4 Important Health Benefits of Omega-3 (and How to Take It)
Omega-3s get a lot of attention nowadays, but it’s all with good reason. From quelling inflammation to safeguarding your heart and keeping your brain sharp, Omega-3s pack a punch in your wellness journey.
If you want to know more, we’ve put together a list of the most common benefits that these essential nutrients offer and how you can effortlessly incorporate them into your daily diet.
So stay tuned!
Omega-3 Benefits to Keep in Mind
1. Help Reduce Inflammation
Inflammation is your body’s natural defense against injuries or infections, but things can get out of hand. When this happens, and inflammation turns chronic, conditions like arthritis, heart disease, and even asthma may develop.
Luckily, there are things you can do to prevent and decrease inflammation levels. For instance, many studies support the role of omega-3 fatty acids in reducing inflammation. According to specialists, types of Omega-3s found primarily in fish significantly decrease the production of substances linked to inflammation.
Furthermore, Omega-3s work on a cellular level by interacting with receptors that regulate genetic functions involved in inflammatory responses. Simply put, they help turn off some genes associated with inflammation while switching on activities that help resolve it.
And, if you need another reason to up your Omega-3 intake, reduced inflammation also translates to better-looking, smoother skin.
2. Improve Joint and Bone Health
The health of joints and bones is particularly crucial as our bodies age and begin to show signs of wear and tear.
Omega-3s can help improve bone strength by boosting the amount of calcium in your bones, which, in turn, can reduce the risk of osteoporosis. According to several studies, fish oil supplementation (rich in EPA and DHA) positively impacts bone density among older adults.
Furthermore, for individuals suffering from conditions such as rheumatoid arthritis – characterized by painful inflammation and stiffness of the joints – Omega-3s have shown promise in reducing pain intensity, enhancing morning stiffness, and diminishing the number of tender joints.
3. Improve Brain Cell Function
Sadly, brain function starts to decline with age. But, preventative measures like a good sleep routine, regular physical activity, and proper nutrition can help reduce the decline and keep the brain active throughout your lifespan.
Omega-3s, especially those contained in fish, have been found to contribute to improved brain function by enhancing membrane fluidity. This fluidity is crucial for the efficiency of neurotransmission – the process by which neurons communicate with each other.
Moreover, Omega-3 has also been found to support brain growth in infants. Research has shown a correlation between Omega-3 supplementation and improved learning capabilities as well as memory preservation.
Regular intake of Omega-3-rich foods was associated with lower rates of dementia, including Alzheimer’s disease. Lastly, Omega-3s have demonstrated potential benefits in managing attention-deficit/hyperactivity disorder (ADHD) symptoms by improving attention spans and reducing hyperactivity and impulsivity among children and adolescents.
4. Prevent Cardiovascular Disease
Cardiovascular diseases (CVD) remain one of the leading causes of mortality worldwide. However, constant intake of Omega-3 fatty acids, particularly EPA and DHA, contributes significantly to heart health through various mechanisms.
These acids help lower blood pressure levels and have been shown to increase levels of good HDL cholesterol. Perhaps most notably, Omega-3s decrease triglycerides – fats related to unhealthy diet habits that can lead to coronary artery disease – by about 15% to 30%.
Where to Get Your Omega-3s From
Fish is the Best Source
Fish is the best source if you’re looking to get your Omega-3s from your diet. Fish like Salmon (wild or farmed), Mackerel, Sardines (also a great source of vitamin D and calcium when eaten whole with bones), Anchovies, Herring, and many others.
If you have dietary restrictions or simply don’t fancy fish, there are other ways to maintain your Omega-3 intake, such as fish oil or supplements.
Vegan Omega 3 is Also Available
As a vegan, you may have it a bit tougher since fish or fish oil is not part of your diet. But worry not – plenty of supplements and natural sources fit your needs. This review of vegan omega 3 supplements should give you an idea of the best sources to try.
Additionally, if you want to combine supplements and natural sources, include chia seeds, flaxseeds, hemp seeds, walnuts, and algal oil (one of the few vegan sources containing DHA and EPA). These are all great sources of healthy Omega-3s that will bring similar benefits to the ones we described above.
How Much Omega-3 Is Enough?
The right amount of Omega-3 fatty acids depends on your health needs, dietary preferences, and underlying conditions. The general recommendation for adults for Omega-3 EPA and DHA intake is around 250 to 500 mg daily. This baseline serves well for maintaining overall heart health and supporting other physiological functions without specific underlying conditions.
The recommendation is approximately 200 mg of DHA daily for expectant mothers or those breastfeeding. This is enough to support fetal brain development during pregnancy and early life nutrition when breastfeeding.
Children’s needs vary significantly with age, ranging from 50mg to 200mg of EPA and DHA combined.
Overall, it’s best to consult with your regular health practitioner before starting to supplement with omega-3s.
Wrap Up
As you can see, the hype is based on reality, and Omega-3s have many health benefits. These essential nutrients are key players in your health game plan. What’s even better, they are readily available through dietary choices and supplements.
