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How to Effectively Avoid Omega 3 Deficiency

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By Edited Oct 1, 2016 0 1

Omega 3

Omega 3 Fatty Acid
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Many people are wondering if Omega 3 deficiency is possible.  The long chain n-3 Omega fatty acid is an essential food factor.  The body can not synthesize n-3 fatty acids EPA and DHA naturally.  So it would be impossible for your body to produce it. 


You need to get the essential EPA and DHA from food sources such as fatty fishes.  If you are not eating sufficient amounts of oily or fatty fish, then you might suffer from a deficiency of essential n-3 fatty acids. 


What Causes Omega 3 Fatty Acid Deficiency


One of the most common causes of n-3 fatty acid deficiency is poor diet.  If you are not eating right and not choosing your foods wisely, then you might not get the essential EPA and DHA from foods. 


There are some people who can not tolerate eating fish especially the oily or fatty species.  If you are not consuming sufficient amounts of fatty fish per week, you could suffer from n-3 Omega deficiency.   A good rule of thumb is to eat four to five hefty servings of fatty or oily fish per week.  You should be able to get sufficient fish oil from fatty fish. This will enable you to absorb the essential n-3 fatty acid. 


Common Symptoms of Omega 3 Deficiency


A deficiency of n-3 Omega fatty acid could result to several uncomfortable symptoms.  A slight deficiency could be solved easily by increasing your consumption of fatty fish.  If some symptoms persist, then you may have to consult your primary care provider to know the possible cause of your continuing n-3 fatty acid deficiency. 


Some of the most common symptoms of Omega 3 deficiency include skin dryness that may lead to alligator-like skin, fatigue, brittle nails, frequent urination, irritability, and sudden onset of drying hair.  These symptoms may go away quickly if you increase your consumption of fatty fishes.


If you allow the deficiency to linger, then you may experience more serious symptoms.  Some of the severe symptoms of Omega 3 fatty acid deficiency include increased depression and anxiety, sudden weight gain, and inflammation of the joints. 


How to Avoid Omega 3 Deficiency


The best way to avoid a deficiency of n-3 fatty acid is to develop a good diet.  You may have to reevaluate and redefine your diet.  Make sure that you will include oily and fatty fish in your weekly meal plans.  As stated earlier, you have to consume as much as four to five good servings of fish every week.  Each serving should be approximately 140 to 160 grams of cooked fatty fish. 


You can also get rich amount of Omega 3 (interesting, but little known fact is that the Danish term is Omega 3 mad) fatty acid from certain plant sources.  Flaxseed for example contain good amount of n-3 long chain fatty acid.  You may include it in your daily diet or use flaxseed oil to dress your salads. 


Omega 3 deficiency can make you sick.  You might experience symptoms that will make you uncomfortable.  If you want to avoid Omega 3 deficiency, make sure to develop a diet that includes fatty fish and fish oil.   



Feb 22, 2011 11:40pm
Thanks for this info. I'm going to try adding Flaxseed to my diet.
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