Omega-3 fatty acids are essential fats that must be obtained through your diet. However, the majority of individuals have no idea what they are.
Omega-3 fatty acids are a type of essential fatty acid that has a key role in your body and might have a variety of health advantages[1].
You must obtain them from your diet as your body cannot manufacture them on its own. Eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosahexaenoic acid (DHA) are the three most important forms of omega-3 fatty acid.
EPA and DHA are usually present in algae and animal diets, while ALA is mostly found in plants. Walnuts, fish oils, fatty fish, chia seeds, flax seeds, and flax seed oil are good sources of omega-3 fatty acids.
An omega-3 supplement, such as algal oil or fish oil, is often prescribed for people who do not get enough of these sources. In this article, we will be looking at some of the benefits of Omega-3.
Benefits Of Omega-3
Here are some of the benefits of Omega-3:
Protection From Anti-Autoimmune Disease
By targeting foreign cells, our immune system protects us from disease.
However, it occasionally misidentifies healthy cells to be undesired cells and attacks them.
The specific cause of these autoimmune illnesses is unknown, however, hereditary factors could have a role. Type 1 diabetes is one example of such a condition.
According to a study[2], getting enough omega-3 fatty acids in your diet early in life might help you avoid autoimmune disorders like diabetes.Improves Sleep Quality
A healthy lifestyle requires appropriate and anxiety free sleep in addition to a nutritious diet.
Sleep deprivation could also be a top cause of obesity, diabetes, and depression.
Melatonin levels are reduced when DHA levels are low. It is a hormone that controls a person’s sleeping schedule.
Omega-3 fatty acids are shown in several studies to improve[3] the length and quality of sleep.
Therefore, omega-3 supplements should be taken by both adults and children.Provides Healthy Skin
DHA makes up the skin’s structure. It is in charge of preserving the health of cell membranes.
The skin is acne-free, soft, and luminous when the cell membrane is healthy.
Furthermore, EPA has several advantages[4] for achieving immaculate skin.Consuming omega-3 fatty acids might regulate excessive oil production in the skin and help prevent acne, according to a study.
It also keeps your skin hydrated and smooth, preventing premature skin aging.Heart Health Is Improved
Omega 3’s ability to lessen the risk of heart disease is one of the main reasons for its appeal among the general public.
Researchers discovered that populations who eat fish as part of their daily diet have a lower risk of heart disease.
Omega-3 lowers the levels of triglycerides. It is a type of fat that causes heart attacks and strokes.
It also aids in the prevention[5] of blood clots, the increase of healthy cholesterol levels in the body, and the prevention of plaque buildup in the arteries.
According to a study, 18 million individuals die each year from heart disease around the world.
Long-standing high blood pressure and high cholesterol are. High triglycerides certainly contribute to heart disease.
Omega-3 fatty acids might help to lower the risk of cardiovascular disorders, such as stroke and heart attack.
Consumption of omega-3 fatty acids, according to a study, reduces inflammation and decreases triglyceride levels in the body.
Furthermore, it improves the functioning of blood vessels and promotes blood flow.Good For Bones And Joints
Osteoporosis is a condition that raises the risk of fractures in older people. It is a concern that older people have to cope with.
As your body could absorb substantial amounts of calcium through your intestines, scientific study has shown that consuming necessary fatty acids has a good influence.
Omega-3 fatty acids help people with arthritis cope with their condition by reducing inflammation and also helps with the lubrication of joints.
It could also helps[6] to increase bone strength and bone collagen synthesis. It aids in the reduction of joint pain.Enhances Your Vision
Omega-3 supplementation regularly might aid with vision preservation. The majority of the retina is made up of DHA, which is the principal component of Omega-3.
Omega-3 has been shown in studies to lessen the risk of macular degeneration. It also helps to avoid vision loss and eye disease as people get older.
An individual could also minimize the symptoms of glaucoma by including omega-3 fatty acids in their diet.
Omega-3 might help those who do not have any eye problems as it may improves vision[7] in six months.Development Of The Brain
Every pregnant woman’s doctor often prescribes an additional omega-3 supplement.
They help children and newborns’ brain growth and health. Omega-3 also helps with neural health, according to a study.
DHA is an important component of omega-3 fatty acids, which makes up 65% of the polyunsaturated fatty acids in the retina and 35% of the polyunsaturated fatty acids in the brain.
Infants who consume omega-3 regularly have greater EQ and IQ than their peers. In children, omega-3 promotes improved behavioral development.
It also reduces developmental delay. In developing children, omega-3 might also lower the risk[8] of cerebral palsy, ADHD, and autism.Epilepsy
Epilepsy is a type of neurology disorder that affects the nervous system.
According to some research, taking omega-3 supplements could help lessen the number of seizures a person has.
However, according to a 2018 review[9], there is no solid evidence that this might assist in preventing symptoms.Might Benefit Children With ADHD
Impulsivity, inattention, and hyperactivity are characteristics of ADHD, which is also known as attention deficit hyperactivity disorder.
Children having ADHD had quite lower levels of omega-3 fatty acids when compared to their healthy counterparts, according to a lot of research.
Several research shows that omega-3 supplements could aid[10] children having ADHD symptoms.
The omega-3 fatty acids aid in the completion of tasks and the reduction of inattention. Hostility, impulsivity, hyperactivity, and restlessness are also decreased.
Fish oil supplements have recently been identified as one of the most promising therapies for ADHD, according to researchers.Might Help Prevent Alzheimer’s Disease
One of the unavoidable consequences of aging is a reduction in brain function.
Several studies have linked higher omega-3 intake to a lower risk of age-related mental decline and Alzheimer’s disease.
Omega-3 supplements might be advantageous during the outset of Alzheimer’s disease, when symptoms are modest, according to a review[11] of controlled studies.
However, make sure to keep in mind that additional research on brain health and omega-3 is required.
Conclusion
Omega-3 is a useful and vital component that you must include in your diet if you want to live a healthy lifestyle.
Omega-3, like everything else, is a double-edged sword. It has brain and heart health benefits, as well as mental wellbeing and enhanced hair and skin.
However, if not ingested properly, it comes with several drawbacks. If you have a medical issue, you should always talk to your doctor before starting an omega-3 supplement regimen.
Furthermore, rather than taking manufactured capsules, it is always preferable to achieve your daily omega-3 requirements from natural meals.
Omega 3 fatty acids are very important for your body and as you might know, your body requires this critical nutrition for a variety of reasons.
Omega-3 could benefit your body in a variety of ways, from assisting with weight loss to protecting your heart. If a person’s diet does not include omega-3, omega-3 supplements might be taken.
Incorporating omega-3 into your diet might assist you in reaping its benefits. Include fatty fish, such as salmon in your diet for a variety of reasons, from giving your skin a healthy glow to preventing obesity.
11 References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Arthur A Spector, Hee-Yong Kim Discovery of essential fatty acids J Lipid Res. 2015 Jan;56(1):11-21. doi: 10.1194/jlr.R055095. Epub 2014 Oct 22. Available from: https://pubmed.ncbi.nlm.nih.gov/25339684/
- Artemis P Simopoulos Omega-3 fatty acids in inflammation and autoimmune diseases J Am Coll Nutr. 2002 Dec;21(6):495-505. doi: 10.1080/07315724.2002.10719248. Available from: https://pubmed.ncbi.nlm.nih.gov/12480795/
- Paul Montgomery, Jennifer R Burton, Richard P Sewell, et al. Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study – a randomized controlled trial J Sleep Res. 2014 Aug; 23(4): 364–388. Published online 2014 Mar 8. doi: 10.1111/jsr.12135
- Bryce J Thomsen, Eunice Y Chow, Mariusz J Sapijaszko The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review J Cutan Med Surg. Sep/Oct 2020;24(5):481-494. doi: 10.1177/1203475420929925. Epub 2020 May 28. Available from: https://pubmed.ncbi.nlm.nih.gov/32463305/
- Clemens von Schacky, William S Harris Cardiovascular benefits of omega-3 fatty acids Cardiovasc Res. 2007 Jan 15;73(2):310-5. doi: 10.1016/j.cardiores.2006.08.019. Epub 2006 Sep 1. Available from: https://pubmed.ncbi.nlm.nih.gov/16979604/
- Tonya S. Orchard, Xueliang Pan, Fern Cheek, et al. A systematic review of omega-3 fatty acids and osteoporosis Br J Nutr. 2012 Jun; 107(0 2): S253–S260. doi: 10.1017/S0007114512001638
- W Hodge, D Barnes, HM Schachter, et al. Effects of Omega-3 Fatty Acids on Eye Health: Summary Current as of July 2005 Available from: https://www.ncbi.nlm.nih.gov/books/NBK11888/
- Alan D Strickland Prevention of cerebral palsy, autism spectrum disorder, and attention deficit-hyperactivity disorder Med Hypotheses. 2014 May;82(5):522-8. doi: 10.1016/j.mehy.2014.02.003. Epub 2014 Feb 12. Available from: https://pubmed.ncbi.nlm.nih.gov/24581674/
- Makan Pourmasoumi, Nooshin Vosoughi, Seyedeh-Masoumeh Derakhshandeh-Rishehri, et al. Association of Omega-3 Fatty Acid and Epileptic Seizure in Epileptic Patients: A Systematic Review Int J Prev Med. 2018; 9: 36. Published online 2018 Apr 5. doi: 10.4103/ijpvm.IJPVM_281_16
- Donna Gillies, John Kh Sinn, Sagar S Lad, el at. Polyunsaturated fatty acids (PUFA) for attention deficit hyperactivity disorder (ADHD) in children and adolescents Cochrane Database Syst Rev. 2012 Jul 11;2012(7):CD007986. doi: 10.1002/14651858.CD007986.pub2. Available from: https://pubmed.ncbi.nlm.nih.gov/22786509/
- Scheine Canhada, Kamila Castro, Ingrid Schweigert Perry, et al. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: A systematic review Nutr Neurosci. 2018 Oct;21(8):529-538. doi: 10.1080/1028415X.2017.1321813. Epub 2017 May 3. Available from: https://pubmed.ncbi.nlm.nih.gov/28466678/
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Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.