Omega-3 fatty acids are very important.
Few nutrients have been studied thoroughly as omega-3 fatty acids because they have many powerful health benefits for your body and brain.
Here are 12 health benefits of omega-3 fatty acids that are supported by science.
1. Omega-3 Fatty Acids Can Improve Eye Health
Vision problems may arise when you don’t get enough DHA. A major structural component of the retina of your eye is DHA, a type of omega-3.
Getting enough omega-3 fatty acids is linked to a reduced risk of macular degeneration known to be one of the world’s causes of permanent eye damage and blindness.
2. Omega-3 Fatty Acids Can Improve Risk Factors For Heart Disease.
The world’s leading causes of death are Heart attacks and strokes. Fish-eating communities have a very low rate of these diseases according to researchers, these were later linked to omega-3 consumption.
Since then, numerous benefits for heart health have been tied to omega-3 fatty acids.
These benefits can tackle:
Blood pressure: omega-3s reduces blood pressure levels with people with high blood pressure.
Blood clots: Omega-3 prevents the formation of a harmful blood clot by keeping the blood platelets from clumping together.
Plaque: Omega-3 fatty acids help prevent plaque build-up in the arteries that can lead to hardening and restriction of your arteries, it does this by keeping your arteries smooth and free from damage.
Inflammation: Omega-3 acids helps to reduce the production of some substances released during your body inflammatory response.
It is also believed that omega-3 fatty acids can also lower “bad” LDL cholesterol.
3. Omega-3 Fatty Acids Can Reduce Metabolic Syndrome Symptoms.
Metabolic syndrome refers to a collection of conditions.
This includes central obesity- also known as belly fat- as well as high blood pressure, high triglycerides, insulin resistance, and low “good” HDL cholesterol levels.
They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors.
4. Omega-3 Fatty Acids Can Fight Inflammation.
The body natural response to infections and damage is inflammation. It is very vital for your health. Long persistence inflammation without infections or injury is very dangerous to your health as this can contribute to almost every chronic western illness, including heart disease and cancer.
Fortunately, omega-3 acids can reduce chronic inflammation. Studies have consistently observed the connection between higher intake of omega-3 acids and reduced inflammation.
5. Omega-3 Fatty Acids Can Help Combat Autoimmune Diseases.
Autoimmune diseases are when your immune system mistakes healthy cells for foreign cells and starts attacking them.
It has been observed that Omega-3 fatty acids help in fighting against several autoimmune diseases like rheumatoid arthritis, lupus, ulcerative colitis, Crohn’s disease, psoriasis and type 1 diabetes.
6. Omega-3 Fatty Acids Can Alleviate Menstrual Pain
Menstrual pain can significantly affect your quality of life. It occurs in your lower abdomen and pelvis and mostly radiates to your lower back and thighs.
There abound various studies that have proven the ability of omega-3 acids to reduce menstrual pain in women who consume omega-3s.
Omega-3 fatty acids can reduce menstrual pain more effectively than ibuprofen, an anti-inflammatory drug.
7. Omega-3 Fatty Acids Can Boost The Health Of Your Skin
One of the structural components of your skin is DHA. It is responsible for the health of cell membranes, which make up a large component of your skin.
Soft, moist, supple and wrinkle-free skin is as a result of healthy cell membranes.
Omega-3s can help keep your skin healthy, safeguarding against sun damage and preventing premature aging.
EPA helps block the release of a substance that erodes at the collagen in your skin after exposure to the sun.
8. Omega-3 Fatty Acids May Improve The Quality Of Sleep
Quality sleep is very important for overall body health. Several studies have linked sleep deprivation to many diseases, including diabetes, depression, and obesity.
Sleep problems in children have been associated with low levels of omega-3 fatty acids.
Lower levels of the hormone melatonin, which helps you fall asleep are also linked to low levels of DHA.
Supplementing with omega-3 fatty acids in both children and adults has been revealed by various studies to increase the length and quality of sleep.
9. Omega-3 Acids May Improve Bone And Joint Health
Two common disorders that affect your skeletal system are Osteoporosis and arthritis.
Omega-3s can improve bone strength by boosting the amount of calcium in your bones as indicated by studies, which should lead to a reduced risk of osteoporosis.
Arthritis may be treated with omega-3s. Reduced joint pain and an increase in grip strength have been reported by patients taking omega-3 fatty acids supplements.
10. Omega-3 Fatty Acids May Help Prevent Cancer.
Omega-3 fatty acids may help decrease the risk of some types of cancer, including prostate, colon and breast cancer.
One of the leading causes of death in the western world is cancer, omega-3 fatty acids have long been proven to reduce the risk of certain cancers.
People who consume the most omega-3s have up to 55% lower risk of colon cancer as shown by studies. Additionally, the consumption of omega-3 fatty acids is linked to a reduced risk of prostate cancer in men and breast cancer in women.
11. Omega-3 Fatty Acids Can Fight Depression And Anxiety
One of the most common mental disorder in the world is depression. Symptoms of depression include sadness, lethargy and a general loss of interest in life.
Another common disorder is anxiety, it is characterized by constant nervousness and worry.
People who consume omega-3s regularly are less likely to be depressed as revealed by studies.
Symptoms improvement has been reported in people with depression or anxiety after supplementing with omega-3 acids.
There exist three types of omega-3 fatty acids: ALA, EPA, and DHA, of the three, EPA seems to be the best at fighting depression.
12. Omega-3 Fatty Acids Can Promote Brain Health During Pregnancy And Early Life
DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye. Omega-3s are very important for the growth and development of the brain in infants.
Eating enough omega-3s during pregnancy is associated with lots of benefits for your child, including:
Fewer behavioral problems
- Higher intelligence
- Decreased risk of developmental delay
- Lower risk of ADHD, autism and cerebral palsy
- Better communication and social skills
Omega-3 fatty acids are very important for optimal health.
You can get them from whole foods- such as fatty fish twice a week. However, if you are a vegetarian or you don’t eat lots of fatty fish, then it is advisable to consider taking an omega-3 supplement. This is a cheap and highly effective way to improve your health if you are omega-3 deficient.