The type of fat that a human body cannot make on its own is known as Omega 3 fatty acid. These are essential fatty acids, and the body requires these for proper functioning. Humans can get Omega 3 fatty acids through diet or supplements. The best sources of Omega 3 fatty acids include fish and some plant-based foods.
“Every cell of your body needs Omega-3 fatty acid.”
Types of Omega 3 fatty acids
There are three types of Omega 3 fatty acids;
- EPA (Eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
- ALA (Alpha-linolenic acid) is a plant-based omega 3 fatty acid. It is found in flax seeds, hemp seeds, walnuts, soybeans, spinach, and brussels sprouts.
Omega-3 Deficiency Symptoms
When you do not get enough omega 3 fatty acid, then it can cause deficiency of this fatty acid in the body. This can cause severe health problems. Diet and eating habits are the major cause of it.
Like, if you are on a diet that contains no nutrients and fatty acids can cause a problem. Some of the symptoms of deficiency of omega 3 in your body are:
- Problems with skin, nails, and hair.
- Sleep disturbances
- Concentration and memory problems
- Cardiovascular diseases
- Bones and joints pain
Benefits of Taking Omega 3 Fatty Acids
There are many benefits of taking Omega 3 fatty acids. Some of the major benefits are:
1. Fight anxiety and depression.
Anxiety and depression are one of the most common diseases worldwide. The symptoms of depression and anxiety are lethargy, loss of interest in anything, and sadness. Anxiety is caused by constant nervousness and apprehension.
According to studies, people who consume omega 3 fatty acids have reduced the risk of getting anxiety and depression. Symptoms of depression can improve through omega 3 supplements.
2. Promote Eye Health
The main component of the eye is the retina, and the main component of the retina is DHA, which is a type of omega 3. When you have a deficiency of DHA, then you can eye diseases like a problem in vision.
Getting enough omega 3 through diet or supplements reduces the risk of muscular degeneration, which can lead to blindness or severe eye damage.
3. Promote the Mental Health
Omega 3 fatty acid is essential for the development and growth of the brain. The brain comprises 40% of DHA, and the retina comprises 60 of DHA. These fatty acids can promote brain and eye health in adults and children at an early age.
“According to a study, omega 3 helps to clean up brain waste.”
4. Promotes Cardiovascular Health
The leading causes of death globally are heart strokes and heart attacks. According to research, it is found that people who have omega 3 and fish in their diet have very fewer chances of getting heart diseases. Omega 3 fatty acids keep you away from heart diseases.
These benefits of omega 3 to the heart are:
Omega 3 helps to reduce the number of triglycerides in the body. It can reduce up to 15% to 30% of the triglycerides.
Ø Blood pressure
Omega 3 fatty acids maintain the blood pressure.
Ø Good cholesterol
Omega 3 helps to reduce the bad cholesterol and maintains the levels of good cholesterol in the body.
Ø Blood clots
It prevents the blood clots from gathering at one place, and it also reduces the risk of formation of harmful blood clots.
Ø Chronic inflammation of the heart
It helps to reduce the chronic inflammation in the body by prohibiting the production of inflammatory responses.
Omega 3 helps to prevent plaque formation that can block the arteries and keep your arteries free from damage and smooth.
5. Treat metabolic syndrome
Metabolic syndrome is a collection of many diseases like obesity, belly fat, high blood pressure, high triglycerides, and insulin resistance. In this disease, there are low of good LDL in the body.
It can lead to too many other heart diseases and type 2 diabetes also. Omega 3 supplements can improve inflammation and insulin resistance, and it reduces the risk of metabolic syndrome.
6. Fight against Inflammation
Omega 3 fatty acids fight against the inflammation of the body’s organs. Inflammation is a natural response against damage to the body and infections. Inflammation is essential for the body, but chronic inflammation is not good, and it can cause severe diseases like cancer and heart disease.
Omega 3 reduces the production of substances and molecules that are connected with inflammation, like cytokines and eicosanoids.
7. Fight against Autoimmune Diseases
When the immune system starts fighting against healthy cells with foreign cells, then this is called autoimmune disease. An example of an autoimmune disease is type 1 diabetes; in this disease immune system starts attacking the cells that produce insulin.
Omega 3 helps to prevent these diseases, especially during the early age of life. According to studies, people who take omega 3 at early ages have fewer chances of getting autoimmune diseases and multiple sclerosis.
8. Treat Mental Disorders
The deficiency of omega 3 can cause psychiatric disorders in humans. According to research, omega 3 supplements can reduce the risk of mental disorders, mood swings, schizophrenia, and bipolar disorder. It also reduces the violent behavior of humans.
Joint pain and cramps in legs
Omega 3 fatty acid is obtained from fish oil, and it has anti-inflammatory properties. It can reduce the swelling and inflammations in joints and the body.
9. Omega 3 treats Alzheimer’s disease.
As a person grows and ages, the worst thing is a decline in brain function. According to research, omega 3 fatty acids can treat Alzheimer’s disease and mental decline with age.
10. Prevent Cancer
One of the leading causes of death is cancer globally. According to studies, omega 3 fatty acids can reduce the risk of cancer, and it can reduce the 55% of the risk of getting colon cancer. It can reduce prostate cancer in men and breast cancer in females.
11. Beneficial for Skin
DHA is the main component of skin. It functions for the healthy cell membranes which make up your skin. If you have soft, moist, and wrinkle-free skin, then you have healthy skin, but if you have acne, wrinkles, and scars on your skin, then you have a skin disorder.
DHA and EPA give benefits to your skin in the following ways.
- It controls the production of oil and dehydration of the skin
- It prevents scars, blemishes, and hair follicles.
- It slows down the aging process.
- It reduces the risk of acne and pimples.
- It also protects your skin from harmful ultraviolet and solar radiation.
- It stores the collagen in the body, which prevents wrinkles and aging.
Benefits of Omega 3 fatty for Kids
Many types of research and studies reveal the benefits of Omega 3 fatty for kids. Some of the major benefits are:
1. Improves the symptoms of ADHD
ADHD is known as attention deficit hyperactivity disorder, and it is very common in children. The symptoms of ADHD include impulsiveness, hyperactivity, and difficulty. According to research, omega 3 improves the symptoms of ADHD in children. It improves memory, learning impulsivity, attention, and hyperactivity.
2. Reduce Asthma
Asthma is a chronic disease of children and adults. The symptoms of asthma include difficulty in breathing, coughing, wheezing, and chest pain. According to research, children who take 120mg of EPA and DHA in combined form reduce the symptoms of asthma. It also prevents asthma that is caused by pollination, like indoor pollution.
3. Better sleep
Children under the age of 18 can have sleep disturbances due to poor diet and sedentary life. Omega 3 treats the problems of sleep-in children. Children need high-quality sleep, and if they do not get quality sleep, then they can have many serious diseases.
4. Improves concentration and brain health
Omega 3 fatty acids improve the functions of the brain and mood in kids. It improves their concentration power, learning ability, and brain development. They can do better verbal learning and memorize things easily.
According to research, omega 3 increases the activation of the cortex that is the region of the brain which is responsible for impulse control, planning, and attention. It can also improve the mood of children and keep them energized and active.
Benefits of Omega 3 in Pregnancy
Omega 3 is essential for the early visual development and neurological development of infants. Today the standard diet does not contain essential nutrients, vitamins, and minerals. So, the mother should take them from supplements or a proper healthy diet.
If the mother has a deficiency of Omega 3 in her body, then it can lead to immature delivery or a baby with a neurological disorder.
Mothers need omega 3 after the birth of their child also. It helps to make breast milk with essential nutrients and minerals.
2. Visual and Cognitive Development of Infants
Omega 3 is essential for the visual and cognitive development and growth of infants. The deficiency of this fatty acid can cause problems.
3. Risk of Allergies in Infants
According to research, omega 3 fatty acids reduce the risk of different allergies in infants.
4. Pre-term delivery labor
Intake of EPA and DHA prevent pre-term labor and delivery. It also reduces the risk of weight gain and preeclampsia.
5. Postpartum Depression
Omega 3 fatty acids reduce the risk of postpartum depression in mothers, and it also prevents mood swings and disorders in pregnancy.
Ways to increase intake of Omega-3
It can be consumed through the diet, and those who do not want to eat fish then take through supplements also.
Foods that contain DHA and EPA are:
- Fatty fish such as mackerel, tuna, salmon, sardines, herring, and anchovies.
- Shellfish such as mussels, oysters, and clams.
- Fish eggs (caviar)
- Meat, eggs, and dairy products in a small amount
Foods that contain ALA are:
- Chia seeds, flax seeds, hemp seeds, and walnuts.
- Soybeans and soybean oil
- Canola oil and perilla
Both plant-based and animal-based supplements are present in the market. Fish oil, cod liver oil, krill oil contains EPA and DHA, and these are dietary supplements. Algal oil is also a source of omega 3 as it contains DHA and APA.
Sunshine Nutrition Omega 3 and fish oil supplement give you an adequate amount of omega 3 fatty acid.
Final Verdict: Conclusion
Omega 3 fatty acids are essential for overall health of humans. You can get omega 3 fatty acids through a diet like fish or supplements also. People consume omega 6 too much in their diet instead of omega 3.
Omega 6 and omega 3 both are essential for health in their own place. Deficiency of this fatty acid can lead to many disorders in men, women, and even children also.