what is omega-3 fatty acid?
Omega-3 fatty acids are present in foods and dietary supplements. They help keep the membranes that surround all cells in the body working well.
There are three types of omega-3 fatty acid:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
ALA is mostly present in plant oils, such as chia seeds, flaxseeds, and walnuts. DHA and EPA are mostly present in cold-water fatty fish, such as mackerel, salmon, herring, and sardines.
Omega-3 fatty acids may help to:
Lower blood pressure
Reduce triglycerides
Slow the development of plaque in the arteries
Reduce the chance of abnormal heart rhythm
Reduce the likelihood of heart attack and stroke
Lessen the chance of sudden cardiac death in people with heart disease
Benefits
1.May reduce the chance of heart attackCancer is one of the leading causes of death in the world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.
Interestingly, studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer.
2. Omega-3 Can Reduce Asthma in Children
Asthma is a chronic lung disease with symptoms like coughing, shortness of breath and wheezing.
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of your lungs.
3.Reduce Diabetes
Patients with diabetes will have low HDL and high triglyceride levels. If you are suffering from diabetes, fish oil can help you reduce the triglyceride, apoproteins and reduce HDL. So eating omega-3 rich foods will help you significantly in treating diabetes. You might not get enough ALA from the vegetable oils, flax seed as the fish oil has enough. However, you should take the fish oil after asking the doctor.
4.Reduce Blood Pressure
Commonly omega-3 is great for people with hypertension condition. It can reduce blood pressure and you should use fish oil every day when cooking. If you do not fish much, you can get omega-3 in canola oil or flax seed seed, flax seed oil. You also can take fish oil supplement but make sure that you consult the doctor before using it.
5.Decrease Rheumatoid Arthritis
Osteoporosis and arthritis are two common disorders that affect your skeletal system.
Omega-3 may treat arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength
Studies indicate that omega-3 can also improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis .
Stress is a common problem nowadays, especially in the current society. Stress is not only caused by the overwork, but it is also caused by the improper diet. Among the benefits of omega-3 fatty acids, you should consider this advantage because you might get stress easily. Anxiety or stress seems to be serious if you do not concern it frequently. Along with the nutritious foods, you should eat fish instead of eating a lot of meat because fish with the omega-3 fatty acids will boost the antidepressants and reduce the symptoms of the stress.
6.Reduce Stress and Anxiety
Stress is a common problem nowadays, especially in the current society. Stress is not only caused by the overwork, but it is also caused by the improper diet. Among the benefits of omega-3 fatty acids, you should consider this advantage because you might get stress easily. Anxiety or stress seems to be serious if you do not concern it frequently. Along with the nutritious foods, you should eat fish instead of eating a lot of meat because fish with the omega-3 fatty acids will boost the antidepressants and reduce the symptoms of the stress.
DHA, a type of omega-3, is a major structural component of the retina of your eye.
When you don't get enough DHA, vision problems may arise .
Interestingly, getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the world's leading causes of permanent eye damage and blindness.
8. Omega-3 Can Promote Brain Health During Pregnancy and Early Life
Omega-3 are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye .
Therefore, it's no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.
Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including:
Higher intelligence
Better communication and social skills
Fewer behavioural problems
Decreased risk of developmental delay
9.Decrease Menstrual Pain
Many women in the world get pain with the periods, especially when they are teens. In almost cases, menstrual pain does not reflect the serious issue, but it so awful if you get menstrual pain every month. Some people can get diarrhoea, nausea, headache, abdominal cramping, heavy menstrual flow, etc. Diet plays an important role in reducing pain and you should eat calcium-rich foods, natural oils, lean meat, particularly omega-3 fatty acids like fish oil. Women take fish oil often will reduce menstrual pain successfully, let try it.
10. Omega-3 Can Fight Inflammation
Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health.
However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation.
Long-term inflammation can contribute to almost every chronic Western illness, including heart disease and cancer .
Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines .
11.Omega-3 Can Fight Age-Related Mental Decline and Alzheimer's Disease
A decline in brain function is one of the unavoidable consequences of aging.
Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer's disease.
12.Omega-3 Can Reduce Fat in Your Liver
Non-alcoholic fatty liver disease (NAFLD) is more common than you think.
It has increased with the obesity epidemic to become the most common cause of chronic liver disease in the Western world.
However, supplementing with omega-3 fatty acids effectively reduces liver fat and inflammation in people with NAFLD.
13.Omega-3 Fatty Acids May Improve Sleep
Good sleep is one of the foundations of optimal health.
Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.
Low levels of DHA are also linked to lower levels of the hormone melatonin, which helps you fall asleep .
Studies in both children and adults reveal that supplementing with omega-3 increases the length and quality of sleep .
14. Omega-3 Fats Are Good For Your Skin
DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin.
A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.
EPA also benefits your skin in several ways, including:
Managing oil production and hydration of your skin.
Preventing hyperkeratinization of hair follicles, which appears as the little red bumps often seen on upper arms.
Reducing premature aging of your skin.
Omega-3 can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure .
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