Omega-3 fatty acids are essential fats that support a wide range of healthy functions in the body. At the same time, omega-3-6-9 are all variations of unsaturated fatty acids that deliver a host of benefits.
Omega-3 and Omega-6 are polyunsaturated fats. This implies that they are not produced by the body alone and have to be supplemented through diets or supplements. On the other hand, omega-9 fatty acids are produced in the body. There are several benefits of omega-3-6-9 fatty acids that you should know about.
Additionally, it is also crucial to know about the potential signs of omega-3 deficiency that your body might be telling you. Let us understand those signs in detail!
Top Signs of Omega-3 Deficiency
There are several health benefits of omega-3-6-9 for overall health and well-being, right from our eye health to brain development. However, most of us do not know how to spot whether we are getting enough of this essential nutrient. Here are some signs to look out for:
1. Dry & Flaky Skin and Hair
The weather might not be the only culprit affecting your skin and hair. Omega-3 fatty acids are responsible for allowing your skin and hair to retain moisture. According to a research report, it is believed that consumption of omega-3, through diet or supplements, can prevent UV-induced inflammation, dry skin, hyperpigmentation, and even skin cancer.
Omega-3 fatty acids ensure that your skin remains in a homeostasis state to make it appear glowing and supple throughout. When you consume too little of this essential fat, it could lead to rough and scaly skin while leading to common skin-related conditions like psoriasis and dermatitis.
2. Joint Pain
As far as inflammation is concerned, the benefits of omega 3-6-9 extend to managing your joint health as well. An omega-3 deficiency can cause stiff joints and swelling in other parts of the body as well.
A study report reveals that those with rheumatoid arthritis can find immense relief when they increase omega-3 consumption. Researchers say that omega-3 fats are linked with minimizing morning stiffness and swollen joints in patients suffering from arthritis.
Reduced intake of omega-3-6-9 can lead to increased joint pain and less flexibility. This is because this essential fat is responsible for ensuring the structural integrity of the cells.
3. Feeling Depressed or Anxious
Omega-3 fatty acids are essential components when it comes to maintaining brain health. They also protect against high blood pressure, depression, and mood swings. A study report revealed that people with mood disorders had a lower concentration of polyunsaturated fatty acids. The review also reported that nations with fewer fish consumption have a higher level of depression.
Our CNS, or Central Nervous System, tends to rely significantly on Omega-3 fatty acids for proper functioning. When your brain does not get ample supply, it could lead to inflammation across the body. Inflammation is also associated with poor mental health. Therefore, when you increase your omega-3 intake, it will minimize inflammation while offering your brain a much-needed boost.
4. Stubborn Belly Fat
When you miss out on your intake of this essential fat, it will make your body retain or accumulate stubborn belly fat. There is a popular myth that consuming fat can make you fat. However, with this healthy fat, you get to consume nutrient-rich unsaturated varieties, including olive oil, fish, nuts, and avocados. You can also get an ample supply of this essential fat through omega 3-6-9 supplements.
A study report revealed that consuming more omega-3 fatty acids itself does not promote weight loss. However, it can help reduce stubborn belly fat to prevent further weight gain. Other research links omega-3 fatty acids with improved metabolism. When you do not get ample amounts of this essential fat, your metabolism might slow down and make you overweight.
5. High Blood Pressure
An increase in your blood pressure can imply an omega-3 deficiency in your diet. Omega-3 fatty acids are referred to as “heart-healthy fats.” These fats are associated with minimizing diastolic and systolic blood pressure levels.
According to experts, it is recommended to consume a diet rich in omega-3 fatty acids for improved blood pressure levels and cardiovascular health.
6. Excessive Buildup of Earwax
While it might appear a strange symptom to look out for, it could indicate an omega-3 deficiency. Increased levels of earwax can be embarrassing. Over time, it might even lead to hearing loss.
7. Dry Eyes
Omega 3 is essential for our eye health. Studies reveal that our eyes depend on the intake of omega-3 fatty acids to retain moisture. Therefore, if your eyes feel itchy or dry constantly, this could be a sign of omega-3 deficiency.
8. Insomnia
It is also observed that people with omega-3 deficiency find it difficult to sleep properly. While there are several reasons for changes in your overall sleep pattern, omega-4 deficiency is one of them. You can increase your intake of omega 3-6-9 through a proper diet or supplements.
Conclusion
Recognizing the signs of omega-3 deficiency is crucial for maintaining your overall health and well-being. Symptoms like dry skin, brittle hair, poor concentration, mood swings, and joint pain could all signal a lack of this essential nutrient. Since omega-3 fatty acids play a vital role in heart health, brain function, and reducing inflammation, addressing a deficiency is important for your long-term health.
Incorporate omega-3-rich foods into your diet, such as fatty fish, flaxseeds, walnuts, and chia seeds, or consider supplements if dietary intake isn’t sufficient. Consulting a healthcare professional can help determine your omega-3 levels and provide guidance on how to meet your body’s needs.
By paying attention to your body’s signals and making proactive dietary changes, you can prevent the complications of omega-3 deficiency and support a healthier, more balanced lifestyle.
