Your Guide To Omega-3 Fatty Acids
You probably already heard it! Omega-3s are more than necessary for our wellbeing. But, of course, if you are like most people, you might wonder what exactly are omega-3 nutrients. And since we’re always here to help, we’ve shared in this article everything you need to know about omega-3 fatty acids. Keep reading to discover what is omega-3 and which foods are rich in it.
What is omega-3?
Omega-3 fatty acids represent a group of polyunsaturated fatty acids essential for the wellbeing of our bodies. The omega-3 fatty acids EPA and DHA can be found in salmon, tuna, trout, crab, mussels, or oysters. You should know there is an additional type of omega-3, the ALA, found in vegetable oils like soy. Experts say that omega-3 can offer important health benefits, which is why it shouldn’t be overlooked from any nutritious meal plan.
What are the main benefits of omega-3 fatty acids?
It can overcome symptoms of anxiety and depression.
Some studies suggest that a diet rich in omega-3 fatty acids can help you overcome depression and anxiety. It is believed that the fatty acid structure of omega-3s can have a direct impact on our brain functioning. Daily intake of omega-3 from foods and supplements might have similar effects as antidepressants.
Omega-3 can boost eye health.
Omega-3 DHA is a significant part of the retina. This means that having a diet rich in omega-3s can help you manage vision problems. Also, research done on omega-3s reveals that they might diminish macular degeneration and boost your eye health.
Omega-3 can protect your heart.
A common fact about omega-3s is that their fatty acid structure has a beneficial impact on your heart health. Studies show that a diet rich in omega-3 can prevent strokes and heart attacks. This is possible since omega-3 fatty acids can balance triglycerides, blood pressure, and cholesterols. Also, omega-3s can diminish and prevent inflammation, which is beneficial for heart health, too.
Omega-3 can fight Alzheimer’s disease and similar mental issues.
Studies connect high omega-3 intake with a notable decrease in age-related mental decline. Hence, it is believed that a diet rich in omega-3 can diminish the risk of Alzheimer’s disease. And experts believe that omega-3s can actually lessen its symptoms and promote improved brain health.
Omega-3 might prevent cancer.
Research done on numerous cancer patients shows that those people who have a diet rich in omega-3s are less predisposed to develop cancerous tumors. Also, the daily intake of omega-3s might be efficient in fighting colon, breast, and prostate cancer.
Omega-3 might lessen menstrual pain.
Interestingly enough, some small studies reveal that the fatty acid structure in omega-3 might be useful for alleviating menstrual pain. And experts suggest that omega-3 supplements can turn out to be more efficient than ibuprofen when fighting this type of pain.
It might improve sleep quality.
Since omega-3 has a direct impact on mental health, it can help you boost your sleep quality. Research shows that low levels of omega-3 fatty acids are commonly linked with sleep issues, apnea, and a notable decrease in melatonin. Thus, including omega-3 in your diet might boost the length and quality of your sleep, as it will promote melatonin production.
Omega-3 can boost skin health.
Omega-3 fats can help your cell membranes regain their health. Also, it can boost skin hydration, prevent hair loss, acne, and premature aging. An interesting fact about omega-3s is that they can shield your skin from sun damage.
It might better joint and bone health.
Some experts believe that arthritis and osteoporosis can be managed better with adequate omega-3 intake. This might happen since omega-3s can boost calcium levels in your bones. As a result, patients with a diet rich in omega-3s experience less joint pain and discomfort.
Which foods are the best sources of omega-3?
So, with all those health benefits in mind, you might look forward to discovering the best sources of omega-3. You should know that the daily recommended intake of omega-3 for a healthy adult is between 250 and 500 mg. And you can find this compound in the following foods:
- Cod liver oil
- Chia and flax seeds
The bottom line
Omega-3 is an exciting compound that can help you keep up your physical and mental health. Keep in mind that your diet should consist of several minerals and vitamins for the best results. There are plenty of omega-3 rich foods that can help you improve your health and prevent serious health issues. All you have to do is think thoroughly about your meal plan, and, of course, to choose your foods from reliable sources. Anyhow, if you feel like you lack omega-3, you can always consider using omega-3 supplements. Still, it is best to ask for medical advice before including any supplements in your meal plan.