Omega-3 Fatty Acids: Why Fish Oil Is A Must Have!
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Omega-3 Fatty Acids: Why Fish Oil Is A Must Have!
Omega-3 fatty acids, found most commonly in fish oil, are fats that your body can’t make for itself. They’re very important to keep us healthy, helping the brain, our hearts, and much more. Since these are such great compounds, eating or supplementing with omega-3s can improve your health.
In this article, we’ll break down the amazing number of health advantages of omega-3 fatty acids and why taking fish oil supplements could be the most healthy thing you do for your health.
What Are Omega-3 Fatty Acids?
Omega-3 fats are a family of polyunsaturated fats that aid cell membrane function, inflammation, and cardiovascular wellbeing. There are three key ones:
EPA (Eicosapentaenoic Acid): In fish oil, which is the major component, EPA controls inflammation and is also excellent for the heart.
DHA (Docosahexaenoic Acid): DHA, a third omega-3 found in fish oil, plays a role in brain, eye, and nervous system development.
ALA (Alpha-Linolenic Acid): As a compound found in plant foods such as flaxseeds and walnuts, ALA must be converted into EPA and DHA by the body (the ratio is low).
Omega-3 Fatty Acids and its Benefits For Your Health.
1. Good For Heart Health.
Omega-3 fatty acids have long been researched as an anti-oxidant. They lower triglyceride levels, lower blood pressure, and prevent plaque formation in the arteries. A 2015 study in the Journal of the American College of Cardiology demonstrated that regular consumption of fish oil can prevent heart disease and stroke by inhibiting inflammation, blood clots and irregular heart rhythms.
2. Improves Brain Health and Mind Function.
DHA, one of the essential omega-3s in fish oil, is a core component of brain tissue. It supports brain power, memory and the health of your brain. Some studies associated higher levels of DHA with lower risk of cognitive decline as we get older and neurodegenerative disorders like Alzheimer’s.
Indeed, a 2010 paper in Neurology shows that omega-3-enriched individuals have larger brain sizes, suggesting that they’re better protected against brain shrinkage as we age.
3. Reduces Inflammation.
Chronic inflammation is a driver of several fatal conditions, including heart disease, diabetes and arthritis. Omega-3s, especially EPA, have a potent anti-inflammatory effect that can reduce chronic inflammation. The fish oil supplementation has also been known to help manage rheumatoid arthritis and reduce pain and stiffness in the joints.
4. Increases Eye Health.
DHA also plays a critical structural role in the retina, which is the structure of the eye where you can see. DHA deficiency is a cause of poor vision including age-related macular degeneration (AMD). Omega-3s keep your retinas healthy and guard against age-related degeneration.
5. Helps With Mental Health.
And it’s getting increasingly clear that omega-3 fatty acids can help treat depression and anxiety. Studies have also indicated a reduction in symptoms among depression patients who use omega-3 (particularly EPA) supplements. Omega-3s may improve depression, according to a meta-analysis in Translational Psychiatry, particularly when taken alongside standard antidepressants.
6. Enables Healthy Skin.
Omega-3s – keep your skin moist, smooth, and free of inflammation. They promote the production of your skin’s lipid barrier, which keeps your skin moist and shields you from irritation. Anti-inflammatory properties make fish oil also effective for skin problems such as eczema and psoriasis.
7. Helps in Prenatal Growth.
Omega-3s are crucial for pregnant women to support the baby’s brain, eyes and nervous system. Fish oil taken during pregnancy is associated with cognitive enhancement and decreased risk of development delays in children.
Should You Be Using Fish Oil Supplements?
Omega-3s can be obtained from a variety of food sources, such as fatty fish such as salmon, mackerel and sardines, but not everyone eats enough omega-3-rich foods regularly. Fish oil supplements offer an easy solution to making sure you are getting your omega-3 intake.
How Much Omega-3 Are You Eating?
Whether you’re taking fish oil supplements, or eating 2 servings of fatty fish a week, the American Heart Association recommends 500–1000 mg of combined EPA and DHA daily. You should always discuss with your physician what dose to take for you.
Fish Oil Supplements: Which Is The Right One?
When choosing a fish oil supplement, choose high quality purified fish oil products, which are free of heavy metals such as mercury. Choose a supplement that’s balanced with EPA and DHA, and have third-party labs test it for purity and efficacy.
Note: Omega-3 supplements are offered in other types like triglycerides or ethyl esters. : Triglyceride types are generally better absorbed by the body.
Conclusion
Omega-3s have many benefits from protecting your heart to keeping you thinking better, lowering inflammation and improving mental health. So if you supplement your diet with fish oil, it is easy to incorporate omega-3s in your diet so that your body can get the nutrition it needs to survive.
Consult your physician to find out whether any supplement program is right for you.
References:
Calder, P. C. (2013). Omega-3 polyunsaturated fatty acids and inflammation: Nutrition or medication? The British Journal of Clinical Pharmacology, 75(3), 645-662.
Swanson, D., Block, R., & Mousa, S A (2012). EPA and DHA Omega-3 Fatty Acids: Lifelong health benefits. Advances in Nutrition, 3(1): 1-7.
Mozaffarian, D. & Wu, J. H. Y. (2011). Omega-3 fatty acids and heart disease: Role in risk factors, molecular biology, and clinical outcomes. American College of Cardiology, 58(20), 2047-2067.
Appleton, K. M., Rogers, P. J., & Ness, A R. (2010). Updated systematic review and meta-analysis on n-3 long chain polyunsaturated fatty acids for depression. The American Journal of Clinical Nutrition, 91(3): 757-770.
Yurko-Mauro, K., et al (2010). - Positive cognitional benefits of docosahexaenoic acid in old age cognitive decline. Alzheimer’s & Dementia, 6(6), 456-464.
Do this, and take fish oil supplements from reputable sources, and you'll be all set to start getting healthier!
Omega-3 fatty acids, found most commonly in fish oil, are fats that your body can’t make for itself. They’re very important to keep us healthy, helping the brain, our hearts, and much more. Since these are such great compounds, eating or supplementing with omega-3s can improve your health.
In this article, we’ll break down the amazing number of health advantages of omega-3 fatty acids and why taking fish oil supplements could be the most healthy thing you do for your health.
What Are Omega-3 Fatty Acids?
Omega-3 fats are a family of polyunsaturated fats that aid cell membrane function, inflammation, and cardiovascular wellbeing. There are three key ones:
EPA (Eicosapentaenoic Acid): In fish oil, which is the major component, EPA controls inflammation and is also excellent for the heart.
DHA (Docosahexaenoic Acid): DHA, a third omega-3 found in fish oil, plays a role in brain, eye, and nervous system development.
ALA (Alpha-Linolenic Acid): As a compound found in plant foods such as flaxseeds and walnuts, ALA must be converted into EPA and DHA by the body (the ratio is low).
Omega-3 Fatty Acids and its Benefits For Your Health.
1. Good For Heart Health.
Omega-3 fatty acids have long been researched as an anti-oxidant. They lower triglyceride levels, lower blood pressure, and prevent plaque formation in the arteries. A 2015 study in the Journal of the American College of Cardiology demonstrated that regular consumption of fish oil can prevent heart disease and stroke by inhibiting inflammation, blood clots and irregular heart rhythms.
2. Improves Brain Health and Mind Function.
DHA, one of the essential omega-3s in fish oil, is a core component of brain tissue. It supports brain power, memory and the health of your brain. Some studies associated higher levels of DHA with lower risk of cognitive decline as we get older and neurodegenerative disorders like Alzheimer’s.
Indeed, a 2010 paper in Neurology shows that omega-3-enriched individuals have larger brain sizes, suggesting that they’re better protected against brain shrinkage as we age.
3. Reduces Inflammation.
Chronic inflammation is a driver of several fatal conditions, including heart disease, diabetes and arthritis. Omega-3s, especially EPA, have a potent anti-inflammatory effect that can reduce chronic inflammation. The fish oil supplementation has also been known to help manage rheumatoid arthritis and reduce pain and stiffness in the joints.
4. Increases Eye Health.
DHA also plays a critical structural role in the retina, which is the structure of the eye where you can see. DHA deficiency is a cause of poor vision including age-related macular degeneration (AMD). Omega-3s keep your retinas healthy and guard against age-related degeneration.
5. Helps With Mental Health.
And it’s getting increasingly clear that omega-3 fatty acids can help treat depression and anxiety. Studies have also indicated a reduction in symptoms among depression patients who use omega-3 (particularly EPA) supplements. Omega-3s may improve depression, according to a meta-analysis in Translational Psychiatry, particularly when taken alongside standard antidepressants.
6. Enables Healthy Skin.
Omega-3s – keep your skin moist, smooth, and free of inflammation. They promote the production of your skin’s lipid barrier, which keeps your skin moist and shields you from irritation. Anti-inflammatory properties make fish oil also effective for skin problems such as eczema and psoriasis.
7. Helps in Prenatal Growth.
Omega-3s are crucial for pregnant women to support the baby’s brain, eyes and nervous system. Fish oil taken during pregnancy is associated with cognitive enhancement and decreased risk of development delays in children.
Should You Be Using Fish Oil Supplements?
Omega-3s can be obtained from a variety of food sources, such as fatty fish such as salmon, mackerel and sardines, but not everyone eats enough omega-3-rich foods regularly. Fish oil supplements offer an easy solution to making sure you are getting your omega-3 intake.
How Much Omega-3 Are You Eating?
Whether you’re taking fish oil supplements, or eating 2 servings of fatty fish a week, the American Heart Association recommends 500–1000 mg of combined EPA and DHA daily. You should always discuss with your physician what dose to take for you.
Fish Oil Supplements: Which Is The Right One?
When choosing a fish oil supplement, choose high quality purified fish oil products, which are free of heavy metals such as mercury. Choose a supplement that’s balanced with EPA and DHA, and have third-party labs test it for purity and efficacy.
Note: Omega-3 supplements are offered in other types like triglycerides or ethyl esters. : Triglyceride types are generally better absorbed by the body.
Conclusion
Omega-3s have many benefits from protecting your heart to keeping you thinking better, lowering inflammation and improving mental health. So if you supplement your diet with fish oil, it is easy to incorporate omega-3s in your diet so that your body can get the nutrition it needs to survive.
Consult your physician to find out whether any supplement program is right for you.
References:
Calder, P. C. (2013). Omega-3 polyunsaturated fatty acids and inflammation: Nutrition or medication? The British Journal of Clinical Pharmacology, 75(3), 645-662.
Swanson, D., Block, R., & Mousa, S A (2012). EPA and DHA Omega-3 Fatty Acids: Lifelong health benefits. Advances in Nutrition, 3(1): 1-7.
Mozaffarian, D. & Wu, J. H. Y. (2011). Omega-3 fatty acids and heart disease: Role in risk factors, molecular biology, and clinical outcomes. American College of Cardiology, 58(20), 2047-2067.
Appleton, K. M., Rogers, P. J., & Ness, A R. (2010). Updated systematic review and meta-analysis on n-3 long chain polyunsaturated fatty acids for depression. The American Journal of Clinical Nutrition, 91(3): 757-770.
Yurko-Mauro, K., et al (2010). - Positive cognitional benefits of docosahexaenoic acid in old age cognitive decline. Alzheimer’s & Dementia, 6(6), 456-464.
Do this, and take fish oil supplements from reputable sources, and you'll be all set to start getting healthier!
