Omega 3 fatty acids are an integral part of a healthy balanced diet. These are polyunsaturated fats and have various health benefits. Most of these benefits are related to cardiovascular health, but omega-3 fatty acids are also essential for proper functioning of brain.
What are omega-3 fatty acids?
Omega -3s are essential fatty acids. The human body is not capable of producing these essential acids by itself, thus, you need to consume foods rich in omega-3 fatty acids to meet the daily requirements.
Taking Omega-3 Capsules with a healthy diet is also a good idea. It would be helpful in providing the daily dosage of omega-3 fatty acids, so that your body can reap benefits.
There are 3 different types of omega 3s –
- ALA (alpha-linolenic acid)
- DHA (docosahexaeonic acid)
- EPA (eicosapentaenoic acid)
Rich sources of EPA and DHA are seafood, while ALA is commonly found in plant sources, nuts, and seeds.
Daily Requirements
The daily requirement of omega 3 fatty acids by a healthy adult is 250 -500 mg.
Foods with omega-3 fatty acids
Given below are some of the rich sources of omega-3 fatty acids.
- Salmon
- Flaxseed
- Sardines
- Chia seeds
- Walnuts
- Tuna
- Cod liver oil
- Caviar
- Soybeans
- Eggs
Health benefits of omega-3 fatty acids
Mentioned below are the top 5 health benefits of omega-3 fatty acids.
- Helps fight depression and anxiety
Depression and anxiety are two common mental disorders. It is essential to take care of your mental health as well.
Various studies have shown that when people fighting depression and anxiety started taking omega-3 capsules, their symptoms got better. All the three types of omega-3 fatty acids are helpful in fighting depression.
- Helps improve cardiovascular health
Heart attacks and strokes are two leading causes of death in the world. Various researchers and studies have revealed that fish eating community have lower rate of heart attacks. This is mainly due to the high omega-3 fatty acid content in fish.
Omega-3 fatty acids have various benefits for heart health which include –
- They cause 15 -30% reduction in the amount of triglycerides
- Helpful in reducing blood pressure
- Raises (HDL) good cholesterol level in the body
- Lowers (LDL) bad cholesterol level in the body
- Prevents blood platelets from clumping, thus, preventing clots
- Keeps the arteries smooth. It also keeps them free from plaque damage which usually causes arteries to shrink and become hard
- Stabilizes blood sugar levels
Omega-3 fatty acids are known for their ability to fight against autoimmune diseases. Type 1 diabetes is a common autoimmune disease. Research shows that taking optimum amount of omega-3 fatty acids in the form of diet or omega-3 supplements will help to stabilize blood sugar levels. Taking these supplements regularly also lowers the risk of diabetes.
- Alleviate menstrual pain
For a lot of young girls and women menstrual pain can be a real trouble. For the first day of period, lower abdomen and back pains are quite common. While most of you pop a painkiller for temporary relief, it surely has negative effects on your health.
Research shows than women who take a diet rich in Omega-3 Fatty Acids or omega-3 capsules regularly have milder menstrual cramps as compared to those women who don’t take these supplements. Talk to your gynecologist before taking omega-3 capsules.
- Improves sleep
If you’re someone who is constantly battling insomnia, then omega-3 fatty acids is what you need. We all know that a sound sleep of 6 – 8 hours is essential for a healthy body and mind. Omega-3 supplements are effective in reducing symptoms of insomnia and improve sleep.
Various studies done in both children and adults show that optimum amount of omega-3 fatty acids increases the length and quality of sleep.
Some other benefits
- Improves eye health
- Reduces symptoms of metabolic syndromes
- Fights inflammation
- Helps reduce fat in the liver
- Improves bone and joint health
- Helpful in preventing against age related mental decline and Alzheimer’s disease
- Good for your skin
- Fights autoimmune diseases
- Promotes brain health during pregnancy
Omega -3 deficiency is becoming quite common in the modern lifestyle. Some common symptoms of omega-3 deficiency are –
- Dry skin
- Poor memory
- Heart problems
- Autoimmune diseases
- Mood swings
- Joint pains
People who are vegetarian or vegan are more susceptible to omega-3 deficiency. You can easily consume omega-3 capsules and give your body all the benefits of omega-3 fatty acids.
Be First to Comment