Who says all fats are bad? There are good and bad fats. You do not want to cut down on omega-3 fatty acids, which are not produced by your body. Since these are essential for the proper functioning of your body, you must derive these essential fatty acids from diet and other supplements. Let’s see how omega-3 fats benefit your health and why you should get your hands on these essential fats.
What Are Benefits of Omega-3 Fats
Fatty acids provide energy for the heart, muscles, and other organs and are a storehouse of energy for your body. These are building blocks for cell membranes. However, any excess fatty acids are converted into triglycerides that are stored in the body as fat.
Omega-3 is categorized as a good fat. Statistics reveal that low dietary omega-3 fatty acids are responsible for about 84,000 deaths in the US alone.
Good for your eyes
Did you know that omega-3 fatty acids are essential for eye health? If you seek to improve the health of your eyes, you should include omega-3 fats in your diet.
Omega-3 fatty acids benefit eyes immensely, thanks to their composition. Omega-3 fats include docosahexaenoic acid (DHA) and eicosapentaenoic acid. Your retina produces DHA naturally, which is critical to eye health. Vision problems arise if your eyes do not produce enough DHA. This includes eye damage, macular degeneration, and blindness.
Additionally, if you are fighting dry-eye syndrome, you may want to include omega-3 fats in your diet. The syndrome affects many people whose eyes are regularly exposed to computer strength light.
Good for your Heart
One of the omega-3 benefits you cannot ignore is the role they play to support your heart health. The consumption of omega-3 fats lowers the risk of heart disease. According to the American Heart Association, you should get enough of omega 3 fats from your diet to reduce the risk of heart attack, stroke, and high triglycerides. Research reveals that the incidence of heart disease and stroke is comparatively lower among the people who take omega 3 fats in their diet.
Studies reveal that omega-3 benefits cholesterol by raising good cholesterol and lowering LDL cholesterol. Omega-3 fatty acids can prevent platelets from clumping together, thus reducing the risk of blood clots in the arteries. By keeping arteries smooth, omega-3s help prevent deposition of plaque that can block the arteries.
Lower high blood pressure
Omega 3 fats reduce blood pressure. If you are suffering from high blood pressure or hypertension, you could benefit from omega 3 fatty acids. According to a 2010 study, three weekly servings of salmon could have a dramatic effect on blood pressure in young, overweight people.
Anxiety, depression, and stress can adversely affect your quality of life. Omega-3 benefits those fighting depression and similar stress disorders. Research reveals that a diet rich in omega-3 fats can help you fight symptoms of depression and anxiety. Of the three types of omega-3 fatty acids, EPA helps fight depression. A research study points toward the effectiveness of EPA in fighting depression similar to Prozac.
Crucial for brain growth during pregnancy
The deficiency of essential fatty acids is linked to poor eyesight and low intelligence due to poor brain growth and development. Not only this, low levels of DHA are also responsible for sleep problems in children. Some adults with low levels of omega-3 fatty acids suffer from obstructive sleep apnea.
Omega-3 fats promote brain growth in infants. DHA in omega-3 fats supports brain and eye health, including visual and neurological development. Pregnant women should make omega-3 fatty acids a regular part of their diets to support infant health. Research shows that infants fed a DHA-fortified formula are likely to have better eyesight, less behavioral issues, sharp mind, and better communication and social skills. Additionally, such infants have a reduced risk of autism and Attention deficit hyperactivity disorder (ADHD). The behavioral disorder is characterized by inattention, restlessness, impulsiveness, restlessness, and hyperactivity.
The deficiency of DHA is linked to lower levels of melatonin in the body, which is the sleep hormone and helps you fall asleep. By supplementing your diet with omega-3 fatty acids, you can enjoy a better quality of sleep.
Vital for Joint and skin health
If you are facing joint problems, omega-3 fats can help. These fatty acids benefit joint health in more ways than one. Fish oil supplements that include both DHA and EPA are essential to support the health of your joints and fight symptoms of rheumatoid arthritis. Omega 3 supplements have an anti-inflammatory effect that can help curb stiffness and joint pain, fight infections, and repair cellular damage.
EPA in omega-3 fats benefits the skin in different ways, helping manage oil production and hydration in the skin. Supplementation with these fatty acids can help prevent signs of premature aging and hyperkeratinization of hair follicles. It also helps prevent acne and sun damage to the skin. Research reveals that EPA prevents the release of substances that reduce the production of skin-friendly collagen after sun exposure.
Lower symptoms of metabolic syndrome
Omega-3 fats benefit those fighting such metabolic syndrome symptoms as high triglycerides, abdominal obesity, heart disease, insulin resistance, hypertension, high blood pressure, and low good cholesterol. Another dietary intervention to lower the symptoms of metabolic syndrome is the high intake of omega-3 fatty acids. It is the DHA, EPA, and linolenic acid that makes omega 3 fats critical to fighting several metabolic disorders. One of the risk factors in a typical Western diet is the high omega-6 to omega-3 ratio.
Your focus should be to have a balance between the omega-3 fats and omega-6 ratio in order to reduce the symptoms of metabolic syndrome.
Omega-3 fats for fighting autoimmune diseases
An autoimmune disease is characterized as one in which the immune system starts attacking healthy cells, mistaking them as foreign cells. Studies show that an infant fed with an omega-3 fortified formula is at a lower risk of several autoimmune diseases compared to those whose diet is deficient in this essential fatty acid.
So supplementing your diet with omega-3 fatty acids can help you fight several autoimmune diseases, such as type 1 diabetes, psoriasis, and ulcerative colitis.
Unfortunately, cancer is one of the main causes of death in the West. Research shows that the consumption of omega-3 fats is linked to a reduced risk of cancer of the breast, colon, and prostate. However, more research is still needed to substantiate these claims.
Though a fatty acid, the consumption of omega-3 fatty acids can help reduce fat in the liver. The non-alcoholic fatty liver disease has spread like fire among the world’s population and is categorized as a chronic liver disease.
Supplementing your diet with omega-3 fats can help reduce the symptoms of the non-alcoholic fatty liver disease, including liver fat and inflammation.
Additionally, omega-3 fatty acids can have significant effects on menstrual pain. One study claims that this fat supplementation is more effective than anti-inflammatory drugs.
With so many omega-3 benefits, would you still want to stay deficient in DHA, EPA, and linolenic acid?