Numerous health advantages of omega-3 fatty acids have been demonstrated. They may, in particular, aid in boosting heart and brain health, lessen inflammation, and offer protection from a number of chronic illnesses.
Here Are 17 Omega 3 Benefits That Are Supported By Science:
1. Can improve eye health
Studies indicate that omega-3 fatty acids may help protect against glaucoma, dry eye syndrome, and macular degeneration in adult eyes.
According to a research from the National Eye Institute that used data from the Age-Related Eye Disease Study (AREDS), individuals who reported eating the most omega-3 fatty acids were 30% less likely to develop macular degeneration during a 12-year period than their peers.
In a research including more than 32,000 women between the ages of 45 and 84, those who consumed an omega-6 to omega-3 ratio of 15 to 1 had a noticeably greater chance of getting dry eye syndrome than those who consumed an omega-6 to omega-3 ratio of 4 to 1 or less.
2. Can reduce inflammation
According to research, having a high Omega-3 index can help stave off chronic or unchecked inflammation. Several studies have examined the effectiveness of fish oil supplements in preventing cancer, heart disease, and other inflammatory diseases.
3. Can fight against depression and anxiety
Omega-3 fatty acids come in three different varieties: omega-3 ALA, omega-3 EPA, and omega-3 DHA. Eicosapentaenoic acid or EPA, one of omega 3 fatty acids types, seems to be the most effective at reducing symptoms of depression, according to some studies.
4. Can be beneficial for autoimmune diseases
Numerous autoimmune disorders have been linked to omega-3 fatty acid deficiency during the first year of life, according to studies. When the immune system attacks healthy cells because it believes they are foreign invaders, autoimmune disease results. A good example is type 1 diabetes, in which the immune system attacks the pancreas cells that make insulin. Omega-3s may protect against some of these illnesses.
5. Can enhance brain health throughout pregnancy and early life
Omega-3 requirements increase above normal levels during pregnancy to promote fetal growth, especially that of the brain and eyes. According to research, docosahexaenoic acid (DHA) is widely acknowledged to have an influence on prenatal and infant neurodevelopment.
6 . Can decrease heart disease risks
Omega-3 fatty acids are a type of Polyunsaturated fatty acids. Omega-3 fatty acids support heart health and stroke prevention. If you currently have heart problems, they also aid in improving your cardiovascular health.
7. Can reduce ADHD symptoms in children
According to some research, omega-3 supplements may help children with ADHD who struggle with inattention and other symptoms. For instance, one research discovered that omega-3 supplementation for three months reduced symptoms in 25% of children and teenagers with ADHD; by six months, 50% of the children had improved.
8. Can improve mental disorders
People with mental problems have been reported to have low omega-3 levels. According to studies, those who have schizophrenia or bipolar illness are less likely to have mood swings and relapses because of omega-3 supplements. Omega-3 fatty acids can also inhibit aggressive behavior.
9. Can protect against Alzheimer’s disease and age-related mental decline
High omega-3 consumption has been linked to a drop in age-related mental health issues as well as a lower risk of Alzheimer’s disease. Omega-3 supplements can be helpful at the beginning of the condition, when symptoms are quite modest, according to a controlled study.
10. Can support skin health
DHA is a structural component of the skin. It is in charge of maintaining the cell membranes’ health. Cell membranes make up a significant portion of the skin. Skin that is smooth, moist, elastic, and devoid of wrinkles is a result of a healthy cell membrane. EPA helps the skin in a variety of ways, including controlling oil production and hydration. After exposure to the sun, EPA helps stop the release of chemicals that break down the collagen in the skin.
11. Could reduce symptoms of metabolic syndrome
In addition to preventing metabolic syndrome, fish oil also aids in its reversal.
Only the group that also took fish oil daily (containing 540 mg EPA and 360 mg DHA) for 5 months in a study involving 39 overweight people had a substantial decrease in metabolic syndrome markers. Fish oil can help prevent and, for those who have metabolic syndrome, reverse it by addressing each of the syndrome’s separate components.
12. Can improve bone and joint health
As we mentioned earlier, omega-3 can help fight inflammation which means it also helps with arthritis. Studies have shown that persons who consume more fatty fish or fish oil supplements experience less morning stiffness, joint pain, and need for medicine compared to those who eat fewer fatty fish.
13. Can help prevent cancer
Some research points to the possibility that omega-3 fatty acids may prevent or delay the onset of cancer by lowering inflammation, limiting cancer cell growth and division, and preventing cancer cells from producing new blood vessels.
14. Can reduce asthma in children
More proof that having more omega-3 fatty acids in the diet leads to fewer asthma symptoms brought on by indoor air pollution comes from a six-month study of kids from Baltimore City by Johns Hopkins Medicine researchers.
15. Can help alleviate menstrual pain
Fish oil, which contains omega-3 fatty acids, can help reduce inflammation. Women who took fish oil reported less menstrual discomfort than those who received a placebo, according to a few studies.
16. Can help with fatty liver
Research suggests that supplementing with foods rich in omega-3 fatty acids and omega 3 capsules may help reduce liver fat and inflammation in people with NAFLD or nonalcoholic fatty liver disease.
17. Can improve sleep
Obstructive sleep apnea in adults and sleep disorders in children have both been related to low amounts of omega-3 fatty acids. Low amounts of DHA have also been associated with lower levels of hormones that promote sleep (melatonin). Studies suggest that omega-3 supplements lengthen and improve the quality of sleep for all ages.
Try these foods high in omega-3s:
- Mackerel
- Salmon
- Cod liver oil
- Herring
- Oysters
- Sardines
- Anchovies
- Caviar
- Flaxseed
- Chia seeds
- Walnuts
- Soybeans
