Omega-3 Fatty Acids: The Surprising Benefits You Need to Know

 

What are omega-3 fatty acids?

Omega-3 fatty acids are essential fatty acids that the body needs for weight control, fetal development, and cell membrane maintenance. Since these fatty acids cannot be produced by our body and must be ingested with food, they're called essential fatty acids.

 

What are the types of omega-3 fatty acids?

 

There are three major types of omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). They're described in detail below:

 

ALA

ALA or alpha-linoleic acid is the most abundant fatty acid in our diet. The body uses ALA mainly for energy production, but ALA can also be converted to DHA or EPA, which are the active forms of omega-3.

Chloroplasts of green leafy vegetables contain ALA. Flaxseed also has abundant ALA. In smaller amounts, it's found in canola oil, walnuts, hemp, and soybeans.

 

EPA

Eicosapentaenoic acid or EPA is commonly found in marine animals, mainly in fatty fish. It's one of the PUFA and is liquid at room temperature. EPA is essential for healthy cardiovascular function and inflammatory response and also contributes to foetal development.

 

DHA

DHA is very similar to EPA. It's also known as docosahexaenoic acid and is commonly found in marine animals and some algae. DHA is a polyunsaturated fatty acid that exists in liquid form at room temperature and is Similar to EPA, it contributes to foetal development and provides good cardiovascular health.

 

What are the benefits of consuming omega-3 fatty acids?

 

1. Improves heart health

 

Heart problems (CHD) are common in India, especially among the elderly. This is mainly due to poor diet and low physical exercise. However, with proper intake of omega-3 fatty acids, you can keep heart disease under control.

 

For example, in one study, a significant decrease in coronary heart disease was observed in people who consumed the required amount of omega-3 fatty acids.

 

2. Helps improve brain function

 

All the human systems in an organism are controlled by the brain. According to one study, melancholy, and anxiety are associated with lower blood levels of omega-3 fatty acids. Fish oil supplements help in treating depression when taken along with other medical therapy.

 

Adequate intake of omega-3 fatty acids also promotes adequate cerebral blood flow. Increased blood flow to certain brain regions has been linked to better performance in certain cognitive activities, according to brain imaging studies.

 

In addition, healthy blood flow improves cognitive abilities and reduces the risk of dementia.

 

3. Helps improve bone density

 

Studies have found that taking omega-3 supplements ( DHA and EPA ) increases bone density in the spine of older people. Another study found that taking fish oil supplements was associated with a lower incidence of bone fractures, especially in people who have a higher hereditary risk of this type of damage.

 

Extensive research has shown that omega-3 fatty acids can inhibit vascular calcification and microcalcification in cancerous tissues. These fatty acids improve bone quality by reducing bone loss and promoting mineralization.

 

4. Facilitates strong, long, and shiny hair growth

 

Omega-3 fatty acids have been shown in several studies to nourish hair, promote its development and also reduce inflammation, which is sometimes associated with hair loss.

 

Skin appears more youthful and hydrated after consumption of omega-3 fatty acids, and your hair appears to be healthier and shinier. Enzyme 5-alpha reductase produces the hormone that causes hair loss, which is inhibited by omega-3 fatty acids.

 

5. Promotes skin growth

 

Omega-3 fatty acids can help control the amount of oil produced by the skin, improve balanced hydration, reduce skin breakouts, and delay skin aging.

 

Omega-3 fatty acids also soothe rough, dry skin and help reduce inflammation and dermatitis. In addition, they help build the skin barrier, prevent acne, and make your skin look radiant and healthy.

 

6. Asthma treatment

 

A lung disease called asthma causes shortness of breath. Pulmonary edema is the main factor. 90% of asthma patients suffer from exercise hypersensitivity.

 

According to a study, supplementation with omega-3 PUFAs could be a successful adjunct therapy to treat airway hypersensitivity. Consequently, it could contribute to the reduction of asthma symptoms.

 

7. Protects against sun damage

 

Although using sunscreen won't provide complete protection from the sun, spending time outdoors is unavoidable. The negative effects of UV rays can be reduced by the consumption of fish oil. It can be used to reduce the negative effects of prolonged exposure to the sun, such as tanning and sunburn.

 

8. Advantages for pregnant women

 

Fish oil supplements can support fetal development. It also promotes brain and eye development. Therefore, pregnant women are recommended to take fish oil supplements.

 

On the other hand, pregnant women should avoid seafood containing mercury during this period. As a result, pregnant women now need additional fish oil supplements. According to one study, pregnant mothers who took omega-3 or fish oil supplements had children with better intellectual performance.

 

Prenatal supplements include EPA and DHA. They are needed for early embryogenesis.

 

9. Improves general performance

 

Omega-3 fatty acids elevate our mood and naturally reduce anxiety, tension, and sadness. Omega-3 supplements promote a more serene and calmer mood by helping to regulate mood and ultimately improve overall health.

 

10. Hypertension and beauty care

 

Some supplements containing omega-3 fatty acids are known to slightly lower blood pressure, which is the main cause of hypertension.

The production of leukotriene B4 is reduced by taking omega- 3 fatty acids. This is a substance that causes symptoms of eczema. So by taking omega 3 you can prevent eczema and get clear skin. Also, with omega 3 you can nourish your scalp and prevent hair loss and thinning.

 

11. Helps improve breathing and fight asthma

 

Shortness of breath is a lung disease known as asthma. The most common cause is pulmonary edema. In about 90% of asthmatics, physical exertion causes a hypersensitivity reaction, which is the most common cause of the disease. In one study, it was found that dietary supplementation with omega-3 PUFA could be a useful treatment and supportive therapy for airway hyperresponsiveness. It can thus contribute to the reduction of asthma symptoms.

 

12. Helps prevent rheumatoid arthritis

 

Rheumatoid arthritis is a chronic disease that mainly affects older adults and is related to inflammation in the joints. RA suppresses the inflammatory response that severely affects the bones and joints.

 

Fortunately, by eating omega-3 fatty acids, you can increase the production of anti-inflammatory messengers that can relieve RA. However, it is known that the consumption of omega- 3 fatty acids only provides short-term benefits.

 

13. Reduce the severity of COVID-19

 

Independent of other factors, a lower risk of developing severe COVID-19 has been associated with low blood levels of omega-3 fatty acids. This study suggests that eating fish or taking fish oil supplements may reduce the risk of severe COVID-19 infections.

 

 

How can you consume omega-3 fatty acids?

 

You can reach for foods rich in omega-3 fatty acids, such as:

 

• Nuts and seeds such as chia seeds, walnuts, and flax seeds
• Fortified foods such as yogurt, bread, or eggs.
• Seafood such as fish (fatty fish such as tuna, mackerel, salmon, and sardines)
• Vegetable oils such as canola oil, soybean oil, and flaxseed oil.

 

In addition to naturally occurring foods, you can also take Omega-3 fish oil capsules. Omega-3 capsules are very effective for almost everyone. However, be sure to ask your doctor before taking them.

 

Conclusion

 

Omega-3 fatty acids are a good example of the fact that not all fats are bad. These fats, when consumed in the right way, can provide numerous benefits for children, bones, and heart. So be sure to include foods with omega-3 fatty acids in your diet. You can also buy omega-3 supplements from the market. However, inform yourself well and consult a doctor before buying any supplement.