Omega 3 is included in various processed foods, meats and oils. You may know about the benefits of omega 3 for health. But do you know exactly its effects to each body part and its importance for each disease or health problem? Spend some minutes reading this blog to get clearer about all features of omega 3 and benefits of this healthy fatty acid.
Mega Benefits Of Omega 3 For Health And Disease Prevention
I. Food Sources Of Omega 3 Fatty Acids
Omega 3 is rich in fish like salmon, bluefish, anchovies, herring, tuna, mackerel, lake trout, and sturgeon. Nutritionists recommend that you should eat fish at least 2 or 3 times per week.
In addition to fish, you can use other food sources like nuts and oils with high omega 3s like walnuts, flaxseed oil, olive oil, canola oil and soybean oil.
ALA is included in flaxseed, like canola oil, hempseed, oil, soybeans, pumpkin seeds, walnuts and linseeds. Your body will convert ALA into DHA and EPA. However, according to nutritional experts, this conversion is not very efficient; thus, the experts recommend you using both DHA and EPA sources. Note that Flaxseed supplements can be available in capsule form and liquid form.
DHA is high in algae, seafood, and coldwater fish like sardines, albacore tuna and salmon. Remember that just using omega 3 supplements, which have been tested, in order to get rid of metal contaminants such as mercury.
EPA is high in the same foods like DHA such as sardines, salmon, herring, halibut and mackerel. Remember that algae supplements and fish oil are also great supplies of EPA.
Many researches have shown that omega 3 can lower blood pressure, triglycerides, depression, rheumatoid arthritis and a lot more! The following are benefits of omega 3 fatty acids in details!
II. Benefits Of Omega 3
1. Omega 3 Helps Improve Heart Health
According to many studies, eating foods containing a large amount of omega 3 fatty acids like fish or walnuts can lower cholesterol and prevent the risk of heart disease. Especially, fish oil can lower arrhythmias and treat atherosclerosis including narrowing and hardening of artery. If you have blood fat or triglycerides, you can use supplements including omega 3 fatty acids to protect your heart from heart strokes.
2. Omega 3 Helps Fight Off Cancers
Beside the powerful benefits of omega 3 for heart health, Omega 3 is also great source of supplements to prevent some cancers like colon cancer, prostate cancer in men, and breast cancer in women.
Add omega 3 supplements or foods including this fatty acid in your daily diet to prevent you from the danger of those cancers above.
Remember this is a natural remedy, a cheap treatment with simple formula to follow so that you should use omega 3, instead of taking toxic medicines.
3. Omega 3 Helps Cure Arthritis
A lot of researches have shown that omega 3 supplements (EPA, DHA) significantly ease joint pain, relieve morning stiffness as well as treat arthritis. The acid also works to increase the effectiveness of many anti-inflammatory medicines. However, the elder should read caution carefully before using those supplements. A high dose of fish oil supplement will interact with blood pressure medicines, other drugs and cause some dangerous health situations.
4. Omega 3 Helps Regulate Physiological Functions
Some researches have found that Omega 3 fatty acids produce prostaglandins to regulate physiological functions such as blood clotting, blood pressure, allergic responses, nerve transmission, etc.
5. Omega 3 Helps Cure Diabetes
According to a study from Finland, men who used omega 3 could lower 33% of the development of type II diabetes than men those did not.
Omega 3 also found to prevent and cure diabetes for both men and women. So, consider this powerful fatty acid and supply your daily meals with it.
6. Omega 3 Helps Enhance Bone Strength
Omega 3 is not only helpful for diabetes sufferers; actually, omega 3 fatty acids are necessary for people of different ages. These supplements provide your body with high levels of calcium so that the supplements can help you improve bone strength. According to many studies, the fatty acids GLA and EPA play important roles in increase bone strength. People who are lack of these fatty acids will have weaker bone than those who get enough the fatty acids GLA and EPA in their bodies. As a result, the people with normal calcium levels will reduce incident of weak bone system or bone breaking accidents.
7. Omega 3 Helps Increase Prenatal Health
DHA is an important factor for neurological and visual development in babies. According to some studies, benefits of omega 3 can have before a birth. DHA is found in mother’s beast milk. When the baby uses breast milk during the first 2 year, he can get DHA from his mother. The amount of DHA can affect the baby’s brain and his learning in the future.
Another study from Pregnancy Association, USA has shown that children of mons who took omega 3 supplements during her pregnancy gained higher IQs than other kids whose mothers did not use fish oil supplements or other sources of omega 3.
However, recent studies are inconclusive whether using omega-3 during pregnancy and breastfeeding are good for babies or not. Many researched is need to conduct.
8. Omega 3 Helps Cure Asthma
Scientific evidences suggest that using a diet with high omega 3s can help reduce asthma inflammation, a key factor in asthma. However, people need more studies to prove effects of omega 3 on improving lung function.
9. Omega 3 Helps Reduce ADHD In Children
Omega 3 fatty acids can reverse ADHD in children. Some researches have found that omega 3 in fish oil is primary cure for cognitive problems in children. This component can beat ADHD and significantly improve their cognition. However, more studies need to be carried out in this field.
10. Omega 3 Helps Increase Artery Health
Arteries play an important to brain health. If you are diagnosed with blood clots, omega 3 is helpful for you. This acid works to reduce blood clots and build-up in arteries in your brain.
Add omega 3 supplements or natural foods, which are high in omega 3 to improve your artery health with ease.
11. Omega 3 Helps Cure Joint Pain
Many studies have revealed that using omega 3 fatty acids can reduce stiffness and joint tenderness, which are associated with osteoarthritis and arthritis.
If you suffer chronic joint pain, why don’t you take omega 3 supplements as a natural treatment for this health problem?
12. Omega 3 Helps Cure Bowel
Many studies have shown that omega 3 is effective to ease bowel inflammation, eliminate symptoms of ulcerative colitis and Crohn’s disease.
Ask your doctor to use suitable doses of fish oil or follow a meal plan high in omega 3 for relieving inflammation naturally and effectively.
13. Omega 3 Helps Deal With Menstrual Pains
According to recent researches, the scientists in different countries have discover amazing benefits of omega 3 fatty acids on reducing menstrual pain that associated with menstruation and PMS in women.
14. Omega 3 Helps Improve Skin Health
Omega 3 is a natural cure for skin disorders like psoriasis and acne.
In addition, omega 3 also lower biological process related to aging.
If you have scaly, dry skin, simply add fish to your daily meals. Omega 3 in fish is a powerful remedy for your hair and skin problems. Scientifically, EPA in omega 3 improves oil production in the skin, prevent your skin from flaking, drying and keep your skin being hydrated all day.
Moreover, omega 3 also protects the skin from outside damage. When your skin is overexposed to UV radiation from harmful substances of the sun, omega 3s can act as antioxidants to protect your skin from these positive substances.
EPA also acts to prevent your skin from the production of enzymes that cause wrinkles, sagging skin, even skin cancer and damage collagen of your skin.
15. Omega 3 Helps Treat Depression
According to researchers on omega 3, this acid can lower depression levels because it boost antidepressants in order to relieve all symptoms for bipolar disorder, and reduce your mood swings.
16. Omega 3 Helps Protect You From Dementia & Alzheimer’s Disease
According to scientists, the lack of omega 3 fatty acids can lead to high risk of dementia and Alzheimer’s disease. Recent studies also evaluated that DHA is a beneficial component that can act to reduce the memory impairment in the elder.
17. Omega Helps Improve Mental Health
Omega 3 is not only good for physical health but also helpful for mental health. According to ScienceDaily, omega 3s is helpful for brain health. These fatty acids insulate your nerve cells and allow the nerve cells in your brain to communicate with other ones. People who are lack of omega 3s can have eating disorders, mood disorder, ADHD (especially in children), bipolar disorder, depression, schizophrenia, dyslexia, attention deficit disorder and dementia.
III. Side Effects You Can Get When Using Omega 3
Beside health benefits of omega 3 fatty acids, you also need to know some side effects you may get when using this type of supplement.
– Omega 3 may give you fishy taste, fishy breath when taking them.
– You may get stomach upset when using omega 3.
– You may lose your stools and suffer from nausea.
– In case, you take over 3g of fish oil supplement per day, this situation can increase a high risk of bleeding. So, be careful when divide right doses of fish oil supplements to take or ask your doctor before taking them.
– If you suffer from high triglycerides, prescription for fish oil usage is necessary!
I’ve introduced scientifically proven benefits of omega 3 to you. I hope that you will use this acid and other acids in this fatty acid family to improve health, get rid of its side effects as well.
As always, I welcome all feedbacks and comments about this writing!