Omega 3 Fatty Acid

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Omega 3 Fatty Acid

• By IC Fitness Club An Institute of Fitness
  Science
• www.icfitnessclub.com

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Introduction

• Omega-3 fatty acids are a group of essential
  polyunsaturated fats that play crucial roles in
  maintaining overall health. These fats are
  "essential" because the human body cannot
  synthesize them, and they must be obtained
  through the diet. Omega-3 fatty acids are named
  based on the position of their first double bond
  in the carbon chain, with the first double bond
  occurring at the third carbon from the omega
  (methyl) end of the fatty acid.

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Types of Omega 3 fatty acids are

• The three main types of omega-3 fatty acids are
• Alpha-linolenic acid (ALA)
• ALA is a short-chain omega-3 fatty acid.
• It is found in plant-based sources like
  flaxseeds, chia seeds, hemp seeds, walnuts, and
  canola oil.
• ALA can be converted into longer-chain omega-3
  fatty acids in the body, such as eicosapentaenoic
  acid (EPA) and docosahexaenoic acid (DHA), but
  the conversion rate is limited.

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• 2.Eicosapentaenoic acid (EPA)
• EPA is a long-chain omega-3 fatty acid.
• It is found in fatty fish, such as salmon,
  mackerel, herring, and sardines.
• EPA is important for reducing inflammation and
  supporting cardiovascular health.

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• 3. Docosahexaenoic acid (DHA)
• DHA is another long-chain omega-3 fatty acid.
• Like EPA, it is abundant in fatty fish and is
  also found in significant amounts in algae.
• DHA is essential for brain development and
  function, especially during pregnancy and early
  life.

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Health Benefits of Omega-3 Fatty Acids

• Good Heart Health Omega-3 fatty acids have been
  shown to reduce triglyceride levels, lower blood
  pressure, and improve overall heart health.
• Brain Function DHA, in particular, is a critical
  component of cell membranes in the brain and
  plays a crucial role in cognitive function,
  memory, and learning.
• Inflammation Omega-3 fatty acids possess
  anti-inflammatory properties that can help reduce
  chronic inflammation, which is associated with
  various health conditions, including
  cardiovascular disease and certain autoimmune
  disorders.

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• Eye Health DHA is also found in high
  concentrations in the retina of the eye, and
  adequate intake of omega-3 fatty acids has been
  linked to a reduced risk of age-related macular
  degeneration (AMD), a leading cause of vision
  loss in older adults.
• Joint Health Omega-3 fatty acids may help reduce
  joint pain and stiffness in individuals with
  inflammatory joint conditions like rheumatoid
  arthritis.

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RDA (Daily Recommended Intake)

• The Adequate Intake (AI) for ALA is 1.1 to 1.6
  grams per day for adult men and women. For EPA
  and DHA, various health organizations recommend a
  combined intake of 250-500 milligrams per day for
  adults, with higher amounts recommended for
  pregnant and breastfeeding women.

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Thank You

• Presented by
• IC Fitness Club- An Institute of Fitness Science
• www.icfitnessclub.com