Omega 3 benefits
Omega 3 benefits In the last ten years, many people have turned to omega-3 fish oil supplements, which have benefits for healthy people as well as those with heart disease.
Omega-3 fish oil contains both DHA and EPA. Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease.
Studies show that omega-3 fatty acids may help:
- Reduction of Blood pressure
- Reducing triglycerides
- Slowing the development of plaques in the arteries
- Reducing the chance of cardiac arrhythmia
- Reducing the possibility of heart attacks and strokes
- Reducing the chance of sudden cardiac death in people with heart disease
Nutritionists recommend eating at least twice a week any of the following types of fish (salmon, mackerel, herring, sardines, trout, and tuna) because they are particularly rich in omega-3 fatty acids. While foods are your best bet for getting omega-3 in your diet, fish oil supplements are also available for those who don't like fish. Since the heart health benefits of regular doses of fish oil supplements are unclear, talk to your doctor to see if supplements are right for you. Especially if you have heart disease or high triglyceride levels, you may need more omega-3 fatty acids. Fatty. Ask your doctor if you should take higher doses of fish oil supplements to get the omega-3 you need.
Omega 3 benefits
1. It can reduce the symptoms of metabolic syndrome
Metabolic syndrome is a group of conditions. These include central obesity — also known as belly fat — as well as high blood pressure, high triglycerides, high blood sugar, and low levels of HDL (good) cholesterol.
Metabolic syndrome poses a significant risk to public health because it increases the risk of many other diseases, including heart disease and diabetes.
Some research suggests that omega-3 fatty acids can help improve blood sugar levels, inflammation and heart disease risk factors in people with metabolic syndrome.
2. Improving risk factors for heart disease
Heart attacks and strokes are the leading causes of death in the world.
Researchers note that fish-eating communities have very low rates of these diseases. This was later linked to omega-3 consumption.
Omega-3 fatty acids have been linked to numerous heart health benefits.
These benefits include:
Triglycerides: Omega-3 can significantly reduce triglyceride levels.
High-density lipoprotein cholesterol: Some studies suggest that omega-3 can raise levels of HDL (good) cholesterol.
Blood clotting: Omega-3 can prevent platelets from clumping together. This helps prevent the formation of harmful blood clots.
Inflammation: Omega-3 reduces the production of certain substances that are released during the body’s response to inflammation.
For some people, omega-3 can also lower LDL (bad) cholesterol.
3. Improving psychological disorders
Studies have confirmed that people who suffer from psychological disorders have a deficiency in Omega 3.
Interestingly, supplements containing omega-3 fatty acids have been shown to reduce violent behavior.
Some studies also suggest that omega-3 supplements can improve symptoms in people with schizophrenia and bipolar disorder.
4. Improve eye health
DHA, a type of omega-3, is a major component of the retina. When you don't get enough DHA, vision problems may arise.
Interestingly, getting enough omega-3s is also associated with a lower risk of developing night blindness, which is one of the leading causes of permanent eye damage and blindness around the world.
5. Reduce depression and anxiety
Depression is one of the most common mental disorders in the world and symptoms often include sadness, lethargy, and loss of interest in life in general.
Anxiety: Another common disorder, characterized by feelings of fear, panic, and restlessness
Interestingly, studies indicate that people who regularly consume omega-3 are less likely to develop depression.
Furthermore, studies in people with depression and anxiety suggest that omega-3 supplements may improve symptoms.
6. Support skin health
Omega 3 is responsible for the health of the cell membranes that make up a large part of your skin.
Which is also useful in:
Promote skin hydration
Protects your skin from premature aging
Reducing the risk of acne
Animal studies suggest that omega-3 may also help protect your skin from sun damage.
However, keep in mind that this does not mean that you should use omega-3 supplements instead of sunscreen.
Food sources
In most cases, the best way to get omega-3 is through food, unless your doctor recommends taking supplements.
Animal sources of omega-3 include:
- Oily fish such as sardines, tuna and salmon
- Other seafood, such as oysters and shrimp
- Eggs, especially those fortified with Omega-3
- Fish liver oils
Plant-based alternatives to omega-3 include:
- Flax seed oil
- Chia seeds
- canola oil
- Soy oil
- Walnuts
References:
Ø https://www.medicalnewstoday.com/articles/40253#food-sources
Ø https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_18
Ø https://www.health.com/omega-3-fatty-acids-benefits-7510411