Omega-3 fatty acids are a type of fat that the body needs to survive but cannot make on its own. As a result, it is critical that you consume adequate amounts of these essential nutrients. There are three types of Omega-3s. The first two forms, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are predominantly found in fish. The third type, alpha-linolenic acid (ALA), comes from plants.
Omega-3 fatty acid-rich foods include salmon, mackerel, and herring. Flaxseeds, chia seeds, walnuts, and canola oil are all plant sources of omega-3 fatty acids. Fish oil pills, which are widely available in supermarkets, are also excellent sources of Omega-3 fatty acids for those who do not enjoy eating these items.
While most of us have heard of Omega-3 fatty acids, their exact health advantages are not well understood. There are numerous excellent advantages to include Omega-3 fatty acids in your diet. In this article, I'll go over some of the primary Omega-3 health benefits you can expect from including them into your diet.
1. Reduced Risk of Cardiovascular Disease
Consuming Omega-3 fatty acids in foods such as fish or nuts can lessen the risk of cardiovascular or heart disease. They achieve this by reducing triglyceride levels in the blood. Triglycerides are a form of fat found in the body and the primary contributor to body fat.
2. Reduced Risk of Blood Clots
The Centers for Disease Control and Prevention (CDC) estimates that blood clots could harm up to 900,000 persons in the United States each year. A diet high in Omega-3s helps to prevent platelets in the blood from clumping together, lowering the risk of blood clots.
3. Reduced Blood Pressure
Another Omega-3 health advantage is lower blood pressure. High blood pressure is common in the United States, owing in large part to dietary trends. A study conducted in Europe found that eating Omega-3-rich fish like salmon three times a week reduced diastolic blood pressure.
4. Reduced Cholesterol
Along with high blood pressure, many people around the world battle with high cholesterol. It's critical to maintain your cholesterol levels low because cholesterol is the building block for plaque formation in your arteries. According to studies, higher Omega-3 intake can lead to lower total cholesterol levels.
5. Reduced Plaque in Your Arteries
As previously stated, plaque formation in the arteries is triggered by cholesterol in the blood. This plaque can form a clot, potentially leading to a heart attack. As a result, avoiding plaque formation to the greatest extent feasible is critical. According to studies, Omega-3 fatty acids can help prevent plaque buildup in your arteries, lowering your risk of having a heart attack.
6. Reduced Risk of Sudden Cardiac Death
The two most common causes of rapid cardiac mortality are severe ventricular fibrillation and terminal cardiac arrhythmia. Ventricular fibrillation happens when some of your heart's chambers quiver rather than pump blood to the rest of your body. This causes blood pressure to drop too low, preventing blood from being distributed to other organs.
Furthermore, cardiac arrhythmias develop when the heart beats irregularly. This could indicate that the heart is pounding too quickly or too slowly. According to studies, greater levels of Omega-3s reduce the risk of sudden cardiac death from either of these causes.
7. Improved Rheumatoid Arthritis Symptoms
Another significant Omega-3 health advantage is reduced rheumatoid arthritis symptoms. According to the CDC, between 2013 and 2015, around 23% of the US population was diagnosed with some kind of arthritis. This condition is chronic and painful. However, modifying your diet may provide some help.
A study published in the American Family Physician Journal found that eating more Omega-3 fatty acids can lower inflammation in the body, resulting in less stiffness and discomfort in joints.
8. Reduced Risk of Glaucoma
Glaucoma, defined by the Mayo Clinic as a "group of eye conditions that damage the optic nerve," is one of the main causes of blindness among older persons. This injury is frequently caused by elevated intraocular pressure (IOP).
Studies have shown that increasing Omega-3 consumption reduces intraocular pressure. This suggests that consuming more Omega-3 fatty acids may assist to prevent glaucoma later in life.
9. Reduced Risk of Cancer
Researchers have recently investigated the benefits of Omega-3 consumption on cancer prevention. Some studies have found promising results that higher Omega-3 intake reduces the incidence of colon cancer. Other studies on breast and prostate cancer have yielded more varied results.
10. Reduced Risk of Mental Health Disorders
Omega-3 fatty acids are particularly crucial for brain development. Given this information, researchers have investigated the link between Omega-3 intake and mental health issues. One study found that Omega-3 fatty acid supplementation lowered the chance of progression to a psychiatric condition in people who were already at risk of getting one.
Additional research discovered that Omega-3 fatty acid supplementation improved symptoms in people with Bipolar Disorder or Tardive Dyskinesia. This was also true for people who had schizophrenia and were supplemented with EPA specifically.
The National Institute of Mental Health reported that 7.1% of all individuals in the United States experienced at least one major depressive episode in 2017. One study published in the Journal of Clinical Psychology discovered that people with depression had decreased amounts of Omega-3 fatty acids. In addition, several studies have demonstrated that Omega-3 fatty acid intake may reduce depression symptoms in the short term.
11. Improvement in Infant Brain Health
Another important Omega-3 benefit is that it promotes baby brain health. DHA, one of the three forms of Omega-3 fatty acids, is thought to play a vital role in nervous system development. During pregnancy, the fetus relies on the mother's DHA supply to grow its brain.
According to studies, DHA supplementation during pregnancy promotes higher intellect in the baby's early years of life. As a result, a mother's DHA intake is critical for her child's brain development.
12. Reduced Risk of Diabetes
According to a 2020 study, type I diabetes affects 15 out of every 1,000 persons worldwide. As an illness that is both difficult to manage and costly, pregnant women should assess their diet to prevent their infant from having it. Expectant mothers may want to increase their intake of canola oil or salmon. Studies found that increasing Omega-3 intake throughout the first year of life reduced the risk of developing type 1 diabetes.
13. Weight Reduction
According to the CDC, from 2017 to 2018, 42.4% of Americans were classified as obese. Additionally, 9.2% of the US population was classified as severely obese. Having a body mass index (BMI) in the obese or severely obese categories can also lead to other chronic conditions, such as heart disease and diabetes. Therefore, it is highly crucial to keep a healthy weight.
Some studies have found that using Omega-3 supplements in conjunction with a healthy diet improved body composition and lowered cardiovascular risk factors in individuals. Another study discovered that, in overweight males, incorporating fish oils as part of a healthy, calorie-restricted diet resulted in more weight loss over a 4-week period than the diet alone.
The Bottom Line
Including Omega-3 fatty acids in your diet undoubtedly offers numerous benefits. Omega-3 health benefits include weight loss, enhanced cardiovascular and brain health, and a lower risk of type I diabetes and glaucoma.
If you're considering about incorporating some Omega-3-rich foods into your diet, we're right there with you! But how much of these healthy fats should you consume? The American Heart Association recommends that individuals without a history of heart disease consume two servings (6-8 oz) of Omega-3-containing fish each week. If you have heart problems or excessive triglyceride levels, talk to your doctor about serving sizes.
