Omega-3 fatty acids are essential fatty acids that have long been touted for their health-promoting benefits. Your body cannot make omega-3 fatty acids on its own, hence, it is vital that you obtain them through your diet.
However, the intake of omega-3 fatty acids is very low and far from being desirable amongst Malaysians, mainly because our local diets are not particularly high in this healthy fat.
Signs of omega-3 fatty acids deficiency
- Dry or flaky skins
- Dry or brittle hair
- Soft or brittle nails
- Dry eyes
- Excessive thirst
- Poor concentration
- Anxiety or mood swings
Health benefits of omega-3 fatty acids
- Decrease triglyceride levels
- Lower blood pressure
- Decrease platelet aggregation
- Prevent plaque formation in the arteries
- Reduce susceptibility to arrhythmia
- Delay the onset of Alzheimer’s disease
- Ease joint discomfort
Supplementing with fish oil
As the primary dietary sources of omega-3 fatty acids, fish oil provides significant amounts od eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Look out for molecularly distilled formulas for optimum purity.
How much omega-3 fatty acids do you need?
| Usage | Daily omega-3 fatty acids intake |
| General cardiovascular health (without documented coronary heart disease) | ≥500mg of EPA & DHA |
| Triglyceride lowering | 2-4g of EPA & DHA |
| Secondary cardiovascular disease prevention (with existing coronary heart disease) | ≈1g of EPA & DHA |
| Hypertension | 2-4g of EPA & DHA |
| Cardiac arrhythmias (irregular heartbeat) | 1.8g of EPA & DHA |
| Rheumatoid arthritis | 54mg/kg of EPA & 36mg/kg of DHA |
