A healthy lifestyle has always been a criterion for staying fit. Healthy diet is a part of living a healthy life. This not only consists of foods that we laymen consider beneficial, but many healthy food habits are there that we usually don’t know. Omega 3 fish oil is one of them!
People never compromise their health and do whatever it takes to get the proper nutrition. A session with a dietician can make us aware of the benefits of many healthy foods that need to be implemented in your diet. One of these beneficial items is Omega 3 fish oil. When it comes to oil, we usually think it must not be healthy because it contains fat and cholesterol.
Omega 3 is very essential for your body. It can prove beneficial for your brain health as well as your body’s well being. Interestingly very few nutrients like omega 3 fatty acids have been studied very deeply. The following are the best benefits of consuming omega 3 fatty acids in your diet
But fats are not always detrimental to human health. Some oil and their fatty acids have many benefits, just like omega 3. In this article, you will learn how omega 3 benefits human health and understand why we need this essential fat.
But, What Exactly Is Omega–3?
Before diving into the benefits of omega 3, it is important first to understand what omega 3 is all about. Omega 3 are polyunsaturated fatty acids and belongs to the important family of fats you need in your diet. The human body cannot synthesize this fatty acid, so we must rely on dietary sources to satisfy this requirement. You can get omega-3 from seafood, mainly fish oil. Apart from the fish oils, some omega-3-rich food like seaweed, algae, flaxseed oil, chia seeds, etc.
How Many Types of Omega-3 Are There?
Omega 3 has been divided into three different categories. So let’s check out these categories individually and better understand this important fat.
- Eicosapentaenoic Acid (EPA): This is also called timnodonic acid and can be found in fatty fish in cold water.
- Docosahexaenoic Acid (DHA): This is essential in human brain development as it is the primary structural component of the brain and the cerebral cortex, retina, and skin as well. You can get this from different omega-3 food supplements along with EPA.
- Alpha-Linolenic Acid (ALA): This is regarded as the most common variant of omega 3. ALA is found in plant-based sources, including flaxseed oil, walnut oils, coy, and perilla. The functionality of ALA is similar to that of the EPA and DHA obtained from seafood oils.
All of the omega-3 fatty acids are considered to be beneficial for human health, but among all, EPA and DHA are the most beneficial, according to the studies shown.
Fish Oil and Omega 3
Omega 3 fish oil benefits are one of the most discussed topics in the field of nutrition nowadays. Fish oils are fats and oils extracted from the tissues of fish. The human body needs omega 3 and fish oils as it yields many benefits for us. Fish oil is one of the most common dietary supplements people consume.
Fatty fishes like tuna, salmon, trout, and sardines are the main sources of omega-3-rich fish oil, and these mainly contain EPA and DHA. So let us discuss how fish oils containing omega 3 can benefit human health.
Intake of Omega 3 Fish Oil Can Help You to Have a Healthy Heart
According to the research, EPA and DHA are well known for reducing the risks of coronary heart disease. Fishes, especially fatty fish, are recommended to be included in the diet to lower the risk of stroke and heart failure. Fish like tuna, salmon, and sardines should be eaten two times a week to get the proper omega-3 required.
This maintains the heart’s health, as the American Heart Association (AHA) recommended. Preferably consumption of omega 3 through foods is recommended, but if that is not possible, you can always rely on supplements. Fish pol supplements can also help your body get the required omega 3.
Omega 3 Takes Care of Your Joint Health
Consumption of omega-3 through diet and supplements can benefit your joints’ health. It is highly beneficial for adults who do high-intensity strenuous antalya escort exercises regularly. They give long-term support to the overall health system of the human body if consumed along with omega 6, according to the studies.
Omega 3 is Necessary for Pregnant Women
This must be included in a pregnant woman’s diet because it Is necessary for the development of the fetus. It is the primary structural component and helps in fetal brain development. Along with that, omega 3 improves eye health and takes care of the healthy gestational length of a developing baby inside the mother’s womb.
Even after birth, DHA plays an important role in a newborn’s mental and visual development until the baby becomes an infant. A growing baby cannot produce DHA and depends upon the mother to get it. So a mother should get enough DHA while pregnant to transfer that to her baby for better growth and development.
Omega 3 Fish Oil Improves Attention and Hyperactivity in Children
Many children have a mental condition named Attention Deficit Hyperactivity Disorder (ADHD), which causes hyperactivity, inattention, impulsiveness, and aggression. Omega 3 has an impact on brain development, so taking that can help eliminate these brain-related disorders in infants. This can support their early life learning.
Omega 3 has an Impact on Mental Health.
A diet containing omega 3 can boost your mood if you take an adequate amount regularly. Multiple pieces of research show that omega 3 dramatically impacts your overall well-being and mental health. People with less omega 3 are noticed to have specific mental health issues, and supplements can be helpful in those cases.
Intake of EPA in proper proportion can Fish oils effectively reduce symptoms of schizophrenia and bipolar disorder. But these results can be a bit biased because the result of the treatments of mental health issues varies from person to person.
Omega 3 May Reduce Asthma Symptoms and Allergy Risks
In infants, asthma is a common disorder where their lungs get swelled, and they feel shortness of breath. Few studies show that omega-3 fish oil consumption can lower that risk. However, further studies are yet to happen on this effect of omega 3. Pregnant women should take omega-3 supplements to reduce the risk of allergies in their newborn babies.
Omega 3 Can Improve Bone Health
Calcium and vitamin D are known to improve bone health, but no studies show that omega 3 does that too. In old age, people face conditions like osteoporosis and osteoarthritis, and their bones lose essential minerals and become fragile. It is seen that people who take omega 3 supplements adequately have better Bone Mineral Density (BMD).
Omega 3 Improves Eye Health
Eyes are very precious to everybody, and everyone should be concerned about the health of their eyes. Including omega-3 fish oils in the diet can be a big step toward improving eye health. Many studies are going on to discover facts about the beneficial effects of omega-3 fish oils in the case of eyes.
Omega 3 Can Reduce Liver Fat
Usually, most of the fats get deposited in the liver so non-alcoholic fatty liver syndrome may occur. Consumption of omega-3-rich fish oil may reduce that risk and prevent fat accumulation in the liver.
Omega 3 is Capable of Reduce Inflammation
Inflammation is your immune system’s response to treating any injury, but it can also be a symptom of chronic diseases like diabetes or heart disease. Omega 3 fish oil has specific anti-inflammatory properties that may help reduce inflammation. Inflammation can also be intensified with higher eight or stress, which can be reduced by adequately consuming omega 3 fish oil because that reduces the production and gene expression of cytokines.
Omega 3 Takes Care of Skin Health
The skin itself has a lot of omega-3 fatty acids. Skin can get damaged daily with aging if we don’t do proper skin care. Skin also gets damaged if exposed to sunlight without any protection every day. Omega 3 supplement consumption can improve skin health and can help cure many skin disorders.
Is Omega 3 Fatty Acids Safe To Be Taken?
The significant side effect of taking fish oil is the fish aftertaste. But supplements are processed and steam-deodorized, so the taste and smell factors are not there. Some people can experience an upset stomach after having omega fish oils if taken without any other food.
Otherwise, an adequate dose of it is completely safe to consume. You should always go for certified fish oils that are independently tested to avoid contamination risks. People under some critical medications should consult their physician before having omega-3 fish oils.
Omega 3 has so many advantages that can be availed if we take an adequate quantity of omega 3 fish oil. The benefits of omega-3 fish oil are unknown to people, and there are still studies and surveys continuing on the subject to discover more facts about its benefits. Omega 3 fish oil is a tasty and healthy way to reduce the risks of many diseases, and all can take advantage of these benefits to lead a healthy lifestyle.