The Importance of Omega-3 Fatty Acids in Your Diet

Improve your health with the addition of omega-3 fatty acids to your diet. These potent EFAs benefit every biological system in the body, from your skin to your brain. Here is everything you need to know about omega-3.

What are Omega-3s?

Omega-3 fatty acids come from both plant and animal sources. Fish oil and fresh caught wild salmon are fantastic examples of Omega-3 foods that are rich in these beneficial compounds. Omega-3 is also available in capsule format with krill oil pills or fish oil capsules. These supplements provide 

Marine animals such as fish and krill contain docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) which are noted for the research that exists on their protective properties for the cardiovascular system. Chia, flaxseed, hemp, and almonds are foods that offer another critical Omega-3 known as ALA, or alpha-linolenic acid (ALA). (1)

Animal-based varieties of Omega-3 fatty acids will offer you the best value for your money. Plant-based omega-3 fats are not dangerous or toxic. However, ALA converts to DHA and EPA in the body at a low ratio. Even if you consume vast amounts of ALA, your body will only convert a tiny amount into DHA and EPA. (2)

5 Health Benefits of Consuming Enough Omega-3s

#1 Omega-3 fatty acids promote cardiovascular health.

Omega-3’s are well-known for their protective properties for the cardiovascular system EPA and DHA are anti-inflammatory compounds that reduce hypertension and lower blood pressure. Omega-3’s also improves lipid profile, reducing the amount of harmful cholesterol produced by the body. At the same time, EPA and DHA lower total triglyceride levels, making your blood less viscous, thereby improving circulation. (3)

#2 Omega-3 fatty acids improve cognitive function.

Your mom was right, eating fish is good for your brain. EPA and DHA are potent anti-inflammatory compounds that affect every system in your body, including your brain. Omega-3’s reduce inflammation in the cell walls of the brain, improving circulation and increasing oxygen supply to the blood. Supplementing with Omega-3’s every day will keep your thoughts clear and your mind ready for action. (4)

#3 Omega-3 fatty acids may help prevent breast cancer and symptoms of rheumatoid arthritis.  

While the research is yet to be proven, there are studies that show Omega-3’s may be effective in battling breast cancer. EPA and DHA prevent cancer cells from spreading. However, EPA and DHA act as grease for your joints, reducing inflammation associated with skeletal diseases such as osteoporosis and rheumatoid arthritis.

#4 Omega-3’s Reduce Anxiety

One study showed that consuming fish oil with Omega-3 fatty acids showed a reduction in inflammation and anxiety among healthy young people. It is yet to be determined if these same effects are to observed in overweight or older populations, but the results are promising

#5 Omega-3’s may help treat bipolar disorder.

Studies on treating depression, particularly bipolar disorder, have shown inconclusive results. However, many testimonials online state that people living with depression, supplementing with Omega-3, received less depressive mood swings between mania and depression.

The Final Word

Include a high-quality Omega-3 supplement, from animal sources, with your diet. It will ensure you receive all of the positive health benefits from DHA and EPA. Improve the health of your immune system and dose one or two capsules a day for a month, note the changes you see in a journal.

Sources

(1) https://www.ncbi.nlm.nih.gov/pubmed/22332096

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124142/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153275/

(4) https://www.ncbi.nlm.nih.gov/pubmed/24470182