Namaste dosto, welcome back to our podcast 'omega 3'. Main hoon Neha Kapoor, aur mere saath hain Arjun Mehta. Arjun, kaise ho aap?Bilkul theek hoon Neha, aur mujhe lagta hai aaj ka topic sunke kaafi log excited honge. Brain health par baat karne wale hain, hai na?Bilkul! Aur mujhe yaad hai, pichle episode mein humne omega-3 ke general benefits discuss kiye the, lekin aaj hum thoda deep jayenge, especially brain ke perspective se. Toh Arjun, shuru karte hain basics se—omega-3 fatty acids kya hain, aur brain ko inki zarurat kyun hoti hai?Haan, toh omega-3 ek tarah ke essential fatty acids hain, jo humara body khud nahi bana sakta. Isliye humein yeh diet se lena padta hai. Brain ka almost 60% fat se bana hota hai, aur usmein se ek major hissa omega-3, especially DHA ka hota hai. DHA aur EPA—yeh do main types hain jo brain ke neurons ki structure aur unke beech communication mein help karte hain.Bilkul sahi. Aur jab neurons efficiently communicate karte hain, toh focus, memory, aur learning sab improve hota hai. Main ek patient ka example share karna chahti hoon—Bangalore mein ek working mom thi, jo kaafi distracted feel karti thi. Maine unko diet mein salmon add karne ko bola, aur kuch weeks baad unhone bataya ki unka focus aur alertness dono better ho gaya. Matlab, yeh choti si dietary change bhi kaafi impact la sakti hai.Wah, yeh toh badi inspiring story hai. Aur yeh bhi dikhata hai ki hum jo khate hain, uska direct effect humare brain par padta hai. Main yeh bhi add karna chahta hoon ki EPA bhi important hai, kyunki yeh inflammation ko control karta hai, jo brain ke liye bahut zaruri hai. Toh, DHA structure ke liye, aur EPA function ke liye—dono ki apni alag importance hai.Exactly. Aur yeh baat humne pichle episode mein bhi touch ki thi, ki variety maintain karna kitna important hai, taaki EPA aur DHA dono mil sakein. Chalo, ab thoda aage badhte hain aur mental well-being par baat karte hain.Haan, yeh topic mujhe personally bhi kaafi interesting lagta hai. Research yeh suggest karti hai ki omega-3 ka low level, especially DHA aur EPA, mood disorders jaise depression aur anxiety se linked hai. Matlab, agar blood mein omega-3 kam hai, toh risk zyada ho sakta hai.Bilkul, aur yeh sirf ek theory nahi hai—kaafi studies ne yeh dekha hai ki jinke diets mein omega-3 zyada hota hai, unmein depression aur anxiety ke symptoms kam hote hain. Arjun, aapke paas koi real-life example hai is topic par?Haan, actually ek client tha Mumbai mein, jo kaafi time se anxiety se struggle kar raha tha. Usne har tarah ke therapy try kiye, lekin jab usne fish oil supplement start kiya, toh dheere-dheere uski anxiety manageable ho gayi. Main yeh nahi keh raha ki yeh magic solution hai, lekin uske case mein, yeh ek noticeable difference tha. Of course, har kisi par alag effect ho sakta hai, lekin research bhi yahi indicate karti hai ki omega-3 blood levels mental health mein role play karte hain.Haan, aur mujhe lagta hai ki yeh ek holistic approach ka part hona chahiye—diet, exercise, sleep, sab kuch. Omega-3 ek important piece hai, lekin poora puzzle nahi. Lekin agar aap apne mood swings ya anxiety ko manage karne ki soch rahe hain, toh omega-3 intake check karna ek achha step ho sakta hai.Bilkul, aur main yeh bhi kehna chahta hoon ki agar aap supplements lene ka soch rahe hain, toh pehle apne doctor se consult zarur karein. Kyunki har kisi ki needs alag hoti hain, aur overdose bhi avoid karna chahiye.Sahi baat hai. Chalo, ab practical tips ki taraf chalte hain—kaise ensure karein ki humare diet mein omega-3 kaafi ho?Sabse pehle, recommended daily intake ki baat karte hain. Generally, 300-500 mg EPA plus DHA per day recommend kiya jata hai. Pregnant women ke liye thoda zyada, kyunki fetal brain development ke liye yeh crucial hai.Aur best sources ki baat karein toh, fatty fish jaise salmon, mackerel, sardines sabse rich hain. Vegetarians ke liye flaxseeds, chia seeds, walnuts bhi options hain, lekin unmein mainly ALA hota hai, jo body ko EPA aur DHA mein convert karna padta hai. Conversion rate thoda low hota hai, toh supplements bhi consider kiye ja sakte hain.Haan, aur mujhe lagta hai ki Indian cuisine mein bhi kaafi options hain. Mera personal favorite hai grilled mackerel—thoda sa lemon aur masale dalke, simple aur tasty. Neha, aapka favorite omega-3 rich dish kaunsa hai?Mujhe mustard fish curry bahut pasand hai, especially Bengali style. Usmein mustard oil aur fresh fish ka combination, wah! Aur agar vegetarian option chahiye toh chia seed pudding bhi kaafi acha hai, jaise humne pichle episode mein discuss kiya tha.Bilkul, aur pregnant women ke liye bhi yeh important hai ki woh mercury-free fish choose karein, jaise salmon ya sardines, aur apne doctor se consult karein. Supplements bhi ek safe option ho sakte hain, lekin dosage ka dhyan rakhein.Toh dosto, aaj humne dekha ki omega-3 sirf heart ya body ke liye nahi, balki brain aur mood ke liye bhi kitna important hai. Thoda sa effort karke, apni diet mein yeh include karna kaafi asaan hai. Arjun, aapko kuch add karna hai?Bas yahi kehna chahta hoon ki apne health journey ko enjoy karein, aur choti-choti dietary changes se bhi bada farq pad sakta hai. Aur haan, agle episode mein hum aur bhi interesting topics cover karenge, toh judey rahiye humare saath.Thank you so much for listening, dosto! Main hoon Neha Kapoor...Aur main hoon Arjun Mehta. Milte hain agle episode mein. Take care, bye!

Episodes

Brain Boost with Omega-3s