Omega-3 is a very important fatty acid for body and brain. It is a type of good fat that the body cannot produce and therefore needs to be ingested through diet or supplementation.
The richest omega-3 foods are fish like sardines, salmon and tuna, seeds like chia and flaxseed, and nuts. All of them must be consumed for the benefits. See some already studied by science:
1. Fight depression and anxiety
Constant worry and nervousness, sadness, lethargy, are some of the symptoms of anxiety and depression. But this is less likely to happen to people who eat omega-3-rich foods regularly. Also, taking omega-3 supplements makes these symptoms improve.
2. Improve eye health
DHA, a type of omega-3, is an important structural component of the brain and retina of the eye, and when not received sufficiently, vision problems may arise. Omega-3 intake has been associated with a reduced risk of macular degeneration, a major cause of blindness.
3. Promote brain health in pregnancy
Omega-3 is essential for brain growth and development in babies. Consuming some foods during pregnancy can yield many benefits such as better communication, less behavioral problems, greater intelligence, decreased risk of autism and cerebral palsy, among others.
Read also: Omega-3: fat that protects the heart and is allied with good health
4. Lower the risk of heart disease.
Omega-3s can cause a significant reduction in triglycerides, lower blood pressure levels, raise HDL (good) cholesterol levels, and prevent blood platelets from sticking together, preventing the formation of harmful blood clots. However, it does not reduce the risk of heart attacks or strokes.
5. Reduce symptoms of metabolic syndrome
Metabolic syndrome includes various conditions such as central obesity (belly fat), high blood pressure, high triglycerides and low HDL levels, which increases the risk of developing many other diseases. Consumption of omega-3s may reduce these symptoms.
6. Fight autoimmune diseases
In autoimmune diseases, the immune system confuses healthy cells with foreign cells and begins to attack them. Omega-3s can help fight some of these diseases and can be important especially in the first year of life.
7. Improve mental disorders
Studies have shown that omega-3 supplements can reduce the frequency of mood swings and relapses in people with schizophrenia and bipolar disorder and may also decrease violent behavior.
8. Relieve Menstrual Colic
Menstrual cramps, which occur mainly in the lower abdomen, tend to be milder in women who consume more omega-3-rich foods and are sometimes more efficient than anti-inflammatory drugs.
Also read: 6 Non-Fish Omega-3 Rich Foods
9. Improve sleep
Sleep deprivation is linked to many diseases, including obesity, diabetes and depression. Therefore, sleeping well is essential for good health. Omega-3 fatty acids, especially DHA, can improve the duration and quality of sleep in children and adults.
Omega-3 is usually associated with the consumption of fish such as salmon, which may cause concern in vegetarian and vegan people. Oilseeds such as walnuts and chestnuts, dark green leafy vegetables and legumes such as beans and peas are also excellent sources of omega-3.
The Benefits Of Omega-3 Fats (May 2024)
- food
- 1,230
