Why are Omega-3 fatty acids beneficial?
Omega 3 is one of the most important fatty acids that our body needs for normal functioning of our muscles , heart and other organs.
Omega 3 are Essential fats which means your body cannot make them from scratch but must be obtained from food. Omega 3 fatty acids are an integral part of cell membranes throughout the body and these fatty acids affect the function of the cell receptors in the cell membranes. They are responsible for making hormones that regulate contraction and relaxation of artery walls and also for blood clotting.
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| Salmon contains high amount of Omega 3 (4,123 mg per serving) |
The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae. (EPA) and (DHA) come mainly from fish, so they are sometimes called marine omega-3s.
ALA
Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in your diet and your body uses it mainly for energy. ALA is found in foods like flax seeds, flaxseed oil etc.
EPA
Eicosapentaenoic acid (EPA) is mostly found in animal products, such as fatty fish and fish oil etc. EPA is known to improve vascular permeability and decreasing the chance of experiencing a cardiovascular event.
DHA
Docosahexaenoic acid (DHA) is a key structural component of your brain, the retina of your eyes, and a number of other body parts. DHA is considered as the the most important omega-3 fatty acid in your body.
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| Omega 3 soft-gels |
Health benefits of Omega 3 Fatty acids
DHA is a major structural component of the retina of the eye. Several studies have suggested that Omega 3 fatty acids plays an important role in the protection of adult eyes from macular degeneration and dry eye syndrome. Omega 3 fatty acids may also help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.
2. Promote Brain Health During Pregnancy and Early Life
DHA accounts for 40% of the polyunsaturated fatty acids in your brain. Omega 3 is responsible for building cell membranes throughout the body and the brain preserving cell membrane health and facilitating communication between brain cells. So these fatty acids are important for maintenance of normal brain function throughout life
Studies also found out that getting enough omega-3 during pregnancy is associated with numerous benefits for the 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
3. May Improve Bone and Joint Health
Omega 3 fatty acid is also known for improving bone health by boosting the amount of calcium in your bones. Osteoporosis and arthritis are the two common disorders that effect your skeletal system. Taking enough omega 3 can reduce the risk of Osteoporosis and arthritis
4. Good For Your Skin
DHA is responsible for the health of cell membranes which makes up a large part of your skin and since DHA is a structural component of the skin, so taking enough omega 3 can result in a healthy cell membrane which will result in soft, moist, supple and wrinkle-free skin
5. Reduce Risk Factors for Heart Disease
Inflammation in the body can damage your blood vessels and lead to heart disease and strokes which are the world’s leading causes of death. Omega-3 fatty acids are unsaturated fatty acid that may reduce inflammation throughout the body
Omega-3 fatty acids may benefit heart health by:
*Decreasing triglycerides
*Lowering blood pressure slightly
*Reducing blood clotting
*Decreasing your risk of strokes and heart failure risk
*Reducing irregular heartbeats
*Lowering blood pressure slightly
*Reducing blood clotting
*Decreasing your risk of strokes and heart failure risk
*Reducing irregular heartbeats
6.Fight Depression and Anxiety
A study found that people with anxiety disorders have lower levels of circulating omega-3 polyunsaturated fatty acids (PUFA). Some studies even found EPA as effective against depression as a common antidepressant drug.
7.Fight Age-Related Mental Decline and Alzheimer’s Disease
Several studies found that people with higher intake of omega 3 showed decreased age related mental decline and a reduced risk of Alzheimer. DHA accounts for 40% of the polyunsaturated fatty acids in your brain . Omega 3 is responsible for building cell membranes throughout the body and the brain preserving cell membrane health
8. May Help Prevent Cancer
Omega 3 fatty acids is also believed to help in preventing certain types of cancer . Some studies have found that people who consume most omega 3 have shown around 50% more lower risk of colon cancer it also shown reduced risk of prostate cancer in men and breast cancer in women however not all studies gave the same results. [Source] [Source] [Source]
Sources of omega 3
1. Salmon
2,260 mg in 3.5 ounces (100 grams)
2. Cod liver oil
2,682 mg per tablespoon
3. Oysters
435 mg per 3.5 ounces (100 grams)
4. Sardines
1,480 mg per 3.5 ounces (100 grams
5. Caviar
6,786 mg per 3.5 ounces (100 grams)
6. Flax seeds
2,350 mg per tablespoon (10.3 grams) of whole seeds
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| Flax seeds |
Mainstream health organizations recommend a minimum of 250–500 mg of omega-3s per day for healthy adults
https://www.medicinenet.com/omega-3_fatty_acids/article.htm
https://www.healthline.com/nutrition/what-are-omega-3-fatty-acids
https://en.wikipedia.org/wiki/Omega-3_fatty_acid#:~:text=Omega%E2%88%923%20fatty%20acids%2C%20also,group%20in%20their%20chemical%20structure.
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
https://www.healthline.com/nutrition/12-omega-3-rich-foods
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