Omega-3 Fatty Acids are essential nutrients the body must get to function properly. Omega 3 is a polyunsaturated fatty acid that benefits the heart, brain, eye, and other body systems. Numerous studies have been conducted on the benefits of this nutrient to the body. It enables growth in the body and keeps it working as it should. However, the body does not produce Omega 3 Fatty Acids in the amounts needed to survive. Therefore, this fatty acid must be ingested through food. In this article, you will learn how to get the required amount so your body can function properly.
What Are Omega 3 Fatty Acids?
Omega 3 Fatty Acids are a group of polyunsaturated fatty acids (PUFA). They protect the heart, lungs, blood vessels, and immune system. Omega 3 Fatty Acids are divided into three categories: Eicosatetraenoic Acid (EPA), Docosahexaenoic Acid (DHA), and Alpha-linolenic acid (ALA). EPA and DHA are mainly derived from marine sources, while ALA is derived from plants. ALA can be converted into EPA and DHA by the body. However, it only does so in minute amounts and is insufficient for daily needs.
Omega-3 Fatty Acids help lower triglyceride levels, which prevents clogged blood vessels and protects against stroke and heart attacks. They also relieve osteoarthritis and rheumatoid arthritis symptoms and strengthen the brain and eyes. Additionally, they lower blood pressure and improve asthma, diabetes, depression, and migraines. Omega-3 Fatty Acids also supply energy to the body and provide support and structure for cells.
Where Can You Get Omega 3 Fatty Acids?
Fish, especially mackerel, is the best source of omega-3 fatty acids. You can get it from other types of fish, such as ground flaxseed, walnuts, and edamame. Fish high in Omega 3 Fatty Acids include salmon, anchovies, herring, tuna, whitefish, bluefish, halibut, striped bass, and sardines. Some fish have higher mercury levels than others, so you should be careful when eating fish for Omega-3 fatty acids. Consuming high portions of mercury can cause mercury poisoning and lead to brain and nerve damage.
Fish in this category include shark, tuna (bigeye), king mackerel, striped bass, marlin, largemouth bass, pikeminnow, white sturgeon, catfish (wild), black crappie, swordfish, orange roughy, and perch (freshwater). Other sources of Omega 3 are seeds like cashew nuts, flaxseed, walnuts, and soybeans. It is also in flaxseed, algae, chia seeds, and canola oil. You can also get it in spinach, kale, green beans, romaine lettuce, collards, and legumes.
Benefits of Omega 3 Fatty Acids
Cardiovascular Diseases
Studies have shown that people who eat fish at least once a week are less likely to die from heart-related diseases. Omega-3 Fatty Acids inhibit platelet aggregation and reduce strokes, heart failure, irregular heartbeat, and triglyceride levels. These acids raise HDL (good cholesterol) levels, lower blood clotting and blood pressure, and reduce sudden cardiac arrest. Meanwhile, research has also shown that fish oil supplements have no benefit in this regard.
Depression and Anxiety
Omega 3 Fatty Acids and Omega 3 supplements have been beneficial in managing depression and anxiety. Research has shown that consuming Omega 3 regularly makes one less predisposed to having depression. It has also been discovered that taking Omega 3 Fatty Acids and supplements can help to improve depression and anxiety symptoms, especially when antidepressants provide no relief. Of the three Omega 3 Fatty Acids categories, EPA seems the most effective at managing depression.
Macular Degeneration
Macular degeneration is the leading cause of blindness and permanent eye damage. It damages the central part of the retina and causes blurry vision or vision loss. However, consuming a high-omega-3 Fatty Acid diet reduces the risk of developing macular degeneration. One of Omega 3’s components, DHA, is a major structural component of the eyes. It provides structure for the retina; therefore, insufficient DHA can lead to vision problems.
Autoimmune Diseases
Omega-3 Fatty Acids also help alleviate the symptoms of several autoimmune diseases. Autoimmune diseases cause the immune system to mistake healthy cells for foreign cells and attack them. Omega-3 can help with diseases like lupus, Crohn’s disease, psoriasis, type 1 diabetes, and rheumatoid arthritis. In type 1 diabetes, the body attacks cells that produce insulin in the pancreas. Rheumatoid arthritis causes pain, stiffness, swelling, and loss of joint function.
Fetal Development and Early Life
Pregnant women need omega-3 Fatty Acids to aid brain development in their growing babies. It is recommended that pregnant or breastfeeding women consume 8 to 12 ounces of seafood weekly. However, they should avoid eating fish that are high in mercury to avoid mercury poisoning. Consuming omega-3 Fatty Acids while pregnant or breastfeeding will enhance cognitive development, communication, quick development, and reasoning skills.
Asthma
Studies show that asthma rates are rising in the United States in the last few decades. Asthma attacks are dangerous and life-threatening. However, studies also reveal that Omega 3 Fatty Acids can lead to a lower risk of asthma in children. Omega 3 reduces inflammation and lowers the rate of leukotriene, the leading cause of asthma symptoms. Therefore, kids are more protected when they consume food rich in omega-3 fatty acids. An Omega 3 fatty acids-rich diet can also help to alleviate asthma symptoms.
ADHD
Research has shown that omega-3 fatty acids can help reduce the symptoms of ADHD. Some studies have found lower levels of omega-3 fatty acids in the blood of children with ADHD. The disorder is characterized by hyperactivity, inattention, and impulsivity. Consuming omega-3 fatty acids can help with inattention and reduce hyperactivity, restlessness, and aggression.
Mental Decline
Omega-3 fatty acids may help protect against cognitive decline, Alzheimer’s disease, and dementia. Some studies have found a correlation between high intake of omega-3 fatty acids and lower levels of mental decline. Omega-3 fatty acids nourish the brain and improve brain cell function, which can improve memory. DHA is also vital for reducing the formation of plaques in the brain, which causes memory loss. However, many studies suggest using supplements before symptoms kick in is best.
Conclusion
Omega-3 fatty acids have several other benefits, including helping to prevent cancer, fighting inflammation, and reducing fat in the liver. This nutrient can improve sleep, help lessen menstrual pain and support skin health. An Omega 3 deficiency manifests in rough, scaly skin or red itchy rash. You should take about 1-1.5g of Omega 3 fatty acids daily. Try to get it from food rather than supplements. However, if you must take supplements, consult a doctor beforehand.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
