Are you aware of the benefits of Omega-3 fatty acids? If you are not, then you definitely need to read this article to understand how omega-3 is beneficial for you and why you should consume them.
 

Omega-3 fatty acids, and their function 

Omega-3 fatty acids (omega-3s) are polyunsaturated fats found in certain foods. They perform many functions in the body such as lowering cholesterol levels; formation and maintenance of cell structure (they are vital in cell-membrane development); helping our immune functions, heart, lungs, eyes, hormones, and blood vessels to work as they should; and working as an energy source for the body. It also lowers the risk of certain medical conditions such as depression, asthma, ADHD (attention deficit hyperactivity disorder), Alzheimer’s disease, and dementia.  

What kinds of omega-3 fatty acids are there? 

There are three main forms of omega-3 fatty acids commonly found in plants and animal sources: 

• Eicosapentaenoic acid/EPA: EPA is referred to as a “marine omega 3” since fish contain it. 
• Docosahexaenoic acid/DHA: Another marine omega-3 found in fish is DHA. 
• Alpha-linolenic acid/ALA: The kind of omega-3 found in plants. 

Our body can’t produce the number of omega-3s we need to survive, that’s why we must consume the foods and supplements to complete the omega-3 requirement in the body.  

Foods rich in Omega-3 

Below is a list of food which is a rich source of omega 3, including: 

• Bluefish 
• Tuna 
• Salmon 
• Herring 
• Mackerel 
• Marlin 
• Sardines 
• Lake trout
• Sturgeon 
• Orange roughy 
• Anchovies 
• Edamame
• Chia seeds
• Walnuts 
• Canola oil 
• Flaxseed and flaxseed oil 
• Soybean oil 

Benefits of omega-3  

There are many health benefits of having omega-3 fatty acids in your daily diet, including:  

• Lower your triglyceride levels: It can lower your triglyceride levels. Too many triglycerides in your blood can increase the risk of atherosclerosis, heart disease, and stroke. That’s why it is important to keep its levels under control. Omega-3 can also raise your good cholesterol and lower your blood pressure.  
• Rheumatoid arthritis: Omega-3 can help you curb stiffness and joint pain. It also boosts the effectiveness of anti-inflammatory drugs.  
• Depression: Omega-3 also helps to lower your levels of depression. However, the effects of fish oil supplements on depression have had mixed results. That’s why more research is required to understand the difference.  
• Baby’s growth and development: DHA (a type of omega 3) is important for the visual and neurological growth of infants.  
• Asthma: Omega-3 can lower inflammation which is a key component in asthma. It can also improve lung functionality and cut the amount of medication that a person needs to control the condition.  
• ADHD: Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills. But still, it is not enough to use omega-3 supplements as a primary treatment.  
• Alzheimer’s disease and dementia: Omega-3 can help to protect against Alzheimer’s disease and dementia and has a positive effect on memory loss linked to aging.  

Effects of too much omega-3 

Consuming too much omega-3 can increase the risk of certain medical conditions: 

• High blood sugar
• Bleeding
• Low blood pressure
• Acid reflux 
• Stroke
• Vitamin A Toxicity
• Insomnia 
• Diarrhea 

Omega-3 is very beneficial for the body as it plays a key role in the cell wall you have and plays a significant role in body functionality. However, keep in mind that overconsuming omega-3 can be harmful as well. So, consult with your healthcare provider on how much omega-3 you should consume in a day to keep yourself healthy.  

If you want to learn more about omega-3 or related omega-6 or 9, call us at 1-347-384-5690 to schedule a consultation. And if you’re in need of dietary advice, walk in for an appointment at 1797 Pitkin Avenue, Brooklyn, New York 11212.