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Omega 3 Fatty Acids - Benefits, Foods, & More

The heart and the brain depend on omega-3 fatty acids for proper operation. The body needs external sources for these fats because it lacks enzymes to synthesize them. Consuming omega-3 fats is essential for immune system strength. Ensuring an omega-3 fatty acids intake is vital for maintaining a supply of polyunsaturated fats. This article discusses why you should include omega-3 acids with organic food products, depending on your age.

Health Benefits of Omega-3 Fatty Acids

  • Heart Health Benefits

Omega-3 fatty acids are the most well-known thing for cardiovascular health. They lower the risk of heart disease when consumed sufficiently. OMEGA-3s can reduce blood pressure, decrease triglycerides, and lower atherosclerosis rates in their patients. These findings derive from hearts being made more vital and lower risks of heart or stroke attacks.

  • Brain Health Benefits

Omega 3 polyunsaturated fats play crucial roles in brain function and development. DHA, one type of Omega-3 fat, builds up cell membranes in brain cells. It is essential during pregnancy and early childhood as it supports memory concentration and cognition at all stages throughout life.

  • Anti-Inflammatory Properties

Inflammation is the human body's natural response to injury or infection. Omega-3 fatty acids possess inflammatory effects, which can help prevent inflammation and lower the chances of developing conditions like arthritis and inflammatory bowel diseases associated with chronic inflammation.

Omega-3 Benefits for Women

Women can experience additional benefits from adequate omega-3 intake:

  • Improved pregnancy and fetal development: DHA is crucial for fetal brain and eye development, making it essential during pregnancy.
  • Reduced risk of premenstrual syndrome (PMS) symptoms: Omega-3s may help alleviate PMS symptoms like mood swings and cramps.
  • Potential benefits for bone health: Omega-3s might play a role in maintaining bone density and reducing the risk of osteoporosis in women.

Omega-3 Benefits for Men

Men can also benefit from incorporating omega-3s into their diet:

  • Reduced risk of prostate cancer:  Omega-3s may help lower the risk of prostate cancer, though further research is needed.
  • Improved sperm quality and function: DHA may contribute to healthy sperm development and motility.
  • Potential benefits for mental health: Omega-3s can reduce depression or anxiety symptoms. 

Omega-3 Benefits for Skin

While research is ongoing, a recent study suggests potential benefits of omega-3s for skin health:

  • Reduced signs of aging: Omega-3s help improve skin moisture and elasticity, potentially reducing the appearance of wrinkles.
  • Alleviated symptoms of skin conditions: Omega-3s possess anti-inflammatory properties that may help soothe symptoms of eczema and psoriasis.

Food Sources of Omega-3 Fatty Acids

Flaxseeds and Chia Seeds

Alpha-linolenic acid (ALA), a kind of oil sourced from seed-bearing plants like flaxseeds and chia seeds, is ideal for people who follow plant-based diets or are vegetarian. You have a wide range of possibilities to add the seeds to your meals – toppings, smoothie ingredients, or they will integrate easily into your lunch box salads. However, ALA has less EPA and DHA power but can still help omega-3 fat levels in the body if taken consistently.


Different from omega-3 three from animals, walnuts, which are plant-based, are also known to provide the best balance of alpha-linolenic acids. You can add a portion of walnuts to what you have as snacks daily or scatter some on top of your salads or the desserts you are taking, and you might enjoy a tasty and convenient way of boosting your omega-3 intake.


Omega-3 essential fatty acids are necessary, but sometimes it may be a challenge to acquire the daily needed amount through dietary sources only. In such situations that involve direct ingestion, the role of omega-3 supplements becomes more functional and reliable. Before incorporating supplements into your routine, seek a healthcare professional's advice before being confident they suit your needs.

Recommended Daily Intake of Omega 3

Guidelines for adults

  • General Recommendation: Aim for 250-500mg of combined EPA and DHA daily.
  • Specific Situations: It is essential to get advice from a healthcare provider before taking high doses, especially if someone has certain conditions like heart disease or high blood cholesterol levels. People with established coronary artery disease should take the prescribed dosage. 

Guidelines for children

  • Age 4-8 Years: Aim for 200mg of combined EPA and DHA daily.
  • Age 9-13 Years: Increase the intake to 400mg of combined EPA and DHA daily.

Start Your Healthy Journey with the House of Veda's Organic Products

Taking the first step can significantly change your life for the better. House of Veda has various organic products that will suit your needs. These are both delicious and nutritious to ensure you enjoy eating them. Sprouted flours, organic pulses, organic green teas, and sweeteners, organic cooking oils are some of our bestselling organic products. These form part of healthy eating because they contain fiber and proteins. 

Additionally, with a healthier lifestyle at stake, a healthy grocery can bring flavour into your meal without any risk to your health. We offer different dietary options, such as vegan, vegetarian, gluten-free, and keto diets, for those who need them. This means everyone can enjoy their product line regardless of their nutritional requirements because we cater to everyone. So why wait? Contact us today and see the difference yourself.


Are there any risks associated with consuming high amounts of Omega-3s?

Consuming excessively high amounts of Omega-3s can lead to an increased risk of bleeding. Staying within recommended daily intake levels is crucial to avoid potential side effects. Consult with a professional before significantly altering your Omega-3 intake. 

Is it safe to give Omega-3 supplements to children?

Omega-3 supplements can be safe for children when appropriately dosed. However, it's essential to consult with a pediatrician before introducing any supplements, as the nutritional needs of children can vary. 

Can Omega-3s help with weight management or muscle building?

Omega-3s may play a role in weight management and supporting metabolism. However, they are not a magic weight loss or muscle-building solution. Incorporating Omega-3-rich foods into a balanced diet can improve overall health and well-being.

Can Omega-3s improve my skin health or hair growth?

Omega-3s are known for their potential benefits to skin health. They contribute to a healthy skin barrier, reducing inflammation and promoting moisture retention. At the same time, more research is needed on their direct impact on hair growth. 

Where can I purchase House of Veda products?

House of Veda's Organic Products, enriched with Omega-3s, can be purchased directly from their official website. These products may also be available at select health food stores, specialty retailers, or authorized online distributors. 

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