What is the effect of omega-3 fatty acids on immunity?
This comprehensive guide will explain how Omega-3 fatty acid affects our immune system. In my role as a nutritionist and dietitian, I'll explain the importance of Omega-3 fatty acid, their impact on immunity and how to incorporate them in your diet. We'll dive into this important nutritional component.
Omega-3 Fatty Acids and Immunity
The importance of omega-3 fatty acids in maintaining good health, and their effect on the immune system has been studied extensively. It is known that they are an essential part of the cell membrane and possess anti-inflammatory qualities which help regulate immune response.
In a 2019 University of Connecticut study , omega-3 fatty acid played a major role in the production of antibodies by B cells – a white blood cell type that produces antibodies to pathogens. According to an article published in Journal of Nutrition and Metabolism, omega-3 fats can also regulate and modify the immune system, thereby reducing infection risk and improving overall health.
Get Started With Omega-3 Fatty Acids
These essential fatty acids must be consumed by your body, as it cannot make them. These fatty acids are found in foods like flaxseeds and walnuts. They can also be found in fish such as salmon and mackerel. Medical advice can be given to those with allergies or vegetarianism.
The American Heart Association recommends eating at least 2 servings (especially fatty fishes) of fish per week in order to get the recommended amount of Omega-3.
Omega-3 Rich Foods to Improve Immunity
- Salmon is packed with omega-3 fatty acids and has been shown to benefit heart health, immunity and the immune system.
- Mackerel is another oily fish that contains omega-3 fatty acid and contributes to a stronger immune system.
- Flaxseeds are a plant-based source of omega-3. They're suitable for vegans and vegetarians.
- Walnuts contain antioxidants and other nutrients that can boost your immunity, as well as omega-3.
- Sardines are a small, tasty fish that is packed with Omega-3 fats. They can easily be included in your daily diet.
- Chia Seeds - Chia seeds are a great source of plant-based omega-3. They can be used in smoothies, salads and yogurts.
- Hemp seeds are high in Omega-3. They can be blended with smoothies and sprinkled over salads.
- Algal oil: It is an omega-3 supplement made from algae that vegans and other vegetarians often take to fulfill their needs.
- The only plant foods that are rich in omega-3 fatty acid types usually found in animal-derived products, such as algae and seaweed.
- The omega-3 content of eggs from chickens that are fed a diet high in omega-3 is higher. These are a good option for those who don't eat seafood.
Other Tips
Maintaining a balanced diet and including foods rich in omega-3 is important for optimum immune function. Incorporate a wide variety of vegetables and fruits, as well as lean protein, whole grains and healthy fats, into your daily diet. Maintaining a healthy immune system also requires regular exercise, sufficient sleep and stress management.
Conclusion
Omega-3 fatty acid play a vital role in improving our immune system. These fatty acids help to regulate immune responses in the body, decrease inflammation and boost the B-cell function - which are all essential components for a healthy immune system. Include omega-3 rich foods into your diet to improve your overall health and immunity.
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