omega3 &antioxidants benefits

Omega 3 fatty acids 

Omega 3 fish oil contain both docosahexaenoic acids (DHA) and picosapentaenoic acids (CPA).
Omega 3 fatty acids are essential nutrients that are important in preventing and managing heart diseases and lowering blood pressure. 

Omega 3 fatty acids are incredibly important they have many powerful health benefits for your body and brain.

Omega 3 can fight depression and anxiety. 
        
        There are three types of omega 3 fatty acids 
                           {AIA, EPA, DHA}
EPA appears to be the best at fighting  depression. 

Omega 3 can improve eye health 

         DHA atype of omega 3 is a major structural component of the retina of your eyes, getting enough omega 3 is linked to reduce risk of macular degeneration one of the world 's leading cause of permanent eye damage. 

Omega 3 can promote brain health 

     DHA accounts for 40% of the poly unsaturated fatty acids in your brain and 60% in retina of your eyes, so getting enough omega 3 during pregnancy and early life is crucial for your child's development. 

Omega 3 can improve risk factor for heart disease 

       Heart attacks and strokes are the world's leading cause of death.
Some of benefits of omega 3 for heart:
           Omega 3 can cause major reduction in triglycerides.
            Omega 3 can reduce blood pressure. 
            Good HDL cholesterol. 
           Omega 3 can keep blood platelets from clumping this helps prevent the formation of harmful blood clots.

Omega 3 fats reduce the production of some substance released during your body's inflammation response. 

Omega 3 are good for your skin
          DHA is a structural component of your skin its responsible for health of cell membrane which make up the largest part of the skin.
         EPA also benefit your skin in several ways including:
               ● Managing oil production and hydration of your skin.

               ● Preventing hyperkeratinization of hair follicles which appears as the little bump                                  often seen on upper arm. 

               ●Reducing premature aging of your skin.

Also can protect you from sun damage  ,EPA helps block the release of substances that eat away your collagen in your skin after sun exposure. 

Thanks to www.nutrusta.com for their poster

                             
    Antioxidants 

What is an antioxidants and why is it important?? 

Antioxidants are substances that protect your cells against free radicals which  play a role in heart disease,cancer and other diseases.

Free radicals are molecules produced when your body breaks down food or when you are exposed to tobacco smoke or radiation.

Antioxidants such as vitamin c and E and carotenoids help protect cells from damage caused by free radicals.

Other naturally occurring antioxidants include flavonoids,tannins.

Antioxidants may prevent or delay some type of cell damage.

Antioxidants are molecules that fight free radicals in your body, free radicals are compound that can cause harm if their level become too high  in your body .
So finally antioxidants are molecules that neutralise free radicals,unstable molecules that can harm your cells.

Deficiency of vitamins also is a big problem to your body

1.Brittle hair and nail

A variety of factors may cause brittle hair and nails. One of them is a lack of biotin.
Biotin, also known as vitamin B7, helps the body convert food into energy. A deficiency in biotin is very rare, but when it occurs, brittle, thinning, or splitting hair and nails are some of the most noticeable symptoms.

Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps, and tingling in the hands and feet.

2. Mouth ulcers or cracks in the corners of the mouth

Lesions in and around the mouth may partly be linked to an insufficient intake of certain vitamins or minerals.

For instance, mouth ulcers, also commonly referred to as canker sores, are often the result of deficiencies in iron or B vitamins.

One small study notes that patients with mouth ulcers appear to be twice as likely to have low iron levels

In another small study, around 28% of patients with mouth ulcers had deficiencies in thiamine (vitamin B1), riboflavin (vitamin B2), and pyridoxine (vitamin B6) .

3. Bleeding gums

Sometimes a rough tooth brushing technique is at the root of bleeding gums, but a diet lacking in vitamin C can also be to blame.

Vitamin C plays an important role in wound healing and immunity, and it even acts as an antioxidant, helping prevent cell damage.

Your body does not make vitamin C on its own, so the only way to maintain adequate levels of it is through diet .

Vitamin C deficiencies are rare in individuals who consume enough fresh fruits and vegetables. That said, many people fail to eat enough fruits and vegetables each day.

This may explain why studies performing routine screenings of healthy populations estimate low vitamin C levels in 13–30% of the population, with 5–17% of people being deficient .

Consuming very little vitamin C through the diet for long periods can bring on symptoms of deficiency, including bleeding gums and even tooth loss .

Another serious consequence of severe vitamin C deficiency is scurvy, which depresses the immune system, weakens muscles and bones, and makes people feel fatigued and lethargic .

Other common signs of vitamin C deficiency include easy bruising, slow wound healing, dry scaly skin, and frequent nosebleeds 

Make sure to consume enough vitamin C by eating at least 2 pieces of fruit and 3–4 portions of vegetables each day.

4_scaly patches and dandruff.

Dandruff and seborrheic dermatitis may be caused by low blood levels of zinc(niacin) vitamin B3,riboflavin (vitamin B2)and pyridoxine (vitamin B6).

5_hair loss

Adiet rich in the following nutrients may help slow or prevent hairloss ,

Iron,zinc,linoleic acid,and alpha_linolenic acid, niacin (vitamin B3),biotin (vitamin B7).