17 Benefits of
Omega-3 Fatty Acids
October 15, 2018
Omega-3 fatty
acids are incredibly important.
They have many
powerful health benefits for your body and brain.
In fact, few
nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17
health benefits of omega-3 fatty acids that are supported by science.
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Depression is
one of the most common mental disorders in the world.
Symptoms include
sadness, lethargy and a general loss of interest in life.
Anxiety, also a
common disorder, is characterized by constant worry and nervousness
Interestingly,
studies indicate that people who consume omega-3s regularly are less likely to
be depressed.
What's more,
when people with depression or anxiety start taking omega-3 supplements, their
symptoms improved.
There are fatty acids: ALA, EPA and DHA. Of the three,
EPA appears to be the best at fighting depression.
One study even
found EPA as effective against depression as a common antidepressant drug.
Summary
Omega-3 supplements may help prevent and treat
depression and anxiety. EPA seems to be the most effective at fighting
depression.
DHA, a type of
omega-3, is a major structural component of the retina of your eye.
When you don't
get enough DHA, vision problems may arise.
Interestingly,
getting enough omega-3 is linked to a reduced risk of macular degeneration, one
of the world's leading causes of permanent eye damage and blindness.
Summary
An omega-3 fatty acid called DHA is a major
structural component of your eyes’ retinas. It may help prevent macular
degeneration, which can cause vision impairment and blindness.
Omega-3s are
crucial for brain growth and development in infants.
DHA accounts for
40% of the polyunsaturated fatty acids in your brain and 60% in the retina of
your eye.
Therefore, it's
no surprise that infants fed a DHA-fortified formula have better eyesight than
infants fed a formula without it.
Getting enough
omega-3s during pregnancy is associated with numerous benefits
for your child, including:
Summary
Getting enough omega-3s during pregnancy and early
life is crucial for your child’s development. Supplementing is linked to higher
intelligence and a lower risk of several diseases.
Heart attacks
and strokes are the world's leading causes of death.
Decades ago,
researchers observed that fish-eating communities had very low rates of these
diseases. This was later linked to omega-3 consumption.
Since then,
omega-3 fatty acids have been tied to numerous benefits for heart health
These benefits
address:
For some people,
omega-3s can also lower “bad” LDL cholesterol. However, evidence is mixed —
some studies find increases in LDL.
Despite these
beneficial effects on heart disease risk factors, there is no convincing
evidence that omega-3 supplements can prevent heart attacks or strokes. Many
studies find no benefit.
Summary
Omega-3s improve numerous heart disease risk
factors. However, omega-3 supplements do not seem to reduce your risk of heart
attacks or strokes.
Attention
deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by
inattention, hyperactivity and impulsivity.
Several studies
note that children with ADHD have lower blood levels of omega-3 fatty acids
than their healthy peers.
What's more,
numerous studies observe that omega-3 supplements can reduce the symptoms of
ADHD.
Omega-3s help
improve inattention and task completion. They also decrease hyperactivity,
impulsiveness, restlessness and aggression.
Recently,
researchers observed that fish oil supplements were one of the most promising
treatments for ADHD .
Summary
Omega-3 supplements can reduce the symptoms of ADHD
in children. They improve attention and reduce hyperactivity, impulsiveness and
aggression.
Metabolic
syndrome is a collection of conditions.
It includes
central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides and low
“good” HDL cholesterol levels.
It is a major
public health concern because it increases your risk of many other illnesses,
including heart disease and diabetes.
Omega-3 fatty
acids can improve insulin resistance, inflammation and heart disease risk
factors in people with metabolic syndrome .
Summary
Omega-3s can have numerous benefits for people with
metabolic syndrome. They can reduce insulin resistance, fight inflammation and
improve several heart disease risk factors.
Inflammation is
a natural response to infections and damage in your body. Therefore, it is
vital for your health.
However,
inflammation sometimes persists for a long time, even without an infection or
injury. This is called chronic — or long-term — inflammation.
Long-term
inflammation can contribute to almost every chronic Western illness, including
heart disease and cancer .
Notably, omega-3
fatty acids can reduce the production of molecules and substances linked to
inflammation, such as inflammatory eicosanoids and cytokines .
Studies have
consistently observed a connection between higher omega-3 intake and reduced inflammation .
Summary
Omega-3s can reduce chronic inflammation, which can contribute to heart
disease, cancer and various other diseases.
In autoimmune
diseases, your immune system mistakes healthy cells for foreign cells and
starts attacking them.
Type 1 diabetes
is one prime example, in which your immune system attacks the insulin-producing
cells in your pancreas.
Omega-3s can
combat some of these diseases and may be especially important during early
life.
Studies show
that getting enough omega-3s during your first year of life is linked to a
reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune
diabetes and multiple sclerosis .
Omega-3s also
help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn's disease and
psoriasis .
Summary
Omega-3 fatty acids can help fight several
autoimmune diseases, including type 1 diabetes, rheumatoid arthritis,
ulcerative colitis, Crohn's disease and psoriasis.
Low omega-3
levels have been reported in people with psychiatric disorders .
Studies suggest
that omega-3 supplements can reduce the frequency of mood swings and relapses
in people with both schizophrenia and bipolar disorder .
Supplementing
with omega-3 fatty acids may also decrease violent behavior .
Summary
People with mental disorders often have low blood
levels of omega-3 fats. Improving omega-3 status seems to improve symptoms.
A decline in
brain function is one of the unavoidable consequences of aging.
Several studies
link higher omega-3 intake to decreased age-related mental decline and a reduced
risk of Alzheimer's disease .
One review of
controlled studies suggests that omega-3 supplements may be beneficial at
disease onset, when the symptoms of AD are very mild
Keep in mind
that more research is needed on omega-3s and brain health.
Summary
Omega-3 fats may help prevent age-related mental
decline and Alzheimer's disease, but more research is needed.
Cancer is one of the leading causes of death in
the Western world, and omega-3 fatty acids have long been claimed to reduce the
risk of certain cancers.
Interestingly,
studies show that people who consume the most omega-3s have up to a 55% lower
risk of colon cancer .
Additionally,
omega-3 consumption is linked to a reduced risk of prostate cancer in men and
breast cancer in women. However, not all studies give the same results .
Summary
Omega-3 intake may decrease the risk of some types
of cancer, including colon, prostate and breast cancer.
Asthma is a
chronic lung disease with symptoms like coughing, shortness of breath and
wheezing.
Severe asthma
attacks can be very dangerous. They are caused by inflammation and swelling in
the airways of your lungs.
What's more,
asthma rates in the US have been rising over the past few decades .
Several studies
associate omega-3 consumption with a lower risk of asthma in children and young
adults .
Summary
Omega-3 intake has been associated with a lower
risk of asthma in both children and young adults.
Non-alcoholic fatty liver disease (NAFLD) is more common than you think.
It has increased
with the obesity epidemic to become the most common cause of chronic liver
disease in the Western world .
However,
supplementing with omega-3 fatty acids effectively reduces liver fat and inflammation
in people with NAFLD .
Summary
Omega-3 fatty acids reduce liver fat in people with
non-alcoholic fatty liver disease.
Osteoporosis and
arthritis are two common disorders that affect
your skeletal system.
Studies indicate
that omega-3s can improve bone strength by boosting the amount of calcium
in your bones, which should lead to a reduced risk of osteoporosis
Omega-3s may
also treat arthritis. Patients taking omega-3 supplements have reported reduced
joint pain and increased grip strength .
Summary
Omega-3s may improve bone strength and joint health, potentially reducing your
risk of osteoporosis and arthritis.
Menstrual pain
occurs in your lower abdomen and pelvis and often radiates to your lower back
14.
Omega-3s May Improve Bone and Joint Health
Osteoporosis and
arthritis are two common disorders that affect
your skeletal system.
Studies indicate
that omega-3s can improve bone strength by boosting the amount of calcium
in your bones, which should lead to a reduced risk of osteoporosis .
Omega-3s may
also treat arthritis. Patients taking omega-3 supplements have reported reduced
joint pain and increased grip strength .
Summary
Omega-3s may improve bone strength and joint health, potentially reducing your
risk of osteoporosis and arthritis.
15.
Omega-3s Can Alleviate Menstrual Pain
Menstrual pain
occurs in your lower abdomen and pelvis and often radiates to your lower back
and thighs.
It can
significantly affect your quality of life.
However, studies
repeatedly prove that women who consume the most omega-3s have milder menstrual
pain .
One study even
determined that an omega-3 supplement was more effective than ibuprofen in
treating severe pain during menstruation .
Summary
Omega-3 fatty acids can reduce menstrual pain and
may even be more effective than ibuprofen, an anti-inflammatory drug.
Good sleep is one of the foundations of optimal
health.
Studies tie
sleep deprivation to many diseases, including obesity, diabetes and depression .
Low levels of
omega-3 fatty acids are associated with sleep problems in children and obstructive
sleep apnea in adults .
Low levels of
DHA are also linked to lower levels of the hormone melatonin, which helps you fall asleep .
Studies in both
children and adults reveal that supplementing with omega-3 increases the length
and quality of sleep .
Summary
Omega-3 fatty acids — especially DHA — may improve the length and quality of
your sleep.
DHA is a
structural component of your skin. It is responsible for the health of cell
membranes, which make up a large part of your skin.
A healthy cell
membrane results in soft, moist, supple and wrinkle-free skin.
EPA also benefits your skin in several ways, including .
Omega-3s can
also protect your skin from sun damage. EPA helps block the release of
substances that eat away at the collagen
in your skin after sun exposure.
Summary
Omega-3s can help keep your skin healthy,
preventing premature aging and safeguarding against sun damage.
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