Troubled by hair fall and dry skin? These are signals of Omega-3 deficiency, eat these things today itself

Symptoms Of Omega-3 Deficiency: Nearly three-fourths of the world’s population, or about 76 percent, are not taking adequate amounts of Omega-3. This is the same nutrient which our body cannot produce itself. Surprisingly, if you ask most people how much Omega-3 they take, they will either not know about it or will mention taking fish oil supplements occasionally.

What came out in the research

This is not a minor shortcoming. In the year 2025, a major study conducted by the University of East Anglia, University of Southampton and Holland & Barrett revealed that 76 percent of the world’s population is not able to reach the recommended levels of EPA and DHA. Both of these are important forms of omega-3, which are essential for heart health, brain development, controlling inflammation and mental health.

What do experts say

Chief of Dietetics, KIMS Hospitals, Bengaluru Ms. Chitra BK told TOI Health that omega-3 fatty acids are essential nutrients that are often found in less quantity in modern diets. Nowadays people talk about protein, Vitamin D and iron, but ignore the deficiency of Omega-3. While the body cannot make them on its own, it is important to include them in the diet regularly.

There was a change in lifestyle

He further said that there has been a big change in the way of eating in the last few decades. Earlier people used to eat more fish, nuts and seeds, but now the use of processed food and refined vegetable oil has increased. Due to this, the amount of Omega-6 in the body has increased, which promotes inflammation and can cause many chronic diseases. Apart from this, fish consumption has decreased significantly, especially among urban youth aged 18-25 years and vegetarians, which has further increased the deficiency of DHA and EPA.

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What problem does its deficiency cause?

If there is a deficiency of Omega-3 in the body, its symptoms appear gradually. Such as dry skin, weak hair, difficulty in concentrating, mood swings, feeling tired and joint pain. Often people ignore these symptoms considering them normal.

How to overcome its deficiency

To overcome this deficiency, it is necessary to make some changes in the daily diet. Include fatty fish like salmon, sardines, mackerel or tuna at least twice a week. Apart from this, flax seeds, chia seeds, walnuts, Brazil nuts, avocado, soy products and canola oil are also good sources. If needed, fortified foods or supplements rich in Omega-3 can also be taken.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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