When it comes to fat, there’s one type you do not want to cut back on: Omega-3 Fatty acids, an essential fatty acid and the main useful fraction of fats and oils necessary for overall health. They are one of the most healing nutrients for our body. Two crucial ones are EPA and DHA, certainly found in some cold water fatty fishes (mackerel, herring, tuna, salmon, cod liver, whale blubber, and seal blubber). Alpha-Linolenic acid (ALA), another Omega-3 fatty acid found in plant sources such as nuts and seeds (walnuts, flaxseeds, etc). Not only do our bodies need Omega-3 fatty acids to function but also they deliver many big health benefits.Interestingly, our body does not produce these essential fatty acids in adequate amount; therefore, you must get them from food or supplement sources.

Some of the benefits of Omega-3 reported in scientific literature: Can Fight against Depression and Anxiety: Studies have found that people who consume Omega-3 fatty acids (especially EPA and DHA) on daily basis are less likely to be depressed . One study even found EPA to be as effective against depression as Prozac, an antidepressant drug . Improves Eye Health: Getting enough of omega-3 has been linked to a reduced risk of macular degeneration , one of the world’s leading causes of permanent eye damage and blindness . Promotes Brain Health in pregnancy and early lives: DHA accounts for 40 % of PUFAs in Brain, and 60% in the Retina of the eye . Getting enough of Omega-3 in the pregnancy is linked with numerous benefits for child including higher intelligence, better communication and social skills , less behavioral problems, decreased risk of developmental delay , and decreased risk of ADHD, Autism and Cerebral palsy .

Vitamin D, also known as the sunshine vitamin and helps in absorption of calcium in your body, helping you keep your bones strong(Although classified as a vitamin, D3 cleverly transforms into a hormone in the body and circulates in the bloodstream to help in the absorption of calcium and phosphorous. This is perhaps one of the most vital functions that Vitamin D3 performs.). Vitamin D acts as an endocrine hormone which has links to diseases like hypertension, myopatic disorders, and proneness to infection, autoimmune disorders and cancer. Only a few foods like fish are rich in Vitamin D and Indian diets fail to provide the adequate amount of vitamin D, therefore, deficiency is very common. Studies show that 70-90% of the Indian population is deficient in Vitamin D.

Vitamin D and Omega 3 fatty acids together regulate serotonin synthesis and utilisation/uptake¹. Serotonin is called the “happy chemical” and is responsible for cognitive function and affects your mood positively. Optimising your intake of Omega 3 fatty acids and vitamin D may reduce and prevent depression, anxiety and aggressive behaviour.

Vitamin E is an antioxidant and helps protect your body’s cells from the damage caused by free radicals. Vitamin E improves blood flow by widening the blood vessels and also boosts immunity.