Nutrition Blog Part B solution

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ASSESSMENT TASK 2 – NUTRITION BLOG PART B 1 Omega-3 fats – Health Benefits and Food Sources to Know!

ASSESSMENT TASK 2 – NUTRITION BLOG PART B 2 Omega-3 fats – Health Benefits and Food Sources to Know! Although people tend to avoid or minimise the intake of fats, omega-3 fats are required to be a part of your diet. Omega-3 is a collection of various fatty acids, and these are essential to our health. Dietary fatty acids are being recognised as significant bioregulators, as well as are related to diseases and health outcomes (Deckelbaum & Torrejon, 2012). Omega-3 fats are basically long-chain polyunsaturated fatty acids (PUFA), which comprise EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) (Swanson, Block, & Mousa, 2012), which our body absorbs from certain fishes and plant-based foods, as well as nuts and seeds. The shorter chain of omega-3 fats is called α-linolenic acid (ALA), which is a prominent component of our diet, although it does not provide the needed health benefits that are seen in the case of DHA and EPA (Swanson, Block, & Mousa, 2012). Even though our body is capable of turning the ALA into EPA and DHA, it is not very efficient. Only about 15 per cent of the plant-based ALA is converted to EPA and DHA in the body (Fries, 2022). Therefore, it is vital to include diet and supplements that provide EPA and DHA to the body. Omega-3 Types and Health Associations EPA and DHA : These fatty acids are essential for keeping the heart healthy by properly maintaining blood circulation. ALA : This is indispensable to maintaining good health and is obtained from the food items that we consume, as these cannot be synthesised by the body (Goel & Duggal, 2021).

ASSESSMENT TASK 2 – NUTRITION BLOG PART B 3 Figure 1: Chemical Structure of Omega-3 PUFA (Source: Shahidi & Ambigaipalan, 2018) Where do we get Omega-3 from? Figure 2: Food Sources of Omega-3 (Source: Unsplash, n.d.)

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ASSESSMENT TASK 2 – NUTRITION BLOG PART B 4 The primary food sources that are rich in omega-3 fats mainly include canola oil, chia seeds, cod liver oil, flaxseeds, mackerel, salmon, sardines, walnuts, soybean, kidney beans, omega-3 fortified foods like eggs, milk, yoghurt, and juices (Thomas, 2021; Tur et al., 2012; Wu et al., 2012). Although there is no standard recommendation regarding the omega-3 requirement within the diet of a human body, dieticians contemplate that for adults, the adequate intake should be around 1100 mg among women and 1600 mg for men (Fries, 2022). Like a 6-ounce can of tuna, the food sources offer about 450 mg of omega-3. On the contrary, 3 ounces of salmon offers 600 mg of omega-3. In addition, some fortified food comprises 100 mg of omega-3 or more (Fries, 2022). What makes Omega-3 fats unique? Omega-3 fats are vital components of the cell membranes that are present all over our bodies (Goel & Duggal, 2021). They play an essential role in influencing the functions of the cell receptors that are present in the membranes. Additionally, omega-3 fats are also the preliminary points where the hormones controlling the body processes such as contraction, inflammation, arterial wall relaxation, and blood clotting are manufactured (Goel & Duggal, 2021). The omega-3 fats also bind to the cell receptors that are involved in regulating the gene functions. This is the reason why the food that comprises DHA and EPA is also helpful in the prevention and management of stroke and heart ailments. These foods are also great to control eczema, rheumatoid arthritis and lupus, apart from playing a vital role in other conditions such as cancer (Goel & Duggal, 2021). Health benefits of Omega-3! The nutritional benefits of Omega-3 are that it increases the HDL (high-density lipid), the good cholesterol, levels in our body. It also reduces blood pressure, and it has also been determined that people who consume fish as a part of their diet tend to have lower blood pressure as opposed to those who do not (Goel & Duggal, 2021). In addition, omega-3 assists

ASSESSMENT TASK 2 – NUTRITION BLOG PART B 5 in preventing the clumping of blood platelets and thereby lower the risk of blood clotting. However, people taking blood thinner medications, such as aspirins are, needed to be careful of their intake of omega-3 content (Swanson, Block, & Mousa, 2012). As omega-3 fats can regulate or lower blood clotting, they are also beneficial in lowering the risks related to heart problems and cardiovascular diseases. Figure 3: Cardiac Health (Source: Unsplash, n.d.) Omega-3 fats also reduce the triglyceride levels in the blood by delaying its production rate within the liver, which in turn reduces the risks of cardiovascular diseases (Goel & Duggal, 2021). Omega-3 fats also regulate the heart rhythm and thereby reduce the risks of sudden cardiac death. They also prevent plaque formation in the arteries by keeping the arterial lining damage-free and smooth (Goel & Duggal, 2021). Omega-3 fats also improve the elasticity of the blood vessels (Better Health, 2021). It also contributes to normal fetal brain development (Better Health, 2021) and hence is an essential component of the diet of a pregnant woman. In addition, omega-3 fats may play a role in treating and preventing depression (Better Health, 2021).

ASSESSMENT TASK 2 – NUTRITION BLOG PART B 6 Figure 4: Depression (Source: Unsplash, n.d.) Omega-3 fats have also been identified to control the body weight and, in turn, regulate the blood glucose level. For this reason, experts have recommended omega-3 fats as part of a healthy diet, especially among those with diabetes (Goel & Duggal, 2021). The NIH (National Institute of Health) has recommended the daily intake of omega-3 fats amongst males to be 1.6 grams and 1.1 g among females (Goel & Duggal, 2021). In addition, omega-3 intake, when combined with healthy lifestyle modifications such as caloric restrictions and physical activities, has been identified to facilitate shrinking the waistline of an individual (Goel & Duggal, 2021).

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ASSESSMENT TASK 2 – NUTRITION BLOG PART B 7 Figure 5: Checking Blood Glucose (Unsplash, n.d.) Figure 6: Workout for Health (Unsplash, n.d.)

ASSESSMENT TASK 2 – NUTRITION BLOG PART B 8 To conclude, as is also evident from the discussion so far, omega-3 is vital in managing several health conditions and therefore, it is essential to identify the food sources that facilitate the omega-3 intake in the body. It is essential for individuals following restricted diet styles such as vegetarianism. Veganism, keto diet, etc., to identify those food sources that would comply with their diet requisites as well as fortify their body with the needed omega-3 fats.

ASSESSMENT TASK 2 – NUTRITION BLOG PART B 9 References Better Health. (2021). Dietary fat. https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils Deckelbaum, R. J., & Torrejon, C. (2012). The omega-3 fatty acid nutritional landscape: health benefits and sources. The Journal of nutrition , 142 (3), 587S-591S. https://doi.org/10.3945/jn.111.148080 . Fries, W. (2022). Your Omega-3 Family Shopping List. https://www.webmd.com/diet/guide/your-omega-3-family-shopping-list Goel, S. & Duggal, D. (2021). Top Health Benefits of Eating Omega 3 Foods Daily ! https://www.breathewellbeing.in/blog/health-benefits-of-omega-3-fatty-acids-foods/ #:~:text=Fish%20is%20the%20best%20source,fat%20plant%20omega %203%20foods . Shahidi, F., & Ambigaipalan, P. (2018). Omega-3 polyunsaturated fatty acids and their health benefits. Annual review of food science and technology , 9 , 345-381. https://doi.org/10.1146/annurev-food-111317-095850 Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition , 3 (1), 1-7. https://doi.org/10.3945/an.111.000893 . Thomas, S. (2021). 11 Omega 3 Rich Foods and their Health Benefits. https://www.healthifyme.com/blog/omega-3-fatty-acids-rich-foods-benefits/ Tur, J. A., Bibiloni, M. M., Sureda, A., & Pons, A. (2012). Dietary sources of omega 3 fatty acids: public health risks and benefits. British Journal of Nutrition , 107 (S2), S23-S52. https://doi.org/10.1017/S0007114512001456 Unsplash. (n.d.) Depression . https://unsplash.com/s/photos/depression Unsplash. (n.d.) Diabetes . https://unsplash.com/s/photos/diabetes

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ASSESSMENT TASK 2 – NUTRITION BLOG PART B 10 Unsplash. (n.d.) Omega 3 fats in the diet . https://unsplash.com/s/photos/omega-3-fats-in-the- diet Unsplash. (n.d.). Heart disease . https://unsplash.com/s/photos/heart-disease Unsplash. (n.d.). Physical exercise . https://unsplash.com/s/photos/physical-exercise Wu, J. H., Micha, R., Imamura, F., Pan, A., Biggs, M. L., Ajaz, O., ... & Mozaffarian, D. (2012). Omega-3 fatty acids and incident type 2 diabetes: a systematic review and meta-analysis. British journal of nutrition , 107 (S2), S214-S227. https://doi.org/10.1017/S0007114512001602

Nutrition Blog Part B solution

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