Omega-3 Fatty Acid: Its Benefits And Sources

You might have probably heard about omega-3, but what are these omega anyway? Do we need them, and where to find them? Don't worry we will answer all of these questions.

Omega-3 fatty acids are unsaturated fatty acids that are incredibly important for the body to function.  These are certain type fats that are actually necessary for facilitating many processes in the body, and may even help drive weight loss. 

According to a study conducted by Harvard University researchers and colleagues, omega-3 fatty acid deficiency was ranked as the sixth highest killer of Americans, causing an average of 84,000 deaths annually. [1]

Omega-3 not only lowers the risk of heart disease but may also protect against depression, dementia, cancer, and arthritis.  . So, if you’re looking to keep your heart healthy, omega-3 is definitely something  you should suggest yourself.

Here's a list of health benefits of omega-3 fatty acids that are supported by science, but before let us understand what are these Omega-3s anyway.

What are omega-3 fatty acids?

Omega 3 fatty acids are a group of polyunsaturated fatty acids that are vital for various bodily functions, and are found in both animals and plants source. Omega-3 fatty acids are a type of fat the body cannot make on its own. 

The only way to add these essential fats is through your diet. Food like flaxseeds, chia seeds, fish, walnuts, tofu, shellfish, canola oil, navy beans, brussels sprouts, and avocados are considered high  Omega 3 foods.

Omega-3s are broken into different types of fat. There are total eleven types of fat that have been discovered to date, but the three most studied types of omega-3 fatty acids are:

• Alpha Linolenic Acids (ALAs) - Found in Plant Foods
• Eicosapentaenoic Acid (EPA) - Found in Fish and Seafood
• Docosahexaenoic Acid (DHA) - Found in Fish and Seafood

Health Benefits Of Omega-3 Fatty Acid.

1. Omega-3s Can Fight Depression and Anxiety

Depression and anxiety are one of the most common mental disorders in the world. These are developed either through mental stress or a poor diet. Anxiety is characterized by constant nervousness and worry. While classic symptoms of depression include sadness, laziness and loss of interest in life.

Omega-3s has 3 essential fats ALA, EPA and DHA, studies have found that of the three, EPA appears to be the best at fighting depression. [2]

Several other studies have also proved that people who consume omega-3s regularly are less likely to be depressed. [3]

Also Read: Food that may help fight depression and anxiety.

2. Omega-3s Can Improve Risk Factors for Heart Disease

Heart diseases are ranking on the top of list, and has caused millions of death ever year. Omega-3s played an important role in lowering the risk of heart diseases.

According to the National Institute of Health, a diet rich in unsaturated fats such as omega-3s is the best way of preventing heart disease.  [4]

omega-3 fatty acids have been tied to numerous benefits for heart health . [5]

These benefits address:

• Reduce blood pressure
• Raise “good” HDL cholesterol levels 
• Keep blood platelets from clumping together.
• Prevent the plaque
• Reduce Inflammation

Eating oily fish like salmon, albacore tuna, mackerel, lake trout, herring or sardines, twice a week can lower the risk of coronary heart disease, cardiac arrest, heart failure and stroke. [6]

3. Omega-3s May Help Prevent Cancer

Cancer is another leading causes of death, specially in the western countries. However omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.

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. [7] [8] [9]

Several other studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer. [10]

Simply adding food rich in Omega-3 can be a best option for you to reduce the risk of developing cancer.

4. Omega-3 Fats Are Good For Your Skin

Omega-3 fats may improve your skin and make you look young. DHA and EPA played an important role, from fighting acne to to reducing skin oil.

EPA contributes to healthy skin by reducing acne, pimples and premature signs of aging such as fine lines and wrinkles, and also helps balance your skin’s pH level. On other hand DHA Improve cell membrane and promotes soft, youthful-looking skin.

Moreover Omega-3 is also known to protect skin from sun damage, and it also used in many skin creams and lotions. According to health experts recommend adults get 500 mg per day, or the equivalent of two servings of fatty fish per week. 

5. Omega-3s Can Improve Eye Health

According to the expert not getting adequate amount of omega-3s is linked to increase in risk of vision impairment and macular degeneration (an age related condition of the eye that can lead to blindness).

Omega-3 has 3 important fat, from which DHA, is linked to a major structural component of the retina of your eye. [11]

Several studies have proven that People who eat more fish and have diets rich in omega-3s are less likely to develop this condition. Including food rich in Omega-3 can help reduce the Risk of blindness, and Improve eye health.

6. Additional Benefits Of Omega-3 Fatty Acid

Omega-3s is one of most important fat your body requires to function properly and maintain your health. Here are 10 additional benefits of Omega-3.

• Omega-3s Can Promote Brain Health During Pregnancy.
• Omega-3s Can Reduce Symptoms of ADHD in Children.
• Omega-3s Can Reduce Symptoms of Metabolic Syndrome.
• Omega-3s Can Fight Inflammation.
• Omega-3s Can Fight Autoimmune Diseases.
• Omega-3s Can Improve Mental Disorders.
• Omega-3s Can Reduce Asthma in Children.
• Omega-3s Can Reduce Fat in Your Liver.
• Omega-3s Can Improve Bone and Joint Health.
• Omega-3s Can Alleviate Menstrual Pain.

List of High Omega 3 Food

Below are the top 10 foods high in omega 3 fatty acids: 

• Flax Seeds - Omega 3s per Oz - 6479mg.
• Chia Seeds - Omega 3s per oz(~2 Tblsp) - 5064mg.
• Fish (Salmon) - Omega 3s per 6oz Fillet - 4252mg.
• Walnuts - Omega 3s per Oz - 2579mg.
• Firm Tofu - Omega 3s per cup - 1467mg.
• Shellfish (Oysters) - Omega 3s per 3oz Serving - 1346mg.
• Canola Oil - Omega 3s per Tblsp - 1279mg.
• Navy Beans - Omega 3s per Cup - 322mg.
• Brussels Sprouts - Omega 3s per Cup Cooked - 270mg.
• Avocados - Omega 3s per Avocado - 223mg.

The Bottom Line

Omega-3 play a vital role in improving your overall health. From a healthy skin to healthy heart they help in all. Getting them though your food intake is one of the best ways to incorporate them in your diet. 

The list above might help you choose food that you should add in your diet to get adequate amount of Omega-3 in your diet. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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