Omega-3 fatty Acids Benefits For Optimal Health

omega-3s improve overall health and wellbeing

Why Omega-3 fatty acids?

Omega-3 fatty acids have health benefits for the entire body. The benefits of Omega-3 fatty acids help achieve good health and wellbeing. For example, they help reduce depression, lower blood pressure, improve cardiovascular risk profile and reduce cardiac deaths, among others. The three types of omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) – found in certain fish – and alpha-linolenic acid (ALA) – found in nuts and seeds. Therefore, Omega-3 fatty acid benefits are numerous and incredibly important for optimal health.

Here are 20 amazing health benefits of omega-3 fatty acids

Omega-3s help:

1.Prevent certain cancers

Omega-3s are vital for reduction in the risk of certain cancers. Many studies support this claim. This is good news in parts of the world where cancer is one of the leading causes of death.

Research shows that the risk of colon cancer reduces by 55% in people that consume enough of omega-3s (1, 2).

Also, the risk of prostate cancer and breast cancer may reduce in people taking omega-3s. However, some studies have different results on this (3, 4, 5).

2.Improve sleep

Quality sleep is one of the important omega-3 fatty acids benefits. Adequate sleep is vital for optimal health.

Studies have shown that sleep deprivation may lead to depression, obesity and diabetes (6, 7, 8, 9).

For example, obstructive sleep apnea and other sleep problems may occur when omega-3s levels are persistently low (10, 11).

Also, if DHA levels are low, melatonin hormone levels may reduce. This hormone helps you fall asleep. Therefore, it may be difficult to sleep well with low melatonin levels (12).

Studies have shown that sleep length and quality increase with omega-3 fatty acids supplements (10, 12).

So, eat foods high in omega-3x to improve your sleep quality and leverage other health benefits of omega-3 fatty acids.

3.Fight Alzheimer’s disease and age-related cognitive decline

The function of our brains unavoidably slows down as a consequence of aging. However, higher omega-3 intake is associated with lower risk of Alzheimer’s disease and age-related mental decline (13, 14, 15).

Also, a study shows that people eating fatty fish have more brain gray matter. Gray matter is the brain tissue that controls memories, emotions and information processing (16).

However, further research will throw more light on the link between omega-3 fatty acids and brain health.

4.Reduce metabolic syndrome symptoms

People with metabolic syndrome stand to gain from metabolic syndrome-related omega-3 fatty acids benefits.

These benefits of omega-3 fatty acids include the reduction in inflammation, insulin resistance and heart disease risk factors.

Metabolic syndrome is a group of medical conditions. It comprises central obesity, high blood pressure, insulin resistance, high triglycerides, and low HDL cholesterol levels.

Metabolic syndrome is a public health concern. For example, it increases the risk of many other conditions such as diabetes and heart disease (17).

Studies show that Omega-3s help to improve inflammation, insulin resistance and risk factors for heart disease (18, 19, 20).

5.Fight anxiety and depression

Anxiety is a common disorder that is characterized by nervousness and persistent worry (21).

Also, depression is a common mental disorder in the world. Symptoms of depression include lethargy, loss of interest in life and sadness (22, 23). Research shows that regular consumption of omega-3s protects against depression (24, 25).

In addition, studies indicate that the symptoms of anxiety and depression improve when people with the conditions consume omega-3 fatty acids supplements (26, 27, 28).

As mentioned above, the three types of omega-3 fatty acids include ALA, DHA, and EPA – the most helpful in fighting depression (29). A study found that EPA is as effective as an antidepressant in fighting depression (30).

6.Reduce risk of heart disease

It is common knowledge that heart attacks and strokes are leading causes of death in the world (31).

However, research shows that improvement in risk factors for heart disease is one of the health benefits of omega-3 fatty acids among fish-eating communities. These people recorded low rates of heart attacks and strokes because they consumed omega-3s present in fish (32, 33).

Here are omega-3 fatty acids benefits for heart health:

• Blood pressure: Omega-3s help reduce the levels of blood pressure in people living with high blood pressure (34, 35).
• Clots of blood: Omega-3s help prevent clumping together of blood platelets. So, they help prevent the formation of harmful clots of blood (36, 37).
• Plaque: Omega-3s keep arteries free from damage, and therefore help prevent plaque. Plaque hardens and restricts arteries (38, 39).
• Triglycerides: Omega-3s help reduce the levels of triglycerides by 15 – 30% (34, 40, 41).
• HDL (good) cholesterol: Omega-3s can increase the levels of the good cholesterol (42, 43, 44).
• Inflammation: Omega-3s help reduce release of substances from body’s inflammatory response (45, 46, 47).

Some people also believe that omega-3s can reduce LDL (bad) cholesterol. But, some studies rather found an increase in LDL cholesterol levels (48, 49).

Sadly, omega-3 fatty acids supplements may not have beneficial effects on the risk factors for heart disease (50, 51).

7.Improve brain health during pregnancy and early life

Omega-3s help infants’ brains grow and develop well. DHA is responsible for 60% of polyunsaturated fatty acids in the retina, and 40% in the brain (52, 53).

DHA-fortified formula improves eyesight in infants who get fed on it compared to those who don’t (54).

When eaten during pregnancy, omega-3 fatty acids benefits for your child include better social and communication skills and higher intelligence. Other benefits include decreased risk of developmental delay, fewer behavioral problems and reduced risk of cerebral palsy, autism and ADHD (55, 56, 57).

Therefore, get enough of omega-3s during pregnancy and see your child grow and develop well. Also, omega-3 fatty acids supplements are associated with higher intelligence, and low risk of many diseases in infants.

8.Improve eye health

The retinas of your eyes contain an important structural component known as DHA, a type of omega-3 fatty acids (58).

So, if you do not take enough DHA, you are likely to have vision problems (59, 60).

Also, consuming enough omega-3s may reduce your risk of macular degeneration. Macular degeneration is a leading cause of permanent eye damage and blindness in the world (61, 62).

9.Improve skin health

Skin contains DHA which accounts for the health of skin cell membranes. These membranes make up a large part of the skin.

When your cell membrane is healthy, your skin becomes wrinkle-free, moist, and soft.

The health benefits of omega-3 fatty acids for your skin cannot be overemphasized. EPA improves your skin health in several ways (63, 64).

For example, EPA manages oil production and skin hydration. It prevents hyperkeratinization of hair follicles. Hyperkeratinization appears as little red bumps on upper arms. Also, EPA reduces premature skin aging and risk of acne.

Omega-3s also protect skin from sun damage. EPA helps prevent the release of substances that reduce skin collagen after sun exposure (63).

10.Reduce asthma in children

Asthma is a long-term lung disease that is associated with shortness of breath, wheezing and coughing.

Asthma can become severe and very dangerous if not properly treated. Attacks occur when inflammation and swelling occur in respiratory tracts.

Further, the rates of asthma are on the rise worldwide. But if you consume enough omega-3s, you will have lower risk of asthma. Studies found a close link between omega-3s intake and lower risk of asthma (65, 66).

Omega-3 fatty acids rich fatty fish

11.Fight autoimmune diseases

Autoimmune diseases result from the attack of healthy cells mistaken as foreign cells by the immune system. For example, type 1 diabetes is a type of auto-immune disease.

For type 1 diabetes, the immune system attacks the insulin-producing cells in the pancreas. Omega-3s can fight autoimmune diseases especially during early life.

In addition, research shows that enough omega-3s consumption during first year of life may reduce risk of multiple sclerosis, autoimmune diabetes, and type 1 diabetes (67, 68, 69).

Omega-3 fatty acids also help treat ulcerative colitis, rheumatoid arthritis, Crohn’s disease, psoriasis and lupus (70, 71, 72, 73).

12.Reduce symptoms of ADHD in children

Attention deficit hyperactivity disorder (ADHD) is a disorder of behavior characterized by impulsiveness, inattention and hyperactivity (74).

Studies have shown that children with ADHD have lower blood omega-3 levels than their peers without ADHD (75, 76).

You know what? Many studies show that omega-3 fatty acids supplements help reduce symptoms of ADHD.

Similarly, omega-3s help improve task completion and attention. Also, they reduce impulsiveness, aggression, hyperactivity and restlessness (77, 78, 79, 80). Researchers recently found that fish supplements can be used to treat ADHD (81).

13.Reduce inflammation in cystic fibrosis

Omega-3s have been found to offer protection against excessive mucus production due to bacterial colonization in cystic fibrosis.

Also, when taken consistently for a long time, EPA and DHA will decrease inflammation in people having cystic fibrosis.

Additionally, omega-3 fatty acids supplements reduce interleukin-8 concentrations, inflammatory biomarkers and erythrocyte sedimentation rate in people with cystic fibrosis.

14.Improve autism symptoms

Omega-3 fatty acids are vital for child health. They are effective in treating children with autism.

A child who has autism should take adequate omega-3 fatty acids supplements in the form of fish oil. Supplementing with fish oil has a therapeutic effects on autistic children.

Therefore, omega-3s should be given to children to improve their overall health and wellbeing.

15.Improve diabetes symptoms

Diabetes is a chronic, degenerative metabolic disorder that arises due to autoimmune reactions or the inadequate insulin production.

Also, it may occur due to insensitivity of the body to insulin. Lifestyles and dietary practices play a major role in the onset of type 2 diabetes.

However, people living with diabetes will have their homocysteine levels reduced if they consume omega-3 fatty acids supplements.

Additionally, omega-3s improve the micro- and macrovascular functions in people living with type 2 diabetes.

16.Fight inflammation

Inflammation is vital for health. It is a natural response to damage or infections in the body. However, a long-term or chronic inflammation can occur when inflammation persists for a long time.

Chronic inflammation plays a major role in almost every chronic disease such as cancer and heart disease (82, 83, 84).

It is important to note that omega-3s can minimize the formation of substances and molecules associated with inflammation such as cytokines and eicosanoids (85, 86).

Studies have shown that reduced inflammation is linked to higher intake of omega-3s (87, 88, 89).

17.Reduce menstrual pain

Menstrual pain is lower abdominal and pelvic pain occurring at the time of menstruation. The pain can radiate to thighs and/or lower back. Menstrual pain can affect one’s quality of life.

Studies show that women that eat more omega-3s have mild menstrual pain (90, 91)

Do you know that omega-3 fatty acids supplements work more effectively than ibuprofen, in treating severe menstrual pain (92)?

18.Improve bone and joint health

Omega-3 fatty acids benefits also include reduction in your risk of arthritis and osteoporosis.

Arthritis and osteoporosis are common skeletal system disorders. However, studies show that omega-3s help improve bone strength (93, 94).

Omega-3 fatty acids may help treat arthritis. People who take omega-3 fatty acids supplements experience increased strength and reduced joint pain (95, 96).

Also, omega-3s boost the amount of calcium in the bones. This may lead to reduction in the risk of osteoporosis (93, 94).

Therefore, always take omega-3s to improve your joint health and bone strength. Additionally, your risk of arthritis and osteoporosis will reduce.

19.Reduce fat in the liver

Have you heard of non-alcoholic fatty liver disease (NAFLD)?

NAFLD is a common disease, and the most common cause of chronic liver disease especially in Western world (97). It is on the same page with obesity epidemic in causing chronic liver disease.

However, taking omega-3 fatty acids supplements helps reduce inflammation and liver fat in people having NAFLD (97, 98).

20.Improve mental disorders

People with psychiatric disorders tend to have low blood levels of omega-3 fatty acids (99).

Studies have shown that omega-3 fatty acids supplements help lower rates of mood swings. Also, supplementing with omega-3s also reduce relapses in people with bipolar disorder and schizophrenia (99, 100, 101).

Additionally, omega-3 fatty acids supplements may reduce violent behavior (102).

In summary, people having mental disorders can improve their symptoms with higher intake of omega-3 fatty acids.

Conclusion

It is therefore clear the benefits of omega-3 fatty acids are numerous and vital for optimal health.

You should therefore try and eat whole foods such as fatty fish at least two times per week. This is one of the best ways of having enough omega-3s. Fatty fish also lower LDL cholesterol and increase HDL (good) cholesterol. Sardines, for example, are rich in omega-3s and the good cholesterol.

However, some people do not like taking a lot of fatty fish. If you are one of those, then you may consider the intake of omega-3 fatty acids supplements. You can eat some of the many foods high in omega 3 fatty acids.

People who do not have enough blood levels of omega-3s can do so by supplementing with omega-3s. It is a cheap and effective way of improving your overall health and wellbeing.

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