Omega-3 is a polyunsaturated fatty acid that is considered an essential nutrient for overall health. These essential fatty acids can be obtained only through dietary intake. Omega 3 is classified into three types,
• ALA - Alpha Linolenic Acid
• EPA - Eicosapentaenoic Acid
• DHA - Docosahexaenoic Acid
ALA is present in plant-based sources- nuts and oil seeds. In contrast, EPA and DHA are found in animal sources like fish and seafood. ALA can be obtained only through plant sources, but DHA & EPA, apart from food sources, can be synthesised in the body by the conversion of ALA into EPA and DHA. However, the conversion rate and quantity are smaller. Therefore, these essential fatty acids are supposed to be included in daily diet to meet the requirement.
Recent dietary guidelines for Indians state that 2.2g of omega-3 fatty acids for 2000 kcal is required per day.
Common benefits of omega 3 include Anti-inflammatory properties. It helps reduce inflammation in the body, reduce the risks of cardiovascular disease, improve cognitive function, and fight against other inflammatory diseases.
Adequate intake of omega-3-rich foods and supplementation helps reduce hyperandrogenism and the testosterone concentration profile in overweight or obese PCOS patients. Thus, it helps regulate the menstrual cycle.
Follicular stimulating hormone and Luteinizing hormone are involved in follicle stimulation and egg maturation. Omega 3 intake helps in hormonal balance, thus improving the quality of the oocyte (egg) and embryo.
Omega-3 fatty acids possess anti-inflammatory properties that combat oxidative stress in the reproductive organs, helping to prevent DNA damage and support overall reproductive health.
ART success rate:
Many studies have proved that adequate intake of omega-3-rich foods helps increase the success rate of assisted reproductive technology-based treatments such as IVF (In-vitro fertilisation) and ICSI (Intracytoplasmic sperm injection).
The intake of omega-3 fatty acid-rich foods, specifically DHA-rich foods, improves sperm quality, counts, and motility and enhances the rate of Fertilization.
The sperm’s (spermatozoa) cell membrane plays a significant role in maintaining its function. However, due to oxidative damage, DNA fragmentation in sperm can increase, resulting in miscarriages and other issues.
Proper nutrition during pregnancy is essential for the healthy development of the baby. A healthy, balanced diet before conception and during pregnancy reduces the risk of complications such as neural tube defects, diabetes, high blood pressure, and anemia, while also promoting long-term health benefits for both mother and baby.
Omega-3 fatty acids are vital during pregnancy to support the healthy development of the child. Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) are the two important omega-3 Fatty acids. These fats have numerous benefits that support healthy pregnancy. Increasing omega-3 fats during pregnancy reduces the risk of low birthweight and preterm births and helps in reaching term by preventing preterm labour.
• Brain: During pregnancy, omega-3 fats are crucial for the healthy development of the foetus's brain, nervous system, and eyes. Deprivation of these fats may lead to impaired neurodevelopment and behaviour scores in the child. Research studies have found that consuming omega-3 fats during pregnancy is associated with improved neurodevelopment outcomes for the child.
• Heart disease: Omega-3 fats enhance heart health by reducing bad cholesterol levels and lowering the risk of heart disease. Additionally, they help lower blood pressure, further supporting cardiovascular well-being.
• Immunity: DHA and EPA play a significant role in the immune system by strengthening the cell walls, engulfing pathogens, and developing a strong immune response. Sufficient intake of omega-3 fats during pregnancy can lower a baby's risk of developing asthma and other allergic conditions.
• Inflammation: Omega-3 fats also help reduce inflammation in the body. For pregnant women with inflammation associated with chronic conditions, omega-3 fats may help reduce the severity of the condition.
• Postpartum depression: After delivery, mothers suffer from postpartum depression, which affects behaviour and physical health. Including Omega 3 fats during pregnancy and after delivery helps in postpartum depression.
Therefore, Omega-3 fatty acids are essential during pregnancy for healthy outcomes of both mother and child and should be included from dietary sources or supplement forms.
Multiple studies were conducted on children to identify the need and benefit of consuming omega-3 fatty acid-rich foods. The fetus of pregnant women eating the recommended amount of omega-3 fatty acids has shown prominent brain and eye development. Infants and toddlers have rapid growth and development, so ensuring that they have adequate amounts of omega-3 fatty acids is crucial.
Even after birth, brain development continues at a greater rate. More than 50% of the brain requires fats for development, of which 10-15% is DHA. The portion of the brain that uses DHA is responsible for activities like problem-solving, memory, and behaviour. DHA may also help in the effective transfer of nerve impulses or messages.
Omega-3 fatty acids have anti-inflammatory properties that lower the risk of developing allergies such as wheezing and respiratory infections like asthma in children. A study published in the American Journal of Respiratory and Critical Care Medicine obsereved that symptoms of asthma caused by indoor air pollutants improved with the consumption of omega-3-rich foods or supplements.
Omega 3 fatty acid is vital for vision development in infants. Several clinical trials have shown that infants fed with maternal breast milk or supplemented formulas have higher visual acuity than other infants not fed with supplemented formulas.
Omega-3 fatty acids may help reduce triglycerides, lower blood pressure, and protect the heart in obese children. However, further research is needed to fully confirm these cardiovascular benefits.
Malnutrition is present primarily in cancer, which impacts the outcome of treatment. Vitamin 3—fatty acid may help improve the nutritional status of children with cancer. Further research is required to understand the anti-cancer properties of vitamin 3—fatty acid.
The prevalence of depression is increasing in the present society, even in children. It is caused due to various factors. One such factor is low levels of 3 fatty acids. According to a study in the National Centre for Biotechnology Information, supplementation with three fatty acids has shown an improvement in the symptoms of depression. However, further research is required due to conflicting results in various studies on this aspect.
Blood omega-3- fatty acid levels are low in children with ADHD in comparison with children not having ADHD. Particular studies on this aspect have shown improvement in the symptoms in children supplemented with DHA & EPA. Research is still being conducted to support this detail.
A DOLAB study in the National Centre for Biotechnology Information found that poor sleep in children is associated with low blood DHA levels, and w-3 fatty acid supplementation has been shown to improve sleep for an hour in children.
W-3 fatty acids are required for the absorption of Calcium from food, which is one of the main minerals required for bone formation. Research has also shown that W-3 fatty acids may also help to support cells required for healthy bone growth (osteoblasts).
Inflammation of cells causes insulin resistance in obese children and vice versa. Omega-3 fatty acids are renowned for their powerful anti-inflammatory effects.This may help reduce blood glucose and insulin levels, which in turn helps maintain body weight.
Some children on supplementation experience side effects like a fishy taste in the mouth, upset stomach, and bad breath. Children allergic to fish or shellfish should avoid taking fish oil supplements. Instead, they can opt for vegan supplements or food sources.
In conclusion, Consumption of omega-3 fatty acids has a positive benefit on children either in utero or during infancy. It plays an important role in cognitive development, Visual function, immunity, and cardiovascular health of children. Further research is being conducted on the impact of supplementation of children with omega-3 fatty acids.
Ingredients:
• Chia seeds – 2 tbsp
• Coconut milk
• Coconut sugar or jaggery
• Cardamom powder
• Almonds, Walnuts
Preparation:
1. Take a jar or glass and Add 2 tablespoons of chia seeds.
2. Add ¾ cup light coconut milk or any other liquid of your choice.
3. Sweeten with 2 tablespoons coconut sugar.
4. Sprinkle with two pinches of ground cardamom and cinnamon.
5. Mix everything until the coconut sugar is dissolved. Cover the glass or jar and refrigerate for minimum 2 hours.
6. Add any fresh fruit of your choice on top of the pudding.
7. Add chopped dry fruits – almonds and walnuts on top of the chia seed fruit pudding.
Benefits:
• Chia seeds are an excellent source of omega-3 fats, protein, fiber, antioxidants, and essential minerals such as calcium, phosphorus, and magnesium.
• Fruits such as apples, muskies, pomegranates, and blueberries can be added to chia seed pudding, making it a healthy snack rich in fibre that helps prevent constipation during pregnancy.
• Chia seeds may help improve anxiety and depression levels.
• Both almonds and walnuts are outstanding sources of healthy fats.
Ingredients:
• Walnuts -10
• Chia seeds (soaked) - 2tbsp
• Flax seeds - 3tbsp
• Pumpkin seeds - 3tbsp
• Soy milk -1/2glass
• Ripen Avocado - 1
• Almond butter - 1/2cup
• Melted Dark Chocolate - 1/2 cup
• Grated almonds - 1tsp
Preparation:
• Add grated almonds and 1 tbsp of soaked chia seeds to melted dark chocolate. Keep aside in a bowl.
• Meanwhile, dry roast walnuts, flax seeds, and pumpkin seeds and Grind them. Add them to a bowl. Mix almond butter well into this mixture.
• Blend avocado, soy milk, and ice cubes in a blender into a thick paste. Add a 1tbsp of soaked chia seeds to it. Mix well.
• First, evenly pour the dark chocolate mixture into the butter paper-lined baking tray. And freeze it well.
• Later, add the nuts and seeds mixture as a thin layer, spread evenly, and press gently to avoid spaces. Keep it in a freezer for 20-30min.
• Now add avocado milk paste as a thin layer and Freeze it.
• Repeat the above steps to make different layers of choice.
• After it solidifies, remove it from the tray using the lining. Cut it and serve.
Benefits:
• Chia seeds, walnuts, almonds, flax seeds, and pumpkin seeds are packed with omega-3 fatty acids and are also rich in a variety of other essential nutrients.
• Flax seeds are good sources of protein, dietary fibre, and Vitamin B1. They help regulate blood sugar and cholesterol levels and further prevent digestive issues, such as constipation.
• Walnuts contain polyphenols that have antioxidant and anti-inflammatory properties. They may also help maintain blood pressure, blood sugar, and blood cholesterol levels.
• Soy milk's low-calorie and high protein content can help with weight loss and relieve menopausal symptoms in adults.
• Avocado is packed with fibre, vitamins K, C, E, and Potassium. Its healthy fats make it a good option for heart health.
• Almonds and their butter are good sources of vitamin E, calcium, magnesium, iron, and potassium, making them suitable for supporting bone health, blood pressure, and cholesterol levels.
• Chia seeds contain fibre and protein, making them suitable for weight loss. They are also loaded with antioxidants and a good source of calcium, phosphorous, and magnesium.
• Pumpkin seeds have all the essential amino acids, making them a good source of protein.
• In moderate amounts, dark chocolate helps improve brain function and has anti-inflammatory properties.
Note: For persons with allergies to specific nuts, soybeans can be substituted for the ingredients with other nuts or coconut milk.
Ingredients:
- Wheat flour – 1cup
- Mixed nuts powder - 1/2 cup
- Salt- the required amount
- Water
Mixed nuts powder
- Almond-1/4cup
- Walnuts and pistachios-1/4 cup
- Flax seeds- 1/4cup
- Cumin seeds-1/2 tsp
Preparation:
• In a bowl, add wheat flour and mixed nuts powder.
• Add the required amount of salt and mix them well.
• Now knead it into a dough using water and let it sit for 2 hours.
Ingredients:
- Sesame seeds – ½ cup
- Chopped small onion - ½ cup
- Chopped tomatoes - ½ cup
- Turmeric powder - ¼ tsp
- Tamarind water - ½ cup
- Chilli powder - 2tsp (as per taste)
- Split dal - 1tbsp
- Urad dal - 1tbsp
- Hing - ½ tsp
- Salt - required amount
- Oil – 2 tsp
Preparation:
• Add oil to a hot pan. Next, add chopped onions and sauté them well.
• Now add tomatoes and give them a good stir. Add tamarind water, turmeric powder, chilli powder, and salt. Allow it to cook for a few minutes.
• Meanwhile, add sesame seeds, chana dal, and urad dal to a separate pan. Dry roast them well and keep them separately.
• Grind them into coarse powder.
• Add the ground powder to the curry once the raw aroma is weaned off.
• Add hing and mix them well.
• Cook it for 4-5 minutes.
• Delicious and healthy sesame curry is ready to serve
Alterations: If needed, any vegetable can be added to the curry.
Benefits:
• It is a simple yet power-packed recipe that can be tried by lactating mothers and children.
• Mixed nuts provide an adequate supply of ALA (omega 3), which helps improve the growth of the baby during pregnancy. They also help improve the quality of breastmilk for feeding mothers and are a great recipe to try for picky-eating children.
• Also, mixed seeds and nuts help improve the chances of fertility rate.
Ingredients
- Dry coconut - 200g
- Edible gum (gondh katira) - 75g
- Ghee – 50ml (3-4 tbsp.)
- Almonds (chopped) – 20g
- Walnuts (chopped) -15g
- Raisins (preferably black) – 10g
- Dates (chopped) – 10g
- Poppy seeds – 10g
- Garden cress seeds – 10g
- Sunflower seeds-10g
- Pumpkin seeds-10g
- Flax seeds- 10g
- Jaggery – 100g
- Water for jaggery syrup -1/4cup (25ml)
- Cardamom powder - 1/2 tsp (5g)
Preparation:
• Heat ghee in a pan. Drop one gum to check the heated ghee is enough. Gum puffs up well and turns light.
•Add gums to ghee; immerse well, or the gum will not puff up.
•Stir thoroughly until all the gums are puffed up. Set aside cool
• Crush the gums using a rolling pin or blend in a mixer.
• In another pan, heat ghee, roast all the nuts & seeds, then add raisins.
•Then add dry coconut fry until it is aromatic.
•Turn off the stove and add cardamom powder, dates, and gum powder. Mix everything well. Set aside.
•Prepare jaggery syrup
•To check the consistency, add a drop of jaggery syrup to the water. It should not be dissolved; instead, it should be able to make a small ball.
•Mix syrup into the nuts mixture. Mix everything and allow the temperature to settle down.
•Grease your hands using ghee, take a small portion of the mixture, and roll it to form a well-bound shape.
Note: Make the Ladoo soon before the mixture cools down.
Eat this Ladoo 1-2 no in a day.
This helps in milk production and gives lactating mothers super energy and strength to recover.
Benefits:
• Boosts energy levels, which are low after delivery.
• Excellent Galactogogoues (boosts milk production)
• Helps in healing and recovery post-delivery.
• Helps treat acne, pigmentation, dullness or any other skin problems.
• Improves haemoglobin levels.
• They are rich in calcium and protein.
• Strengthens immune system.
• Reduces back pain and joint pain as these Ladoo lubricates the joints.
• Treats constipation.
Ms. Smitha TG (Senior Nutritionist) - Cloudnine Hospital MWM & KPR
Ms. Ramya B (Executive Nutritionist) - Cloudnine Hospital OMR, Chennai
Ms. Jayasheela (Executive Nutritionist) - Cloudnine Hospital Banjara Hills, Hi-Tech city
Ms. Niharika (Executive Nutritionist) - Cloudnine Hospital Kompally, Hyderabad
