OMEGA-3 FATTY ACIDS AND YOU BY - Dt. REEMACHAUDHARY DR. DEEPIKA KOHLI DR. SHARDA JAIN

1. OMEGA-3 FATTYACIDS
AND YOU
BY - Dt. REEMACHAUDHARY
DR. DEEPIKA KOHLI
DR. SHARDA JAIN

2. Fats make up 60% of the
brain and the nerves
thatrun every system in
the body. So it stands to
reason that thebetter
the fatinthe diet,the
betterthe brain.

3. WHY SHOULD WE
TAKE OMEGA 3-
FATTY ACIDS ?

4. OMEGA-3 FATTY ACIDS
IS A BRAIN FOOD
• PROMOTE BRAIN
HEALTH
• PROMOTE HIGHER
INTELLIGENCE LEVELS
• BETTER
COMMUNICATION
AND SOCIAL SKILLS

5. OMEGA-3 FATTY ACIDS IN RELATION
WITH DEMENTIA
• OMEGA-3 FATTY ACIDS ARE PRIME
STRUCTURAL COMPONENT OF BRAIN
CELL MEMBRANE.
• BRAIN IS THE MASTER GLAND THAT
SENDS CHEMICAL MESSEGES
THROUGHOUT THE BODY.
• IT MIGHT IMPROVE OR DELAY DECLINE IN
MEMORY AND ABILITY TO CARRY OUT
EVERYDAY TASKS IN PEOPLE WITH
DEMENTIA.

6. OMEGA-3 FATTY ACIDS
IN PREGNANCY
DEVELOP BRAIN GROWTH
& DEVELOPMENT IN
INFANTS.
 HIGHER INTELLIGENCE
 BETTER COMMUNICATION
& FOCUS
 LESS BEHAVIORAL
PROBLEMS
 DECREASE RISK OF
DEVELOPMENTAL DELAY
Although DHA is more important

7. OMEGA-3 FATTYACIDS
WORKS ASANTIOXIDANTS
• FIGHT FREE RADICALS
• REMOVE TOXINS FROM
BODY
 RADICAL & TOXIN FREE
BODY
 LESS RISK OF CANCER
 LESS LIKELY TO HAVE
INFLAMMATION IN BODY
MORE FREE RADICALS,MORE DISEASES

8. OMEGA-3 FATTY ACIDS
CAN FIGHT INFLAMMATION
REPAIR DAMAGES IN
THE BODY
FIGHT INFECTION
CAN REDUCE
PRODUCTION OF
MOLECULES &
SUBSTANCES LINKED
TO INFLAMMATION.
“EXCESS INFLAMMATIONLEADS
TOMORE DISEASES”

9. OMEGA-3 FATTY ACIDS
ACT AS ANTI-AGING
• MANAGE OIL PRODUCTION IN
SKIN
• MANAGE HYDRATION OF SKIN
• PREVENT ACNE
• PROTECT SKIN FROM SUN
DAMAGE
• RESPONSIBLE FOR THE
HEALTHY SKIN RESULTING IN
 SOFT SKIN
 MOIST SKIN
 SUPPLE & WRINKLE-FREE SKIN

10. OMEGA-3 FATTY ACIDS
CAN IMPROVE
EYE HEALTH
• LIKE DHA OMEGA-3 FATTY
ACIDS IS ALSO IMPORTANT
FOR EYE
• OMEGA 3 IS A MAJOR
STRUCTURAL COMPONENT
OF BRAIN & RETINA OF
THE EYE
• PREVENT VISION
IMPAIRMENT
• PREVENT BLINDNESS

11. OMEGA-3 FATTY ACIDS
CAN IMPROVERISK OF
HEART DISEASE
CONSUMPTION OF
OMEGA-3 CAN
 REDUCTION IN
TRIGLYCERIDES
 REDUCE BLOOD
PRESSURE LEVELS
 RAISE GOOD
CHOLESTEROL
 HELPS IN KEEPING THE
ARTERIES SMOOTH &
FREE

12. TOPVEGETARIAN FOODSRICHIN
OMEGA-3 FATTYACIDS
• WALNUTS {2 WALNUTS MEETS YOUR
DAILY RECOMMENDATION OF OMEGA-3 FATTY
ACIDS}
• FLAXSEEDS & FLAXSEED OIL
• { 1tsp OF FLAXSEEDS MEETS YOUR DAILY
RECOMMENDATION OF OMEGA-3 FATTY
ACIDS}
• PUMPKIN SEEDS {2 tsp OF
PUMPKIN SEEDS MEETS YOUR DAILY
RECOMMENDATION OF OMEGA-3 FATTY
ACIDS}
• CHIA SEEDS {2 tsp OF CHIA SEEDS
MEETS YOUR DAILY RECOMMENDATION OF
OMEGA-3 FATTY ACIDS}

13. TOP NON-VEGETARIAN FOODS RICHIN
OMEGA-3 FATTYACIDS
• SALMON
• FISH OIL
• EGGS
• SARDINES

14. VEGETARIAN DEMENTIA DIET
• EARLY MORNING- A cup of Milk with soaked 2 Walnuts &
5 Almonds
• BREAKFAST- Milk Oats Daliya topped with Berries/ Chia
pudding/ besan chilla with palak ka raita
• MID MORNING- Green Vegetable Juice/ Berries
• LUNCH- Palak-Paneer with besan chapatties + salad +
Vegetable Raita/ whole Pulses ya aloo gobhi with besan
ya oats chapatties + salad + Vegetable Raita
• EVENING- one teaspoon of mix seeds with a cup of milk
• DINNER- Spinach Vegetable khichri + raita / Chia
porridge with pumpkin seeds
NO WHEAT

15. NON-VEGETARIAN DEMENTIA DIET
• EARLY MORNING- A cup of Milk with soaked 2
Walnuts & 5 Almonds
• BREAKFAST- Vegetable Egg Omelette + salad/ Chia
pudding/ Boiled egg vegetable salad
• MID MORNING- Green Vegetable Juice/ Berries
• LUNCH- Fish tikka salad/ Egg Bhurji with Besan ya
oats chapatties + salad + Vegetable Raita/ Chicken
breast palak curry with rice + salad
• EVENING- 1 tsp of mix seeds with a cup of milk
• DINNER- Chicken breast vegetable soup/ Grilled
fish with salad/ Chia porridge with pumpkin seeds
NO WHEAT

16. CHIA PORRIDGE
INGREDIENTS
• 250-300ml LOW FAT MILK
• 2tsp SOAKED CHIA SEEDS
• ONE SEASONAL FRUIT
• HANDFUL OF PUMPKIN SEEDS &
ALMONDS
METHOD
TAKE A BOWL ADD WARM OR COOL
MILK TO IT, THEN ADD SOAKED CHIA
SEEDS TO IT, MIX IT WELL.
GARNISH THE PORRIDGE WITH FINELY
CHOPPED FRUIT, PUMPKIN SEEDS &
ALMONDS.

17. CHIA PUDDING
INGREDIENTS
• 200-250ml LOW FAT HUNGCURD
• 2tsp SOAKED CHIA SEEDS
• ONE SEASONAL FRUIT
• HANDFUL OF PUMPKIN SEEDS &
ALMONDS
METHOD
TAKE A BOWL ADD HUNGCURD
TO IT, THEN ADD SOAKED CHIA
SEEDS TO IT, MIX IT WELL.
GARNISH THE PUDDING WITH
FINELY CHOPPED FRUIT, PUMPKIN
SEEDS & ALMONDS.

18. THANK
YOU