There are several benefits of omega-3 fatty acids for your wellbeing.
It is one of the incredible nutrients required by your body.
It helps in brain functions and metabolism.
Omega-3 fatty acids are polyunsaturated fats that are essential for your body; however, the body cannot produce it(1).
Nevertheless, a good number of people who eat commercially processed food do not consume enough omega-3 fatty acid.
This article elaborates on the relevant omega-3 benefits and the recommended amount of omega-3 fatty acid.
Types of omega 3 fatty acids
There are two types of omega-3 fatty acids.
Do not forget that your omega-6 intake may partly influence the amount of omega-3 fatty acids your body may require.
Therefore, reduction in omega-6 may lower the requirement for omega-3 food consumption.
Note: It is essential to eat fatty fish at least twice weekly or to take at least 250–500 mg of combined EPA and DHA daily from a recommended supplement(4).
Omega-3 foods To Eat
Several foods contain omega-3 fatty acids.
Consuming whole foods is the best, for example of consuming omega-3 fatty acids.
The following are omega-3 foods:
- fatty fish
- eggs rich in omega-3
- kidney beans
- Edamame beans
- cod liver oil
- Brussels sprouts
- hemp seed
- dairy products
- flax seeds
- chia seeds.
Here are Omega 3 supplements
The following are omega-3 supplements for better health:
- Fish oil
- Cod liver oil
- Krill oil
- Algae oil
- ALA supplements
The amount of omega-3 in each of these above supplements depends on the type of supplement and the specific brand.
Therefore, always read the label carefully before using the supplements.
Is it necessary to use an omega-3 supplement?
You may ask yourself if it is necessary to buy omega-3 supplements.
Yes, being that there are several benefits of omega 3 fatty acids to your wellbeing.
However, if you cannot eat enough fatty fish or seafood, then you can consider taking the omega-3 supplements.
The most required omega-3 fatty acids are those, which contain a high amount of EPA and DHA acids(6).
There are a wide number of omega-3 supplement you can use but not all of them are good.
Some may even contain harmful compounds due to pollution.
Therefore, make sure you are knowledgeable about the type of omega-3 supplement you buy and consider medical advice from a doctor.
What is the amount of Omega-3 Fatty Acid intake per day?
According to studies, the recommended amount of omega-3 fatty acids essential for your body should be at a minimum of 250–500 mg each day for healthy adults(7).
This should contain both of the two types of omega-3 fatty acids.
Eat optimal omega-3 fats such as eating fatty fish at least twice per week, then there is no need to use the supplements
Benefits of Omega-3 Fatty Acids in Your Body
Intake of Omega-3 fatty acids very important.
It has powerful significance in your body such as fighting depression, minimizing the amount of fat in your liver and reduces blood triglycerides.
It also helps prevent asthma.
1. Omega-3 fatty acids help in fighting cancer
Therefore, it is important to eat fatty fish to help you stay cancer-free
2. Omega-3 foods help reduce depression and anxiety
Depression is a very dangerous thing, it can lead to death.
Furthermore, depression is only common in individuals who consume a few contents of omega-3 in their diet.
The fact is that Omega-3 fatty acids can help minimize symptoms of depression and anxiety.
3. Omega-3 fatty acids helps reduce fatty liver
Excessive fats in your liver can be reduced by eating omega-3 fatty acid supplements(15).
However, Omega-3 fatty acids can help lower the excess fats from your liver(19).
This helps improve your body’s metabolic rate and reduce the risk of cancer and liver diseases.
4. Omega-3 foods may help to fight asthma
A study shows that Omega-3 fats are the best for battling asthma(20).
Actually, of late, asthma has been one of the common diseases among children and young adults.
This is caused by the low content of omega-3 fatty acids in the body.
Therefore, to get rid of asthma consider eating of omega-3 in your diet.
5. Omega-3 fatty acids may minimize inflammation and pain.
Omega-3 supplements can reduce inflammation and symptoms of various autoimmune diseases, such as rheumatoid arthritis.
It is because of the strong antioxidants and anti-inflammatory properties present in omega-3 fatty acids.
Therefore, it is advisable to consume enough omega-3 fatty acids to help battle pain and inflammation.
6. Omega-3 fatty acids help to get rid of ADHD
Another benefits of omega-3 fatty acids to your wellbeing is helping you get rid of ADHD.
In fact, omega-3 supplement is used in health sector to treat several chronic illnesses like the one just mentioned above.
With the powerful active compounds in omega-3 fatty acids, it can significantly improve various symptoms in the body, and this can enable the child to get rid of ADHD(30).
Therefore, feed your child with fatty fish or omega-3 supplements to boost his/her immune system to get rid of this harmful illness.
7. During pregnancy, omega-3 foods help in baby development
It help in protecting the fetus and provides the fetus with the most essential nutrients for growth.
Therefore, if you are husband, ensure that you buy food rich in omega-3 fatty acids to your pregnant wife or you as a pregnant woman purpose to eat food rich in omega-3 fatty acids as recommended by medical experts and supported by research(33).
In fact, pregnant women should eat fatty acids high in DHA.
Furthermore, breastfeeding women who eat enough omega-3 fatty acids is shown that their babies to have improved intelligence and eye health as compared to babies breastfeed by mothers who doest eat enough omega-3 fatty acids(34,35).
8. Omega-3 fatty acids minimize Dementia
Another benefits of omega-3 fatty acids is that it helps prevent dementia.
If you want stay healthier and free from several diseases, then eat enough omega-3 rich foods.
Eat omega-3 rich food at least two times a week for better health. Start today.
9. Omega-3 fatty acids reduce blood triglycerides
Intake of sufficient omega-3 supplements can help you get rid of blood triglycerides.
Study reveal that consuming omega-3 fatty acids helps lowers the number of blood triglycerides in the bloodstream(38).
It also suggests that patients with high triglycerides can able to lower the levels and prevent the risk of diabetes and other cardiovascular diseases.
Therefore you need to consume enough fatty acids.
10. Omega-3 fatty acids help in skin protection
The omega-3 fatty acids help to form the cell membrane and help the body to stay elastic and fresh.
It prevents hyperkeratinization of hair follicles, which appears as the little red bumps often seen on upper arms.
It also helps slow down unwanted aging of the skin.
11. Boost the enjoyment of sleep
Low omega-3 fatty acids in the body may affect the sleep moods, this may result in sleep deprivation.
However, when you supplement with omega-3, you will be able to increases the level of the hormone melatonin enabling you to get your sleep right(42).
Therefore, you need to consume an adequate amount of fatty acids rich in DHA to help you prevent sleep disorders and get quality sleep.
12. Omega-3 fatty acids help Improve Mental Disorders
It also helps boost your brain memory and helps improve your cognitive skills as shown in elderly people with poor recall.
Furthermore, omega-3 fatty acids help prevent most neurological disorders by improving the functionality of the brain nerves, arteries, and other brain structures.
Therefore, you need to eat enough omega-3 for healthy brain functions.
13. Omega 3 fatty acids can reduce autoimmune diseases
Eating enough omega-3 in your diet can reduce type 1 diabetes, autoimmune diabetes, and multiple sclerosis and other autoimmune diseases.
This is clearly shown in several studies and in patients with these types of chronic diseases(45).
Actually, these are some of the common diseases associated with low fatty acids in the body that you need to tackle by eating omega-3 rich foods.
These are dangerous diseases therefore, knowing the effects of omega-3 fatty acids can enlighten you to easily prevent them.
14. Omega-3 supplements may help reduce metabolic Syndrome
Omega 3 supplements can limit the symptoms of metabolic Syndrome in the body.
Therefore, consuming an appropriate amount of omega-3 fatty acids is very important for your health.
An individual with metabolic syndrome should eat more omega-3 fatty acids to help them reduce insulin resistance and heart diseases as cited in studies.
15. Omega-3 fatty acids help minimize high blood pressure
It increase blood flow, which “in turn” reduces blood sugar levels and increase insulin sensitivity.
This reduces blood pressure and diabetes risks.
As you know that high blood pressure is very disastrous and it is a silent killer disease that can lead to death.
In fact, blood pressure kills millions of people per year globally.
So make sure you consume omega-3 rich food or supplements in case you have blood pressure problems or just to stay high blood pressure-free(51).
16. Omega-3 fatty acids help in blood clotting
Omega-3 supplements can keep blood platelets from clumping together.
Platelets and proteins in your plasma work together to stop the bleeding by forming a clot over the injury
This helps prevent the formation of harmful blood clots.
Therefore ensure you take some omega 3 to avoid complications.
17. It helps in preventing plaque
Omega-3 fatty acids help keep your arteries smooth and free from damage, therefore, prevent the plaque that can restrict and harden your arteries.
Plaque in the arteries is a fatty, waxy substance that forms deposits in the artery wall.
These deposits can narrow the artery and reduce blood flow.
Plaques can also rupture and create a blood clot at the rupture site, as your body’s natural processes try to repair the “injury.”
The blood clot can cut off blood flow through the artery and starve your body’s tissues of oxygen and nutrients
Furthermore, high blood levels of cholesterol encourage the formation and growth of vascular plaques that put you at risk for heart attack and stroke
18. Omega-3 fatty acids can improve eye health
People with eye problems are given omega 3 tablets or are advised to eat food rich in omega-3 fatty acids such as fatty fish to help them improve their eye functions.
Note: There is no discovery on the effect of eating omega-3 fatty acid to prevent heart attacks or strokes. Though, it helps in the reduction of heart disease.
19. Omega-3 fatty acids can prevent erectile dysfunctions
Therefore, eat food rich in omega-3 fatty acids to help improve your sex life.
20. It can help prevent cardiovascular disease
Omega 3 helps improve arteries’ functions and helps in improving blood vessels’ health.
This prevents a wide array of cardiovascular disease as cited in most studies.
Clinically, omega-3 supplements is used to help patients with cardiovascular illnesses to battle these diseases by boosting their immune system(59).
Safety and Side Effects of Omega-3 Supplements
There are several benefits of omega-3 fatty acids to your wellbeing.
However, according to the Food and Drug Administration (FDA), taking up to 2,000 mg of combined EPA and DHA per day from supplements is safe.
As with most nutrients, there is an optimum required amount to consume and you should not eat excess omega-3 supplements.
The side effect, in high doses, the omega-3 supplement can cause blood thinning that is harmful to health.
In case of a bleeding disorder or are taking blood-thinning medications, kindly seek consultation with your healthcare specialist.
POINT TO TAKE HOME
Omega-3 fatty acids in most fish oils are in the ethyl ester form.
However, omega-3 foods in the triglyceride and free fatty acid forms seem to be absorbed better.
Excess omega-3 supplement in the body is a source of calories and result in fatness.
Remember, it is not recommended to cook with omega-3 oils, as they are high in polyunsaturated fats.
Therefore, when used to cook it will easily be damaged in high heat.
So you should keep them in a dark, cool place and not buy them in bulk, as they can spoil.
Omega-3 fatty acids are very essential to health. It improves both your physical and mental health; it may reduce your risk of heart disease.