What to know about Omega-3 Fatty Acids

Numerous research have demonstrated the wide-ranging advantages of omega-3s. It may have a significant impact on your capacity to learn, your physical and mental health, as well as your ability to fend against potentially fatal chronic diseases. In this article, let’s explore all the health advantages of using fish oil.

Omega-3 in Foods

Oily fish are the best food source of omega-3s. It’s ideal to get your fatty acids from omega-3 foods since they provide other nutrients that benefit health as well, such as vitamin K, folate, phosphorus, etc.

Here are the top omega-3 foods to emphasize:

  1. Atlantic Mackerel
  2. Salmon Fish Oil
  3. Cod Liver Oil
  4. Walnuts
  5. Chia Seeds
  6. Herring
  7. Flaxseeds (ground)
  8. Albacore Tuna
  9. White Fish
  10. Sardines
  11. Hemp Seeds
  12. Anchovies
  13. Egg Yolks

In a perfect world, eating a nutritious, well-balanced diet should guarantee that the body receives all the micronutrients required for optimal performance. Our modern lifestyles, however, are frequently far from perfect.

We frequently lack the time to plan and prepare meals, opting instead to simply grab something quick, simple, and handy. Therefore, obtaining enough omega-3 through diet might be challenging.

The good news is that taking supplements of high-quality omega-3 fish oil is efficient and accessible.

The most commonly known health perk of omega-3s is a reduced risk of heart disease, but they also assist in fetal development, vision, skin health, weight management and a lot more.

  1. Good for Heart Health

For years, cardiologists have been encouraging people to eat more fish with omega-3 fatty acids as a way to boost cardiovascular health.

Now, an article published in the AHA journal Circulation further validates the benefits of these acids, finding that prescription fish oil medication lowers triglyceride levels by 20 to 30 percent in patients who already require triglyceride-reducing drugs.

Triglycerides are the most common type of fat found in the blood, according to the American Heart Association (AHA). When levels are too high (above 200 milligrams per deciliter, or mg/dL), fatty deposits are more likely to build up in the arteries, which raises the risk of heart problems.

2. Linked to Preventing and Managing Autoimmune Diseases

A randomized, placebo-controlled study of 25,000 older adults found those who took vitamin D, or vitamin D and omega-3 fatty acids, had a significantly lower rate of autoimmune diseases such as rheumatoid arthritis and psoriasis compared with people who took a placebo. 

“It is exciting to have these new and positive results for nontoxic vitamins and supplements preventing potentially highly morbid diseases,” said the study’s senior author, Karen Costenbader, MD, MPH, a professor at Harvard Medical School and the director of the lupus program at Brigham and Women’s Hospital, both in Boston, in a news release.

“This is the first direct evidence we have that daily supplementation may reduce autoimmune disease incidence, and what looks like a more pronounced effect after two years of supplementation for vitamin D,” said Dr. Costenbader.

3. Benefits in Learning and Development

Children with learning problems and attention deficit hyperactivity disorder (ADHD) were shown in studies to be more likely to have lower levels of omega-3.

However, the great news is that we may be able to do something about this deficit. A study published in the American Journal of Clinical Nutrition showed that children who were given omega-3 supplements as infants performed better when tested on intelligence, rule learning and vocabulary at ages 3 to 5. Maybe we really can feed their brains!

4. Supports Healthy Skin and Slow Aging

Omega-3 fatty acids can help your skin maintain its youthful appearance from the inside out in some of the same ways that they safeguard your bone density. Your skin benefits from DHA and EPA because they control oil production and prevent natural aging.

According to several research, omega-3 fatty acids protect the skin by reducing the risk of acne and other inflammatory skin diseases.

Additionally, omega-3 keeps the scalp moisturized, which helps prevent hair loss. As a result, hair becomes less brittle, has more density, and sheds less frequently.

5. Mental Health Improvement

There are a number of conditions related to brain and mental health that seem to improve when individuals get good omega-3s.

Depression and Anxiety: According to some research, those who routinely consume high doses of omega-3 fatty acids are less likely to experience depression than those who do not. Numerous studies have shown that, even in double-blinded, randomized, controlled trials, people who exhibit symptoms of depression and/or anxiety frequently experience improvements after including an omega-3 supplement into their daily routines. Omega-3 supplements have been shown to be as helpful in treating the symptoms of depression in at least one research comparing them to a popular depression drug.

6. Better Fitness Performance and Increased Muscle Mass

Hard exercise is challenging, and occasionally we all become exhausted and experience muscle cramps. Cramping occurs when the muscles, which must operate anaerobically, receive insufficient oxygen. Lactic acid accumulates, causing discomfort and reduced performance.

Omega-3 can improve blood vessel contraction and relaxation, which will boost blood flow to the muscles and provide them with the oxygen they require to perform. To enable you to work as effectively as possible, all waste materials are whisked away immediately.

Omega-3 has also been shown to increase muscle mass. It does this by improving insulin sensitivity and increasing blood flow so more nutrients can reach the muscle cells. It also switches on the body’s muscle-building pathway known as mTor.

7. Reduced Inflammation

Inflammation is one of the biggest threats to our bodies. Fortunately, a number of clinical trials have shown that supplementing with fish oils can make a significant difference, decreasing disease activity and reducing the need for medication.

Check out this source for more in depth information, and this source as well.

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