. They are considered as “essential” fatty acids because the body has not the ability to produce them on its own. Hence, you must rely on foods rich in omega-3 fatty acids in your daily diet to enjoy their health benefits. If possible, try to get these fatty acids from foods instead of supplements to avoid the omega-3 fatty acids deficiency symptoms. Aim to consume fish high in docosahexaenoic acid and eicosapentaenoic acid omega-3 fatty acids for 2 or 3 times per week. Some kinds of fish that are high in docosahexaenoic acid and eicosapentaenoic acid are anchovies, herring, bluefish, mackerel, sardines, tuna, and wild salmon. Another important kind of omega-3 fatty acids is alpha-linolenic acid. Some of the healthy food sources of alpha-linolenic acid are walnuts, flaxseed oil and flaxseed, and canola oil. Insufficient or low levels of these important fatty acids may result in a deficiency in your body. A lack of any nutrient may be detrimental to the health and cause a few health problems. So, today VKool will show you the top 10 omega-3 fatty acids deficiency symptoms. Continue reading this article to know more.
Top 10 Omega-3 Fatty Acids Deficiency Symptoms You Should Know
7. Weight Gain
10. Heart Problems
Omega-3s play an important role in brain function and normal growth & development. One of the first omega-3 fatty acids deficiency symptoms is to have poor mental performance because these acids are known to be important for memory & mental performance. They aid in building the cell membranes in your brain, which are crucial for brain health. Therefore, taking a good amount of these fatty acids is very important when talking about efficient brain function. In a point of fact, low intake may result in attention-deficit hyperactivity disorder and poor academic performance. According to a study in the Nutrients in 2010, low levels of these fatty acids can contribute to attention-deficit hyperactivity disorder and related developmental & other mental health issues. According to a study in the Nutrients in 2011, docosahexaenoic acid has a key role in neurodevelopment as well as the prevention of neurodegenerative & neuropsychiatric disorders.
According to a study in the Clinical Nutrition Experimental in 2012, an increase in the polyunsaturated fatty acids, particularly docosahexaenoic acid, can improve literacy & behavior in children with attention-deficit hyperactivity disorder. The greatest benefit can be seen in children who have the learning difficulties. Another study in 2012 also confirms the positive impact of supplementation of omega-3 fatty acids in children with attention-deficit hyperactivity disorder.
Failing eyesight and other eye problems are considered another of omega-3 fatty acids deficiency symptoms. These fatty acids are a crucial element of fat molecules, which will keep your eyes healthy and strong. They also help drain out the intraocular fluid from your eyes properly, thus reducing the chance of high eye pressure & glaucoma. Dry eye syndrome has been associated with omega-3 deficiency. According to a study published in an American journal in 2009, people who ate the most omega-3 fatty acids were 30% less likely to get macular degeneration than people who consumed less. This study was followed up over 12 years. According to a study in 2011, cod liver oil (a great level of omega-3 fatty acids) may help to treat glaucoma, the main reason for vision impairment in the United States. Another study in the International journal in 2013 concludes that these fatty acids have a key role in improving some signs of dry eye syndrome. This benefit is more marked in problems such as meibomian gland disease and blepharitis. According to a study in the Investigative Ophthalmology and Visual Science in 2014, dietary oily fish & seafood intake significantly reduces the risk of macular degeneration related to age.
See more: Natural Clear Vision Review
One of other omega-3 fatty acids deficiency symptoms is to have a weak immune system, making you easier to get common colds, infections, and some other health issues. In a pint of fact, adequate amounts of omega-3 fatty acids aid in boosting up your immunity. The functions of these immune cells are increased by the docosahexaenoic acid and eicosapentaenoic acid. At the same time, vitamins soluble in fat, such as vitamin A, D, K, and E need these fatty acids to be absorbed & stored by your body.
According to a study in Israel Medical Association Journal in 2002, there is a positive connection between these fatty acids & the immune system in the autoimmune diseases. This study recommends using omega-3 fatty acids regularly in the healthy population to prevent atherosclerosis and reduce the chance of autoimmune diseases. Another 2006 study in Annual Review of Nutrition examined several studies and shows that, according to animal studies, fatty acids contain powerful immunomodulatory and anti-inflammatory activities in a vast array of diseases (such as autoimmunity, infection, and arthritis). Nevertheless, the clear evidence from human trials is more equivocal. A 2012 study in the Chemico-Biological Interactions shows that these fatty acids are great for the health, particularly by improving your immune response and reducing the chance of infectious and vascular diseases.
Another of omega-3 fatty acids deficiency symptoms is dry, flaky, or itchy skin. The fatty acids are really needed by the glands producing oil, the natural moisturizers of your skin in your body. This will help to keep healthy skin cell membranes & produce abundant amounts of lipids. Lipids aid in stopping water from escaping through your skin, keeping it moist & smooth. It also prevents wrinkles and protects your skin from the early aging process.
According to a study published in Journal of Investigative Dermatology in 1995, fish oil results in a healthier skin by decreasing inflammation. It may even reduce inflammation induced by the sun. Another study in 2008 points out the positive effect of equalizing primrose oil capsules (a level of omega-6 fatty acids) on patients who have atopic dermatitis.
Learn more: Best Vitamins For Dry Skin And Scalps
If you have cold feet and hands all the time, maybe you are suffering from one of the omega-3 fatty acids deficiency symptoms. These fatty acids aid the body in regulating its core temperature. The fats are found only beneath the skin, which helps to insulate the body and retain the heat. This is very important for maintaining the body temperature when compared to the temperature on the outside.
Moreover, these fatty acids aid in protecting the inner core from the extreme temperature. This is very important as you travel to regions where there are always frequent changes in climate or temperature. In addition to an omega-3 fatty acids deficiency, iron and magnesium deficiencies may also cause you to feel cold. Being underweight, suffering from a peripheral vascular disease or a low-performing thyroid can also result in this problem.
In case, you get a low energy level in spite of getting sound sleep & rest, you may suffer from the omega-3 fatty acids deficiency symptoms. These fatty acids are considered healthy fats that the body needs for proper development and growth as well as a normal function of your brain. In a point of fact, these fats are one of the most concentrated sources of energy for the body. Because your brain is composed mainly of fatty acids, a low amount of these fatty acids may result in physical and mental fatigue.
When the foods rich in omega-3 fatty acids and carbohydrates are eaten, the fats will make the digestion of carbohydrates slower. This will improve the sensitivity of insulin and reduce the sugar crash that people experience after consuming simple carbohydrates such as pasta or white bread.
Weight gain is one of other omega-3 fatty acids deficiency symptoms. When your diet is deficient in omega-3 fatty acids, maybe you have difficulty losing some pounds. In a point of fact, when you really want for weight loss, increase your consumption of these fatty acids and reduce the intake of carbohydrates. Due to the low intake of carbohydrates, there have no other options for your body to access the stored fat for energy.
These fatty acids may also result in a high resting metabolic rate and speed cell activity, which means that your body may burn out more calories. Omega-3 fatty acids may also suppress appetite due to their effect on the levels of leptin, a hormone affecting appetite. According to a study in an American journal in 2007, a combination of regular exercise and fish oil supplements may reduce body fat and improve heart & metabolic health. In addition, according to a study published in the Appetite in 2008, a diet high in omega-3 fatty acids may modulate satiety in obese & overweight people.
Inflammation and joint pain are the omega-3 fatty acids deficiency symptoms. A low level of these fatty acids in your body can result in inflamed joints, which will cause rheumatoid arthritis. These fatty acids contain anti-inflammatory properties that aid in reducing pain and inflammation in your body. The fatty acids may also help to relieve joint tenderness, reduce stiffness and decrease the need for medication. Moreover, these healthy fats can also reduce some symptoms of morning stiffness & tender or swollen joints and help to increase the flow of your blood during exercise.
According to a study published in the Surgical Neurology in 2006, supplements of omega-3 fish oil work as nonsteroidal anti-inflammatory drugs in reducing the pain caused due to arthritis and are a safer substitute to nonsteroidal anti-inflammatory drugs. Also, according to a study published in the Evidence-Based Complementary & Alternative Medicine in 2014, borage seed oil (high in gamma linolenic acid) and fish oil high in eicosapentaenoic acid and docosahexaenoic acid help to treat patients who suffer from rheumatoid arthritis.
One of other omega-3 fatty acids deficiency symptoms is depression. These fatty acids especially eicosapentaenoic acid and docosahexaenoic acid, are highly useful in preventing and controlling depression. In a point of fact, a very low level of these healthy fats in the body can increase the chance of depression and worsen its symptoms. According to a study published in the Psychiatry Research in 2007, the status of omega-3 fatty acids is linked to variability in affect personality, regulation, and impulse control.
Also, according to a study published in the CNS Neuroscience & Therapeutics in 2009, omega-3 fatty acids are more effective than many placebos for depression in children and adults in controlled studies & an open research of bipolar depression. According to a study published in the Oxidative Medicine & Cellular Longevity in 2014, omega-3 fatty acids play a key role in preventing psychiatric diseases. In addition, it can also maintain & increase the structures of your brain and preserve their function while preventing or decreasing the inflammatory status that occurs during the depression.
Having heart problems may be one of the omega-3 fatty acids symptoms. Their role in cardiovascular disease is very important. In a point of fact, experts recommend having a diet rich in polyunsaturated and monounsaturated fats (including omega-3 acids) and low in saturated fat to prevent heart-related disease. The fatty acids aid in reducing the risk factors for disease related to heart, including high blood pressure and high cholesterol, by slowing the growth of plaque & blood clots, which may clog arteries. This is very important to decrease the chance of heart attacks, abnormal heart rhythms, and strokes in people with a higher risk of getting heart disease.
These fatty acids also aid in increasing the good cholesterol levels and reduce the bad cholesterol levels in the body. According to a study by Oxford University in 2014 in England, the anti-inflammatory properties of fish oil fatty acids can help to prevent and treat a plethora of cardiovascular problems. Another study published in the Circulation in 2016 shows that people who had a high dosage of fish oil for 6 months following heart attacks actually improved the overall functioning of their heart and also decreased biomarkers of systemic inflammation.
To get more articles linked to health matters, go to the main Heath page. After studying this writing of top 10 omega-3 fatty acids deficiency symptoms, hope that it can help you to know these signs and change your daily diet rich in those healthy fats. If you know other omega-3 fatty acids deficiency symptoms, please share with us by commenting on this article.
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