Introduction
Omega 3 fatty acids are good fats essential for a healthy body. Much research has been conducted to study its nature and potential benefits to cure people suffering from various diseases.
Your body does not sufficiently produce this vital nutrient. Hence, we must consume food rich in Omega 3s, such as fish or supplements, to reap its benefits.
Fatty Acids
Fatty acids are comprised of Carbon, Oxygen and hydrogen. The two types of fatty acids are saturated and unsaturated. Unsaturated fats can be further split into monounsaturated fats and polyunsaturated fats.
At times, saturated fats are called “unhealthy fats” because they raise the chances of getting heart disease & stroke. On the other hand, unsaturated fats are called “healthy fats” because they promote heart health when used optimally. The Omega 3 comes under the classification of polyunsaturated fat.
Types Of Omega-3 Fatty Acids
The three types of Omega 3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The EPA and DHA are called marine Omega-3 because they can be found in fish, and ALA can be found in plants.
Our body converts small amount of alpha-linolenic acid (ALA) to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega 3 plays a vital role in the cell membranes, which, in turn, affects the overall health of your body.
Benefits Of Consuming Omega 3 Fatty Acids
1. Reduces Depression and Anxiety
The fishing communities around the world were less prone to depression, and the reason behind this situation was their regular intake of fish.
Many studies proved that adding fish and Omega supplements to our diet can reduce depression significantly. Eicosapentaenoic acid (EPA) is the most effective for depression.
2. Reduces Inflammation
Inflammation is a response from your body when it is affected by disease; however, sometimes, it stays for a long time, even without any infection or injury.
This long-term Inflammation may cause chronic diseases such as heart problems and cardiovascular problems. Omega-3 slows down the process of chronic Inflammation, and Omega-3 supplements also appear to elevate the efficacy of anti-inflammatory drugs.
3. For a good heart health
Consuming omega 3 will lessen the chances of having a heart attack. These healthy fats can improve the health of our heart, but taking Omega supplements may not reduce the rate of risk of heart disease, according to some studies.
4. Supportive for women during pregnancy and children
Taking omega-3 supplements is associated with cognitive development and less risk of developmental delay. DHA is available in breastfeeding milk. As said earlier, OMEGA 3 can be directly consumed through fish.
However, all the fishes are not suitable for consumption because there are fishes that are high in mercury, which is not advantageous for pregnant women and children since they are susceptible to mercury.
Omega 3 intake is linked with less chance of asthma in children.
5. Can Reduce the Risk of Certain Cancers
Omega 3 consumption may reduce the risk of certain kinds of cancer, including breast cancer, colon and prostate. Nevertheless, more research is needed in this area.
6. Lower Triglycerides Level
Triglycerides are the fats from the food we consume. High triglycerides may increase your risk of heart and vascular disease. The central benefit of Omega 3 is it may decrease your triglycerides level.
7. Enhanced Eye Health
One type of Omega 3 is DHA, an essential structural component of the retina of your eye. As a result, getting sufficient Omega 3 can lessen vision problems that may arise due to a lack of DHA.
8. Can Lessen Symptoms of Metabolic Syndrome
Metabolism is a set of conditions comprising high blood pressure, obesity, high blood sugar, obesity, triglycerides and low HDL cholesterol levels. Some research suggests
Other Benefits of Omega 3
- It may keep your skin healthy
- It enhances the quality and length of your sleep
- It helps reduce menstrual pain
- Can tweak bone and joint health
- Omega-3 fats can assist in preventing age-linked mental decline and Alzheimer’s disease
- It may reduce the symptoms of ADHD
Omega 3 Sources
Omega 3 diets can be found in vegetarian, vegan and non-vegetarian options. It is recommended to take Omega 3 as food rather than pills. Omega 3 dietary pills may have some benefits for a set of individuals.
Fishes
Salmon, Mackerel, Herring, Anchovy, Whitefish, Sardines, Bluefish, Striped bass, Rainbow trout and Tuna.
Plant Sources
Flax seeds, walnuts, chia seeds, canola oil and soy oil, soybeans and tofu. Advise of your doctor is paramount in taking these kinds of pills.
How much may you eat?
The American Heart Association has recommended eating at least two servings of fish rich in omega-3s weekly. A serving here is equal to 3.5 ounces (100 grams).
Omega 3 Side Effects
Omega 3 is highly and readily available in marine foods. But some fish have more mercury content than others. Hence, it increases the chances of a high proportion of mercury in our diet and could be poisonous.
A few types of fish with high levels of mercury are King mackerel, Marlin, Orange roughy, Shark Swordfish, etc. Always consult your doctor before taking Omega supplements because they may have specific recommendations and warnings.
Conclusion
Omega 3 is a widely researched essential nutrient. It is crucial for our overall body health. They are a vital part of cell membranes. There are specific ways and diets to include their benefits in our bodies optimally.
It can be an abundant energy source and assist in keeping your lungs, heart, immune system and blood vessels working the way they should.
FAQs
What is Omega 3 deficiency?
Alpha-linolenic acid (ALA): This acid is derived from plant oils, and our bodies cannot produce it. We must take in proper amounts of ALA in our food or supplements. Soybeans and flax seeds are examples of plants that contain ALA.
Eicosapentaenoic acid (EPA): This acid comes from animal fats and is crucial to neurological and cardiovascular health.
Docosahexaenoic acid (DHA): The most extended molecule of its kind, DHA is derived from animal sources and is essential to brain and heart health, even in fetal development.
