When it comes to fat, Omega-3 fatty acids are one kind that you don’t want to cut down because they are extremely essential. Not only does your body require these fatty acids to work, but they also provide some essential health benefits. They are an important part of cell membranes in the body and influence the role of cell receptors in those membranes. They provide the starting point for the development of hormones that control blood clotting, artery walls contracting and relaxing, and inflammation. Few nutrients were researched as extensively as omega-3 fatty acids. Read on to learn about Omega-3 and its benefits to our body.
What are Omega-3 fatty acids?
Omega-3s are a class of essential fatty acids that play an essential role in your body and can provide numerous health benefits. Since your body cannot generate them on its own, you must get them from the food we consume. The three most significant forms are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is primarily present in plants, while DHA and EPA are mostly found in animal foods and algae. Popular foods rich in Omega-3 include fish, vegetable oils, walnuts, linseeds, flaxseed oil, chia seeds, and leafy vegetables.
Fight depression and anxiety
Depression is one of the world’s most prevalent psychiatric illnesses. Symptoms include loneliness, lethargy, and a general lack of life interest. Anxiety, also a common illness, is characterized by excessive distress and nervousness. Interestingly, research has found that people who routinely eat Omega-3s are less likely to be depressed. When people with depression or anxiety start taking Omega-3 diets and supplements, their symptoms will change. The three kinds of Omega-3 fatty acids tend to be the highest in depression management.
Promote brain health during pregnancy
Omega-3s are essential to the health and development of the baby’s brain. DHA accounts for 40% of the brain’s polyunsaturated fatty acids and 60% of the eye’s retina. It’s no wonder, thus, that infants feeding a DHA-fortified formula have better eyesight than infants fed without it. According to health experts from omvits.com, pregnancy supplements containing Omega-3 ensure that the baby does not lack any essential nutrients for its growth. There are many advantages for the child, including enhanced intelligence, stronger communication, and social skills, fewer behavioral difficulties, reduced risk of developmental delay, and reduced risk of autism, ADHD, and cerebral palsy. DHA tends to be essential for the growth of vision and neurology in infants.
Improve eye health
DHA, a form of omega-3, is a significant structural part of your eye’s retina. If you don’t have enough DHA, vision problems can occur. Having enough Omega-3 is related to a decreased chance of macular degeneration, one of the world’s top causes of permanent eye problems and blindness.
Healthy sleep is one of the pillars for optimal wellbeing. Studies relate sleep loss to multiple illnesses, including obesity, diabetes, and depression. Low Omega-3 fatty acid levels are associated with sleep apnea in adults and sleep issues in children. Low levels of DHA are also correlated with a lower amount of the hormone melatonin, which makes you fall asleep. Research in both children and adults have found that eating foods with Omega-3 increases the duration and consistency of sleep. Fat from fish such as tuna, mackerel, salmon, and trout are a good source of nutrients that tend to support sleep.
Help prevent cancer
Cancer is one of the world’s top causes of death and Omega-3 fatty acids have long been believed to decrease the incidence of some cancers. Studies suggest that those who eat the most Omega-3s have up to a 55% reduced chance of colon cancer. In comparison, Omega-3 ingestion is related to a decreased risk of prostate cancer in males and breast cancer in females.
Improve risk factors for heart disease
Heart attacks and strokes are the primary causes of death in the world. Years ago, studies found that fish-eating populations had very low concentrations of these diseases. This was subsequently related to the intake of Omega-3. Since then, Omega-3 fatty acids have been related to several cardiac health benefits. These advantages include triglycerides, blood pressure, plaque, healthy cholesterol, and blood clots.
Can fight inflammation
Inflammation is a common reaction to infection and injury to the body. It is also important to your welfare. Inflammation, however, often continues for a long time, even without illness or injury. This is referred to as chronic or long-term inflammation. Long-term inflammation can lead to nearly any chronic illness, including heart disease and cancer. In particular, Omega-3 fatty acids in your diet can reduce the development of inflammatory molecules and substances, such as eicosanoids and cytokines. Research has consistently seen a correlation between higher Omega-3 intake and decreased inflammation.
Improve bone and joint health
Osteoporosis and arthritis are two serious diseases affecting the skeletal system. Research shows that Omega-3s can enhance bone strength by increasing the amount of calcium in your bones, which could contribute to a decreased chance of osteoporosis. Omega-3s can also be used to treat arthritis. Patients taking Omega-3 supplements indicated decreased knee pain and improved grip strength.
How much Omega-3 do I need?
People who do not have a history of heart problems should eat at least 2 servings of fish per week. This may require several kinds of fish such as mackerel, cod, trout, sardines, and herring possessing large levels of Omega-3 fatty acids. If you have cardiovascular diseases, your health care provider can prescribe that you have one gram of EPA+DHA per day. If you have difficulty getting this amount from diet alone, speak to your doctor about having a fish oil supplement. If you are allergic to fish, many plants produce ALA, which can decrease the risk of heart disease. Healthy sources of ALA are ground or milled linseed, flaxseed oil, chia seeds, walnuts, soy, and canola oil. Algae or algae oil is another source of ALA.
Omega-3 fatty acids are important for optimum wellbeing. Try to obtain Omega-3 fatty acids from diet rather than supplements if possible. If needed, speak to your doctor first before taking a supplement. They may have unique guidelines or precautions, depending on your condition and the other medications you are taking. Hope this writing sheds light on how important Omega-3 is to our body.