Omega-3 fatty acids are extremely important.
They have numerous health benefits for your body and brain.
In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17 health benefits of omega-3 fatty acids that are supported by science.
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1. Omega-3s can fight depression and anxiety
Depression is one of the most common mental disorders in the world.
Symptoms include sadness, lethargy, and a general loss of interest in life.
Anxiety, also a common disorder, is characterized by constant worry and nervousness.
Interestingly, studies indicate that people who regularly consume omega-3s are less likely to be depressed.
Moreover, when people suffering from depression or anxiety begin to take omega-3 supplements, their symptoms improve.
There are three types of omega-3 fatty acids: ALA, EPA, and DHA. Of the three, EPA appears to be the best for fighting depression.
One study even found that EPA was just as effective against depression as a common antidepressant.
2. Omega-3s can improve eye health
DHA, a type of omega-3, is a major structural component of your eye's retina.
When you don't get enough DHA, vision problems can occur.
Notably, adequate omega-3 consumption is linked to a reduced risk of macular degeneration, one of the world's leading causes of permanent eye damage and blindness.
3. Omega-3s can promote brain health during pregnancy and early infancy
Omega-3s are essential for growth and development of infant brain.
DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% of your eye's retina.
Therefore, it's not surprising that infants fed DHA-enriched formula have better vision than infants fed formula without it.
Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including:
- Superior intelligence
- Better communication and social skills
- Fewer behavioral problems
- Reduced risk of developmental delay
- Reduced risk of ADHD, autism, and cerebral palsy
4. Omega-3s can improve risk factors for heart disease
Heart attacks and strokes are the leading causes of death worldwide.
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption.
Since then, omega-3 fatty acids have been associated with numerous benefits for heart health.
These benefits include:
-
Triglycerides: Omega-
3s can lead to significant reductions in triglycerides, typically in the range of 15 to 30%. -
Blood pressure: Omega-
3s can reduce blood pressure levels in people with hypertension. -
"Good" HDL cholesterol: Omega-
3s can increase "good" HDL cholesterol levels. -
Blood clots: Omega- 3s can prevent blood
platelets from clumping together. This helps prevent the formation of
harmful blood clots. -
Plaque: By keeping your arteries
smooth and free from damage, omega-3s help prevent plaque that can narrow
and harden your arteries. -
Inflammation: Omega-
3s reduce the production of certain substances released during
your body's inflammatory response.
For some people, omega-3s may also reduce "bad" LDL cholesterol. However, the evidence is mixed - some studies find increases in LDL.
Despite these beneficial effects on cardiovascular disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit on this matter.
5. Omega-3s May Reduce Hyperactivity Symptoms in Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity, and impulsivity.
Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids compared to their healthy peers.
Furthermore, many studies observe that omega-3 supplements can reduce hyperactivity symptoms.
Omega-3s help improve inattention and task completion. They also decrease hyperactivity, impulsivity, restlessness, and aggression.
Recently, researchers observed that fish oil supplements were one of the most promising treatments for hyperactivity.
6. Omega-3s May Reduce Metabolic Syndrome Symptoms
Metabolic syndrome is a cluster of conditions.
It includes central obesity - also known as belly fat - as well as high blood pressure, insulin resistance, elevated triglycerides, and low levels of "good" HDL cholesterol.
This is a major public health issue because it increases your risk of contracting many other diseases, including heart disease and diabetes.
Omega-3 fatty acids can improve insulin resistance, inflammation and risk factors for heart disease in people with metabolic syndrome.
7. Omega-3s May Combat Inflammation
Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health.
However, inflammation sometimes persists for a long time, even without infection or injury. This is called chronic or long-term inflammation.
Long-term inflammation can contribute to almost all chronic Western diseases, including heart disease and cancer.
Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.
Studies have consistently observed a link between higher omega-3 intake and reduced inflammation.
8. Omega-3s May Combat Autoimmune Diseases
In autoimmune diseases, your immune system mistakes healthy cells for foreign cells and begins to attack them.
Type 1 diabetes is a prime example, in which your immune system attacks insulin-producing cells in your pancreas.
Omega-3s can help fight certain of these diseases and may be particularly important early in life.
Studies show that adequate omega-3 intake during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes, and multiple sclerosis.
Omega-3s also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn's disease, and psoriasis.
9. Omega-3s May Improve Mental Disorders
Low omega-3 levels have been reported in people suffering from psychiatric disorders.
Studies suggest that omega-3 supplements can reduce the frequency of mood swings and relapses in people with schizophrenia and bipolar disorder.
Supplementation with omega-3 fatty acids may also reduce violent behaviors.
10. Omega-3s May Combat Age-Related Mental Decline and Alzheimer's Disease
Decline in brain function is one of the inevitable consequences of aging.
Several studies establish a link between higher omega-3 intake and decreased age-related mental decline and a reduced risk of Alzheimer's disease.
A review of controlled studies suggests that omega-3 supplements may be beneficial in the early stages of Alzheimer's disease Alzheimer's disease, when Alzheimer's symptoms are very mild.
Keep in mind that further research is needed on omega-3s and brain health.
11. Omega-3s may help prevent cancer
Cancer is one of the leading causes of death in the Western world, and it has long been claimed that omega-3 fatty acids reduce the risk of certain cancers.
Interestingly, studies show that people who consume the most omega-3s have up to 55% lower risk of colon cancer.
Furthermore, omega-3 consumption is linked to a reduced risk of prostate cancer in men and breast cancer in women.
12. Omega-3s may reduce asthma in children
Asthma is a chronic lung disease with symptoms such as coughing, shortness of breath, and wheezing.
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling of the airways in your lungs.
Several studies associate omega-3 consumption with a lower risk of asthma in children and young adults.
13. Omega-3s may reduce fat in your liver
Non-alcoholic fatty liver disease (NAFLD) is more common than you might think.
It has increased with the obesity epidemic to become the most frequent cause of chronic liver disease in the Western world.
However, omega-3 fatty acid supplementation effectively reduces liver fat and inflammation in people with NAFLD.
14. Omega-3s may improve bone and joint health
Osteoporosis and arthritis are two common disorders that affect your skeletal system.
Studies indicate thatomega-3s can improve bone strength by increasing the amount of calcium in your bones, which should reduce the risk of osteoporosis.
Omega-3s may also treat arthritis. Patients taking omega-3 supplements reported decreased joint pain and increased grip strength.
15. Omega-3s may relieve menstrual pain
Menstrual pain occurs in the lower abdomen and pelvis and often radiates to the lower back and thighs.
This can significantly affect your quality of life.
However, studies repeatedly prove that women who consume the most omega-3s experience milder menstrual pain.
One study even determined thatan omega-3 supplement was more effective than ibuprofen for treating severe pain during menstruation.
16. Omega-3 fatty acids may improve sleep
Good sleep is one of the foundations of optimal health.
Studies link sleep deprivation to many diseases, including obesity, diabetes, and depression.
Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.
Low levels of DHA are also linked to lower levels of melatonin hormone, which helps you fall asleep.
Studies in children and adults reveal that omega-3 supplementation increases sleep duration and quality.
17. Omega-3 fats are good for your skin
DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin.
A healthy cell membrane gives soft, moist, supple skin without wrinkles.
EPA is also beneficial for your skin in several ways, including:
- Managing oil production and hydration of your skin.
- Preventing keratinization of hair follicles, which appears as the small red bumps often observed on the upper arms.
- Reducing premature aging of your skin.
- Reducing the risk of acne.
Omega-3s can also protect your skin from sun damage. EPA helps block the release of substances that erode your skin's collagen after sun exposure.
In conclusion
Omega-3 fatty acids are essential for optimal health.
Consuming them from whole foods, such as fatty fish twice a week, is the best way to ensure a solid intake of omega-3s.
However, if you don't eat much fatty fish, you may want to consider taking an omega-3 supplement. For people deficient in omega-3s, it is an inexpensive and highly effective way to improve your health.
