Omega-3 fatty acids benefits

Omega-3 Fatty Acids Benefits On Health

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This article will look into the Omega-3 fatty acids benefits and then the food sources to add to your diet. So that you can also benefit from its amazing benefits.

Omega-3s are nutrients that you can obtain through food or supplements and that support the growth and upkeep of a healthy body. They are essential to the composition of each cell wall you have. They also serve as an energy source and support the functioning of your immune system, heart, lungs, and blood vessels.

Two of the most important ones, EPA and DHA, are largely present in some fish. Another omega-3 fatty acid called ALA (alpha-linolenic acid) is derived from plant sources like nuts and seeds.

DHA concentrations are particularly high in sperm, brain, and retinal (eye) cells.

These fatty acids are necessary for your body to function, but they also have significant positive effects on your health.

Now, let’s first have a look at Omega-3 fatty acids’ Health Benefits:

1. Lowers cholesterol

Omega-3 Fatty Acids Benefits

In a 6-week study, daily supplementation with at least 1.2 g of DHA significantly reduced triglyceride levels and increased “good” cholesterol or high-density lipoprotein.

In addition, omega-3 fatty acids lowered the “bad” cholesterol, and low-density lipoproteins (LDL), when dietary saturated fats were replaced with polyunsaturated and monounsaturated fatty acids found in plant foods such as nuts and avocados.

Elevated triglycerides and LDL cholesterol are linked to an increased risk for metabolic syndrome and heart disease.

However, a recent evidence-based practice summary has shown no impact on a range of cardiovascular disease (CVD) outcomes from the use of omega-3 fatty acid supplements in patients with established CVD or raised risk factors for CVD.

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2. Improves Depression

Omega-3 Fatty Acids Benefits

A 2019 review study of over 2,000 participants showed a beneficial impact of EPA omega-3 fatty acids on depression, with DHA showing little benefits.

This finding is supported by other studies included in Prof. Shahidi’s and Prof. Ambigaipalan’s review, indicating that fish oil supplementation helps protect against major depressive disorder in people between the ages of 15 and 25 years.

Furthermore, moderate intakes of fatty fish and seafood were associated with fewer occurrences of depression.

3. Improves Eyesight

Omega-3 Fatty Acids Benefits

DHA, a type of omega-3, is a major structural component of the retina of your eye. When you don’t get enough DHA, vision problems may arise Interestingly, getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.

4. Helps Fight Heart Diseases 

Omega-3 Fatty Acids Benefits

By reducing markers associated with an increased risk of developing heart disease — high triglycerides, cholesterol, and blood pressure — omega-3 fatty acids may reduce the risk of heart disease, according to a review analyzing existing studies.

The same review concluded that high-dose daily supplementation with 4 g of purified EPA in people with elevated triglycerides levels led to a 25% reduction in cardiovascular events.

In their 2018 review, Prof. Fereidoon Shahidi, professor of biochemistry at Memorial University, Canada, and Prof. Priyatharini Ambigaipalan, currently at the School of Science and Engineering Technology at Durham College, also in Canada, identified evidence of health benefits from omega-3 in noncardiovascular health conditions.

5. Omega-3s Can Fight Inflammation

Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health.

However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation.

Long-term inflammation can contribute to almost every chronic Western illness, including heart disease and cancer.

Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.

Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation.

6. Good For Brain Health

Omega-3 is crucial for brain growth and development in infants.

DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye.

Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.

Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including:

  • Higher intelligence
  • Better communication and social skills
  • Fewer behavioral problems
  • Decreased risk of developmental delay
  • Decreased risk of ADHD, autism, and cerebral palsy

7. Lower Blood Pressure

On the other hand, omega-3 fatty acids have been shown to improve vascular health — the health of the blood vessels — by increasing the bioavailability of nitric oxide.

In phase 2 scientific study, nitric oxide-induced dilation (relaxation) of the blood vessels led to a significant reduction in blood pressure.

The Conclusion

For optimum health, omega-3 fatty acids are essential.

The best strategy to guarantee adequate omega-3 intake is to obtain them through entire foods, such as fatty fish twice per week.

If you don’t consume fatty fish frequently, you might want to think about taking an omega-3 supplement. This is a low-cost and incredibly effective technique to improve health for those who are omega-3 deficient.

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