Benefits of Omega-3 Fatty Acids
Omega-3 Fatty Acids are the good fat that you don’t want to cut down. It has many benefits and we will cover that from all aspects of your health.
We will also see the different sources from where you can get your daily dosage of Omega-3 fatty acids foods not only for fish eaters but also Vegan sources of Omega-3.
They are beneficial for both the brain and the body.
Essentially the two crucial ones are EPA and DHA which are primarily found in certain types of fish. ALA(alpha-linolenic acid) is another Omega-3 fatty acid found in plant sources such as nuts and seeds.
So now we know what are these fatty acids, let’s look at the health benefits that are backed by science.
1. Can Reduce the Risk of Heart Disease
Results of studies have shown that those who eat a seafood-rich diet at least once a week are less likely to die of heart disease than those who rarely eat or never eat seafood.
And according to WHO heart attacks and strokes are the leading causes of death. So to avoid such health issues try to add some Omega-3 rich food in your diet on a daily basis
2. Can be Great For Your Skin
Omega-3s are powerful anti-inflammatories. It strengthens the skin barrier and protects the skin from sun damage. Several studies have shown that unprotected skin doesn’t burn easily in people who take the Omega-3s rich diet.
It fortifies the cell membranes, allowing them to protect other parts of the cells against harmful free radicals.
3. Reduces Symptoms of ADHD in Children
Attention deficit hyperactivity disorder is a behavioral disorder that affects attention, causes hyperactivity, and impulsiveness.
Studies like PubMed have found that children with ADHD have a lower level of Omega-3 fatty acids.
Numerous studies have found that Omega-3s can reduce hyperactivity, impulsiveness, and aggression.
4. It Can Improve Baby Health During Pregnancy and Early Life
Omega-3 is important in brain development of the child and can prevent asthma and reduce the risk of bipolar disorder
It has numerous benefits for your child including better intelligence, communication, and social skills, better eyesight.
5. Omega-3 Fatty Acids Can Benefit Person Fighting Depression and Anxiety
Anxiety is one of the most common disorders in the world according to WHO.
Symptoms of depression include a persistent feeling of sadness, lack of sleep, lethargy, and a general loss of interest in life. And so the studies have found that people who consume Omega-3s regularly are less likely to be depressed.
6. Can Reduce Fat in Your Liver
Fatty liver occurs when too much fat is build-up in the liver. This can happen to even non-drinkers and is more common than you think.
According to the National Institute of Health Omega-3 fatty acids effectively reduce fat in your liver if you are non-alcoholic and you are suffering from fatty liver.
7. It May Improve Bone and Joint Health
Arthritis is one of the most common bone disorder. It causes stiffness and reduced range of motion.
Research has shown that taking the Omega-3 supplement reduces pain and increases grip strength. But you should always consult your doctor before taking any supplements
Sources of Omega-3 Foods
Mostly fatty fishes are the excellent source of Omega-3. But don’t worry if your vegan or vegetarian, you can also get from plant-based foods including nuts and seeds.
Fish Sources of Omega-3 Fatty Acids :
- Salmon
- Mackerel
- Oysters
- Sardines
- Seabass
- Shrimp
- Trout
- Herring
- Anchovies
- Caviar
Vegan and Vegetarian Sources of Omega-3 Fatty Acids :
- Chia Seeds
- Seaweeds and Algae
- Hemp seeds
- Flax seeds
- Walnuts
- Kidney beans
- Soybeans
- Edamame
Conclusion
Omega-3s are important for your skin and overall health.
So make sure to always include Omega-3s in your diet either by taking whole food like eating fatty fish 2 times a week will ensure the optimum level of Omega-3 in your body.
However, if you don’t eat fish regularly or are vegan then you can take supplements after consulting your doctor.