Omega-3 fatty acids are essential fat that our body needs, but our body cannot produce them on its own, you must get them from your diet.
however, for most people, this is an unknown term.
In this blog, we will discuss everything about omega-3 fatty acids including their benefits, types, and how they work.
What is Omega-3s?
Omega-3s are a family of essential fatty acids that is very important for our body and provide many health benefits. But as we mentioned above, our body cannot produce itself, we must get them from our diet.
Omega-3s have three important types 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.
Common foods that are rich in omega-3 fatty acids include flax seeds, flaxseed oil, chia seeds, fatty fish, fish oil, and walnuts.
People who think they are not taking the appropriate amount of omega-3 fatty acids can try omega-3 supplements.
ALA (alpha-linolenic acid)
This is the most commonly found omega-3 fatty acid in your diet. Our body uses it for energy, but it can also be converted into the biologically active forms of omega-3, EPA, and DHA. ALA is mainly found in plant-based products like walnuts, soybeans, chia seeds, canola oil, flax seeds, flaxseed oil, and hemp seeds.
EPA
It is an animal-based omega-3 fatty acid, which is found in fatty fish and fish oil. Apart from these, some microalgae also contain EPA. It has several functions in your body.
DHA
It is also one of the most important omega-3 fatty acids in your body. It helps in the key structure of your brain, the retina of your eyes, and numerous other body parts. It is also found in fatty fish, fish oil, meat, eggs, and dairy from grass-fed animals.
People who don’t take animal-based products are often DHA-deficient. They should take microalgae supplements to make sure they have enough of this omega-3.
What’s the work of Omega-3 fatty acids in Our body?
Omega-3 fatty acids, especially DHA, are very crucial for our brain and retinas. Pregnant and breastfeeding women should take enough DHA, as it can affect the health and intelligence of the baby. It also provides many health benefits for adults.
Studies say that omega-3 fatty acids protect us against all types of illnesses such as breast cancer, ADHD, depression, and different inflammatory diseases.
If you don’t eat fish or other food sources of omega-3s, you should take vitamins & supplements. They help in achieving your daily requirement of omega-3s.
Benefits of Omega-3 Fatty Acids
Omega-3 Fatty Acids are one of the most crucial nutrients. They have many powerful health benefits for our body and brain.
Here is the list of health benefits of omega-3 fatty acids that are scientifically proven.
- Fight Against Anxiety and Depression
Depression and anxiety are very common disorders in the world. Studies indicate that people who take omega-3s regularly are less likely to be depressed.
If you don’t think, your daily diet can fulfill the requirement of omega-3s, you can start taking omega-3 supplements after asking your health expert.
- Boost Brain Health During Pregnancy in Infants
Omega-3s are very important 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. When a pregnant women take enough DHA during pregnancy, it provides numerous benefits for their child-like
- Higher intelligence
- Better communication and social skill
- Fewer behavioral problem
- Reduced risk of developmental delay
- Reduced risk of ADHD, autism, and cerebral palsy
- Improve Eye Health
DHA, an omega-3 fatty acid, helps in the major structural component of the retina of your eye. When your diet doesn’t fulfill the requirement of DHA, vision problems may arise. It may help to prevent macular degeneration, which can cause permanent eye damage and blindness.
- Decrease Risk of Heart Diseases
Omega-3s also reduce blood pressure levels in people with high blood pressure, they also raise good cholesterol levels, prevent blood clotting, keep our arteries smooth and free from damage, and prevent the plaque that can restrict and harden your arteries.
However, omega-3 supplements do not seem to reduce your risk of heart attacks or strokes.
- Decrease Symptoms of ADHD in Children
ADHD, Attention Deficit Hyperactivity Disorder is a behavioral disorder characterized by lack of attention, hyperactivity, and impulsivity.
In studies, it is found that children with ADHD have lower blood levels of omega-3 fatty acids. Many studies show that omega-3 supplements can decrease the symptoms of ADHD, helps in improving attention and task completion, and decrease hyperactivity, impulsiveness, restlessness, and aggression.
In recent research, it was found that fish oil supplements were one of the most trustworthy treatments for ADHD.
- Fight Against Inflammation
Inflammation is a natural response to infections and damage in your body, but sometimes it persists for a long time without any infection or injury. This is called chronic or long-term inflammation. Long-term inflammation can contribute to very chronic illnesses like heart disease and cancer.
- Fight Against Aging Mental Deterioration and Alzheimer’s Disease
When we age, we feel a decline in our brain function. Many studies tell that omega-3 intake may decrease age-related mental deterioration and lessen the risk of Alzheimer’s disease.
According to a study, omega-3 supplements may be beneficial at disease onset, when the symptoms of Alzheimer’s are very mild.
However, more research and studies are needed to link omega-3s and brain health.
- Can Reduce the Risk of Asthma in Children
Asthma is a chronic lung disease with symptoms like coughing, shortness of breath, and wheezing.
Sometimes asthma attacks can be very dangerous, they are caused by inflammation and swelling in the airways of your lungs.
Studies link omega-3 consumption with a lower risk of asthma in children and young adults.
- Reduce the chances of Fatty liver
Non-alcoholic fatty liver disease is very common. Taking the supplement of omega-3 fatty acids effectively reduces liver fat and inflammation in people.
- May Encourage Bone and Joint Health
Osteoporosis and arthritis are two common disorders that affect your skeletal system. Studies show that omega-3s can improve bone strength by increasing the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis.
It also treats arthritis, which patients taking omega-3 supplements have experienced, it reduced joint pain and increased grip strength.
- Reduce Menstrual Pain
Most women experience menstrual pain in their lower abdomen, pelvis, lower back, and thighs.
However, studies claim that women who take an omega-3s-rich diet have milder menstrual pain than those who don’t.
One study also tells that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation.
- Decrease Symptoms of Metabolic Syndrome
Metabolic syndrome is a collection of different health conditions like belly fat, high blood pressure, insulin resistance, high triglycerides, and lower good HDL cholesterol levels.
Omega-3 fatty acids can help with metabolic syndrome. It helps in improving insulin resistance, inflammation, and heart disease risk factors.
- May Improve Sleep
Good sleep gives you a healthy body and mind. Studies tell that if you don’t sleep well, it may cause obesity, diabetes, and depression.
Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.
Low levels of DHA are also linked to lower levels of the hormone melatonin, which is responsible for sleep deprivation.
Taking the supplement omega-3 increases the length and quality of sleep.
- Give You a Healthy and Glowing Skin
DHA is a very important structural component of our skin, it improves the health of cell membranes, which make up a large part of your skin. A healthy cell membrane results in soft, moist, supple, and wrinkle-free skin.
EPA also benefits your skin, it balances oil production and keeps your skin hydrated, preventing hyper keratinization of hair follicles which appears as the little red bumps, usually seen on upper arms. Prevent premature aging of your skin and reduce the risk of acne. Also, protect your skin from sun damage and improves collagen production.
Bottom Line:
Omega-3 fatty acids are very important for optimal health. If you are a non-vegetarian, you should take fatty fish two times per week, it ensures robust omega-3 intake.
If you don’t get sufficient omega-3s from your daily diet, you may want to consider taking an omega-3 supplement. For people deficient in omega-3, this is a cheap and highly effective way to improve health.
On our website, you can purchase omega-3s supplements. We provide a convenient source of Omega-3 that is rich in essential fatty acids. They help support healthy brain function, and heart health, reduce cholesterol, and much more. Take care of your heart, brain, and both with the help of Omega-3s.
There are limitless health benefits of omega-3s, It’s the high time to make sure your mind, body, and heart are on the right track.
