Omega-3 fatty acids are extremely important with many benefits for the body and mind. In fact, not many nutrients are thoroughly studied as omega-3 fatty acids.
Here are 17 health benefits of scientifically recognized omega-3 fatty acids.
1. Omega-3 fatty acids can combat depression and anxiety
is one of the most common neurological disorders in the world. Its symptoms include sadness, sluggishness and loss of all enjoyment of life .
Anxiety is also a very common disorder with the expression of constant anxiety and anxiety .
There is an interesting fact that studies have found that people who regularly consume omega-3 fatty acids are less likely to suffer from depression .
Moreover, when people with depression or anxiety start taking omega-3 supplements, their symptoms also get better .
There are three types of omega-3 fatty acids, ALA, EPA and DHA. In it, EPA works best against depression . One study also found that EPA also works against depression like Prozac, an antidepressant .
Crux: Omega-3 supplements can help prevent and treat depression and anxiety. EPA is most effective in preventing depression.
2. Omega-3 can improve vision
One of the omega-3s is an important component of the eye and retina . If you do not provide enough DHA for your body, you may experience vision problems .
Notably, adequate intake of omega-3 is associated with reduced risk one of the leading causes of eye damage and blindness .
Crux: Omega-3 fatty acids called DHA are an important component of the brain and retina. It can help prevent macular degeneration, a condition that weakens vision and blindness.
3. Omega-3 can boost brain activity during pregnancy and the neonatal period
Omega-3 is important for infant brain development.
DHA accounts for 40% of the polyunsaturated fatty acids in the brain and 60% in the retina . Therefore, it is not surprising that infants fed DHA supplemented formula have better visual acuity than children fed powdered milk without it .
Adequate intake of omega-3 during pregnancy has many benefits for children, including ( ):
- Better communication and social skills.
- Less behavioral problems.
- Reduce the risk of developmental delay.
- Reduce the risk of attention deficit hyperactivity disorder (ADHD), autism and cerebral palsy.
Crux: Adequate intake of omega-3 during pregnancy and the neonatal period is very important for children's development. Deficiency of omega-3 can lead to poor intelligence, poor vision and increased risk of health problems.
4. Omega-3 may reduce the risk factors for causing heart disease
Heart attack and stroke are the leading causes of death in the world . Decades ago, researchers observed that the fish-eating communities had a very low incidence of these diseases. After learning, it is known that they are supplemented with omega-3 ).
Since then, omega-3 fatty acids have been shown to have many benefits to cardiovascular health .
These benefits include:
- Triglycerides : Omega-3 can significantly reduce triglycerides, usually around 15-30% .
- Blood pressure: Omega-3 may lower blood pressure in people with high blood pressure .
- HDL-cholesterol : Omega-3 may increase HDL cholesterol (high-density lipoprotein cholesterol is considered "good" cholesterol) .
- Blood clotting : Omega-3 can keep platelets from getting together. This helps prevent the formation of blood clots .
- Plaque : By keeping arteries smooth and undamaged, omega-3 helps prevent plaque from inhibiting activity and causing arteriosclerosis .
- Inflammation : Omega-3 limits the release of certain substances released during the inflammatory reaction .
For some people, omega-3 may also lower LDL ("bad" cholesterol). However, this evidence is ambiguous and some studies actually find an increase in LDL .
Interestingly, despite all these beneficial effects on heart disease risk factors, there is no conclusive evidence that omega-3 supplementation can prevent heart attacks. or stroke. Many studies have not found any omega-3 benefits for heart disease and stroke .
Crux : Omega-3 is found to reduce many factors that bring the risk of heart disease. However, omega-3 supplementation does not mean reducing the risk of heart attack or stroke.
5. Omega-3 may reduce symptoms of attention-deficit hyperactivity disorder (ADHD) in children
is a behavioral disorder characterized by lack of attention, hyperactivity and impulsiveness .
Some studies show that children with ADHD have lower levels of omega-3 fatty acids than normal children of the same age . Moreover, many studies have found that supplements containing omega-3 can actually reduce symptoms of ADHD.
Omega-3 helps improve inattention and ability to complete tasks. They also reduce hyperactivity, impulsivity, restlessness and aggression .
Recently, researchers have evaluated the signs after implementing different ADHD treatments. They found that fish oil supplementation is one of the most promising treatments .
Crux : Omega-3 supplements may reduce symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression.
6. Omega-3 may reduce symptoms of metabolic disorder syndrome
is a set of different conditions. It includes Fat belly , high blood pressure, insulin resistance, high triglyceride levels and low HDL.
This is a major health concern in the community because it increases the risk of developing many other diseases, including heart disease and diabetes .
Omega-3 fatty acids may reduce resistance and insulin inflammation and improve risk factors for heart disease in people with metabolic disorder syndrome .
Crux: Omega-3 may have many benefits for people with metabolic disorders. They can reduce insulin resistance, fight inflammation and improve some risk factors for heart disease.
7. Omega-3 can fight inflammation
Proof very important. We need it to fight infections and repair damage in the body. However, sometimes inflammation persists even when the body has no infection or injury. This is called chronic inflammation (long-term).
We know that chronic inflammation can contribute to most chronic diseases in the West, including heart disease and cancer .
Omega-3 fatty acids may reduce the production of inflammatory molecules and substances, such as inflammation of eicosanoid and cytokine .
Ongoing studies show a link between more omega-3 intake and reduced inflammation .
Crux : Omega-3 can reduce chronic inflammation, a disease that contributes to heart disease, cancer and other diseases.
8. Omega-3 can fight autoimmune disease
When you have the immune system confuses healthy cells with foreign cells and starts attacking them.
Type 1 diabetes is a good example. In this disease, the immune system attacks insulin-producing cells in the pancreas. Omega-3 may help fight some of these diseases and may be particularly important in the early stages.
Studies show that omega-3 supplementation in the first year of life is associated with a reduced risk of autoimmune diseases, including type 1 diabetes, autoimmune diabetes in adults and proof .
Omega-3 has also been shown to help treat lupus (tuberculosis of the skin), rheumatoid arthritis, (intestinal inflammation) and .
Crux : Omega-3 fatty acids may help fight some autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn's disease and psoriasis.
9. Omega-3 can improve mental disorders
Tests for people with mental disorders show that they have low levels of omega-3 .
Studies show that functional foods that contain omega-3 may reduce the frequency of changes and relapse of mood swings in people with schizophrenia and bipolar disorder .
Supplementation with omega-3 fatty acids may also reduce violent behavior .
Crux: People with mental disorders often have low blood levels of omega-3 fats. Improving omega-3 status also seems to improve symptoms of the disease.
10. Omega-3 can combat age-related mental decline and Alzheimer's disease
Brain dysfunction is one of the inevitable consequences of aging.
Some studies have shown that higher levels of omega-3 are associated with a decline in mental illness due to aging and a reduced risk of .
In addition, a study found that people who eat fatty fish often have more than. This is the type of brain tissue that processes information, memories and emotions .
Crux : Omega-3 fats can help prevent age-related mental decline and Alzheimer's disease, but more research is needed to confirm that.
11. Omega-3 may help prevent cancer
Cancer is one of the leading causes of death in the West, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.
Interestingly, studies have shown that people who consume the most omega-3 have a 55% lower risk of colon cancer .
In addition, consumption of omega-3 is also associated with a lower risk of prostate cancer in men and breast cancer in women. However, not all studies are consistent at this point .
Crux: Omega-3 consumption may reduce the risk of causing certain types of cancer, including colon, prostate, and breast cancer.
12. Omega-3 can reduce asthma in children
is a chronic lung disease with symptoms such as coughing, shortness of breath and wheezing.
These times on severe asthma paints can be very dangerous. They are caused by inflammation and swelling in the airways in the lungs. Moreover, the rate of asthma has increased over the past few decades .
Several studies have shown an increase in omega-3 supplementation reduces the risk of asthma in children and adolescents .
Crux : Omega-3 supplements have been linked to reducing the risk of asthma in both children and adults.
13. Omega-3 may reduce the amount of fat in the liver
(NAFLD) is more popular than you think. It increases obesity, and is now the most common cause of chronic liver disease in the West .
The addition of omega-3 fatty acids has been shown to reduce fat and hepatitis in people with fatty liver disease even without beer or alcohol .
Crux : Omega-3 fatty acids have been shown to reduce the amount of fat in the liver in people with non-beer, alcoholic fatty liver disease.
14. Omega-3 may improve bone and joint health
and arthritis are two common disorders that affect the bones.
Studies show that omega-3 can improve bone strength by increasing the amount of calcium in bones. This will reduce the risk of osteoporosis .
Omega-3 may also help fight arthritis. Patients taking omega-3 supplements have reported that their joint pain has been relieved and their hand strength has increased .
Crux: Omega-3 may improve joint and bone health. This can reduce the risk of osteoporosis and arthritis.
15. Omega-3 can relieve pain during menstruation
Dysmenorrhea occurs in the lower abdomen and pelvic area, often spread in the lower back and thighs.
It can lead to significant negative effects on the quality of life . However, studies have repeatedly shown that women who consume more omega-3 suffer from mild dysmenorrhea .
One study even found that omega-3 supplementation was more effective than ibuprofen in treating severe pain during menstrual periods .
Crux : Omega-3 fatty acids can reduce menstrual pain. One study even showed that omega-3 supplements are more effective than ibuprofen anti-inflammatory drugs.
16. Omega-3 fatty acids can improve sleep
Good sleep is one of the foundations that helps to bring about optimal health.
Studies show that sleep deprivation involves many diseases, including obesity, diabetes and depression .
Low levels of omega-3 fatty acids are linked to sleep problems in children and obstructive sleep apnea in adults . Low DHA levels are also associated with hormone levels low, this is a hormone that helps you sleep
Studies in both children and adults show that omega-3 supplementation increases the length and quality of sleep .
Crux: Omega-3 fatty acids, especially DHA, can improve sleep length and quality in children and adults.
17. Good omega-3 fats for skin
DHA is the composition of skin. It is responsible for the health of cell membranes, which form a large part of the skin. Healthy cell membranes create soft, moist, supple skin without wrinkles.
EPA also benefits skin in many ways as follows :
- Control oil secretion in the skin.
- Controlling hydration in the skin.
- Preventing hair follicles (small red marks often seen on the upper arm) become too thick.
- Prevent premature aging.
- Protect from acne.
Omega-3 can also protect the skin from the sun. EPA helps prevent the release of corrosive collagen in the skin after sun exposure .
Crux : Omega-3 can help keep skin cells healthy, prevent premature aging and many other effects. They can also help protect the skin from the sun.
Omega-3 has many health benefits
Omega-3 fatty acids are extremely important for optimal health. They are in pure foods, such as eating fatty fish twice a week is the best way to ensure optimal omega-3 levels.
However, if you don't like to eat a lot of fatty fish, you might consider taking omega-3 supplements.
For those who lack omega-3, this is a cheap and highly effective way to improve health.