Omega-3 fatty acids

An Overview

Omega-3 fatty acids are incredibly important. They have many powerful health benefits for your body and brain. In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids. Omega-3 fatty acids may have significant benefits in lowering the risk of heart disease, the nation’s top killer. They may also protect against depression, dementia, cancer, and arthritis. Omega-3 fatty acids are found in higher amounts in salmon, walnuts and spinach. ALA is mostly present in plant oils, such as chia seeds, flax seeds and walnuts. DHA and EPA are mostly present in cold-water fatty fish, such as mackerel, salmon, herring and sardines. A person’s body can convert small amounts of ALA into DHA and EPA. Ladies and gentlemen, step right up and learn about a magical elixir.  This amazing nutrient can truly do it all! It can lower your cholesterol, reduce high blood pressure, protect you from heart attacks, ease joint pains, fight wrinkles and skin ailments, and improve your memory. Why, it will even boost your mood. They help to lower levels of cholesterol the fatty, waxy substance that can build up in your arteries and form plaques that increase your risk for a heart attack or stroke. Whole foods are a great source of omega 3. However, if you are allergic to any foods or cannot consume such mood-boosting foods for any reason, then you can take omega 3 supplements. It is pertinent to note that using omega 3 supplements will not provide any noticeable benefits if there is no omega 3 deficiency in your body.

There are three types of omega-3 fatty acid:

  • Alpha-linolenic acid (ALA)
  •  Eicosapentaenoic acid (EPA)
  •  Docosahexaenoic acid (DHA)

Fatty acids are important for all systems of the body to function normally, including your skin, respiratory system, circulatory system, brain and organs. There are two fatty acids, termed essential fatty acids (EFA) that your body does not produce on its own. EFAs have to be ingested.

Benefits of Omega – 3

1. Fight Depression and Anxiety:

Depression is one of the most common mental disorders in the world. Symptoms include sadness, lethargy and a general loss of interest in life. Anxiety, also a common disorder, is characterized by constant worry and nervousness. Interestingly, studies indicate that people who consume omega-3 regularly are less likely to be depressed.

2. May reduce inflammation:

Research has shown DHA and EPA to reduce the process of inflammation, which has links to various cardiovascular illnesses. However, while these effects were evident in animal studies, clinical trials on humans were less conclusive. People with rheumatoid arthritis appeared to benefit from taking fish-oil supplements, but there was no clear benefit for people with inflammatory bowel disease or asthma. Omega 3s are known for their anti-inflammatory properties and are therefore considered very important in an athlete’s diet. EPA and DHA considerably reduce inflammation, which also assists in improving your cardiovascular health. They reduce inflammation in the body, which helps prevent the blockage arteries from becoming blocked.

3. May reduce the chance of heart attack:

According to the ods, there is some evidence that taking omega-3 supplements may reduce the risk of a person having a heart attack. EPA and DHA improve your cardiovascular health. This means you are less likely to suffer from a heart attack or develop other heart diseases. They might help prevent blood clots from forming. Clots that break off and block a coronary artery to the heart can cause a heart attack. Clots that block the flow of blood to the brain can lead to a stroke.

4. May Contribute to Infant health:

The NCCIH highlight a study that shows that the children of mothers who took a high-dose fish oil supplement were less likely to develop asthma than the children of mothers who took a placebo. This type of fatty acid also plays an important role in the development of your baby’s brain, nervous system and eyes, and contributes to normal cognitive development, which enables your baby to think and learn. Omega-3, found in oily fish like salmon and mackerel, is especially important for mothers during late pregnancy and the first few months after birth. It is thought to potentially reduce your risk of antenatal and postnatal depression.

5. Assist in Beating Obesity:

Omega 3s do not help with weight loss, but they do help prevent weight gain. However, as per the Journal of Nutritional Biochemistry, researchers are not quite sure how omega 3s is able to do that. They may be able to help a person stop putting weight back on, however, although it is not clear precisely how they may do this.

6. Help Reduce Menstrual Cramps and Pain:

Menstrual cramps can be very painful for some women. The uterus swells up to double its original size as the menstrual cycle progresses. However, consuming foods that contain omega 3 can considerably reduce menstrual cramps and any associated pain.

7. Effectively Boost Your Mood:

The foods that contain plenty of omega 3 are known as mood-boosting foods, too. They have the ability to transform your mood by making you feel fuller and satisfying the nutritional needs of your body.

8. Getting a healthy balance:

Like Omega-3 fatty acids, the Omega-6 fatty acids found in vegetable oils are beneficial in supporting heart health and positively impact blood cholesterol. Consuming recommended amounts during pregnancy will help to build up your baby’s stores, ready for life after birth.

9. Brain and visual functions:

Brain function and vision rely on dietary intake of DHA to support a broad range of cell membrane properties, particularly in grey matter, which is rich in membranes. A major structural component of the mammalian brain, DHA is the most abundant omega−3 fatty acid in the brain. It is under study as a candidate essential nutrient with roles in neuro development, cognition and neuro degenerative disorders.

10. Mental health:

There is evidence that omega−3 fatty acids are related to mental health particularly for depression where there are now large meta-analyses showing treatment efficacy compared to placebo. These data have also recently resulted in international clinical guidelines regarding the use omega-3 fatty acids in the treatment of depression. The link between omega−3 and depression has been attributed to the fact that many of the products of the omega−3 synthesis pathway play key roles in regulating inflammation (such as prostaglandin E3 which have been linked to depression.

Hope this Symptoms and cure article will be helpful to all. Do not forget to share your valuable suggestions if any.

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