Health Desk. Omega-3 fatty acids are among the essential nutrients for the body. It comes from foods like fish, seafood, flaxseed, chia seeds and walnuts. The body cannot make omega-3 called ALA itself, so it must be supplied from food.
Although severe omega-3 deficiency is not common in healthy people, some changes may occur in the body if not enough amounts are found for a long period of time. It is important to understand these signs.
1. Excessive dryness of skin
The most obvious sign of Omega-3 deficiency is considered to be dry and flaky skin. In some cases, red, swollen or itchy rashes may also appear on the skin.
2. Itching and irritation in the skin
If the skin is repeatedly drying and causing problems like itching, burning or redness, then attention should be paid to the diet. However, there could be many other reasons behind this.
3. Dryness in eyes
Research continues on the relationship between omega-3 and eye health. Some studies have found a link between omega-3 intake and dry eye symptoms, but supplements have not been proven to benefit everyone.
4. Swelling or joint discomfort
Omega-3 plays a role in inflammatory processes in the body. Some research has shown that Omega-3 supplements may reduce the need for pain medication in patients with rheumatoid arthritis, although it cannot be considered a cure for all types of joint pain.
5. Changes in hair and skin health
Lack of essential fats in diet can affect the condition of skin and hair. However, it is not necessary that hair fall or skin changes are solely due to Omega-3 deficiency. These may also be due to stress, hormonal changes, other nutritional deficiencies or other health problems.
How to fulfill Omega-3 needs?
Sources like flax seeds, chia seeds, walnuts and soybeans can be included in the diet for Omega-3. People who eat fish can get EPA and DHA from salmon, sardines, mackerel and other saltwater fish.