Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds.
As we defined the Omega-3 is a fatty acid can find in abundance in fish, and it is the substance responsible for producing many substances that maintain the balance of many vital processes in the body, such as:
Blood pressure, Body temperature,
Inflammation,
Pain,
Bloodclotting
and Allergies.
Omega-3 is also one of the very important supplements for children and infants, due to the important role it plays in the healthy development of the brain from the embryonic stage in the womb, and it has a role no less important in children with learning difficulties, concentration disorders, and even behavioral disorders.
Benefits of Omega 3;
The most prominent benefits of Omega 3 are the following:
- Promoting heart health
Many studies have shown that increasing the consumption of fish oil, which is a source of Omega 3, may reduce the risk of cardiovascular disease, reduce the risk of heart failure, and lead to a lower mortality rate.
It also has a positive effect on the function of the heart lining, which reduces the chances of developing ventricular fibrillation.
- Reducing triglyceride levels
Omega 3 protects against atherosclerosis because it reduces the amount of triglycerides. It has been shown that treatment with a dose of 3 to 4 grams of fish oil per day reduced triglyceride levels by an average of up to 30%. - Reducing the risk of premature birth
Research has shown that pregnant women who were at risk of premature birth and were treated with a dose of fish oil of 2.7 grams per day suffered less from premature birth.
It should also be noted that a lack of Omega-3 consumption during pregnancy causes a deficiency of docosahexaenoic acid in pregnant women, which may increase the likelihood of postpartum depression.
- Contributing to combating depression
Several studies have shown the relationship between Omega-3 consumption and depression, showing that:
The more fish and fish products consumed, the lower the incidence of depression.
The more Omega-3 consumed, the lower the incidence of postpartum depression in women, and behavioral disorders become.
- Helping treat inflammation
The effectiveness of Omega-3 fatty acids in preventing and treating several diseases has been proven, as several studies have indicated the essential role that Omega-3 plays in some cases of inflammation, as it contributes to the following:
Reducing symptoms of inflammation in the lungs, such as asthma.
Improving the condition of patients suffering from arthritis.
Preventing the production of compounds that stimulate inflammation, and reducing symptoms of arthritis, pain and stiffness during the morning hours.
- Promote brain health
Providing the body with sufficient omega-3 regularly is important to maintain and protect the brain throughout life, and to reduce the deterioration and decline of mental and intellectual cognitive abilities with age, as the level of omega-3 in brain cells begins to decrease with age, which leads to an increased risk of dementia and Alzheimer’s disease, so it is recommended to always add it to the diet for its health necessity.
Sources of omega-3
Omega-3 fatty acids are found in many foods, most notably:
Fish, especially salmon, tuna and sardines.
Vegetable oils, such as: flaxseed oil, and soybean oil.
Fortified foods, such as: some types of eggs, yogurt, juices, and milk.
It should also be noted that the concentration of acids in fish is affected by the following factors:
The type of its food.
The area of its growth and life, such as: fish farming facilities, or its natural environment such as seas and rivers.
The part of the fish that is eaten.
Fishing season.
Risks of Omega 3 deficiency
Omega 3 deficiency causes many problems, including the following:
Problems with hair, nails, and skin.
Feeling tired, and sleep problems.
Lack of concentration and attention.
Joint pain, and foot cramps.
Menstrual disorders in women.
More about Omega 3;
What are omega-3 fatty acids explained in simple terms?
Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.
What are fatty acids?
The two main types of fatty acids are saturated fat and unsaturated fat. Unsaturated fat further breaks down into polyunsaturated fat and monounsaturated fat. These are terms you commonly see on nutrition labels.
Fatty acids are chain-like chemical molecules made up of carbon, oxygen and hydrogen atoms. Carbon atoms form the backbone of the chain, with oxygen and hydrogen atoms latching on to available slots.
A saturated fat has no more open slots. A monounsaturated fat has one open slot. A polyunsaturated fat has more than one open slot.
Saturated fats are sometimes known as “bad” or “unhealthy” fats because they increase your risk of certain diseases like heart disease and stroke. Unsaturated fats (polyunsaturated and monounsaturated) are considered “good” or “healthy” fats because they support your heart health when used in moderation.
Omega-3s, as a form of polyunsaturated fat, are healthier alternatives to saturated fat in your diet.
What do omega-3 fatty acids do?
Omega-3 fatty acids help all the cells in your body function as they should. They’re a vital part of your cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain.
In addition, omega-3s provide your body with energy (calories) and support the health of many body systems. These include your cardiovascular system and endocrine system.
What are examples of omega-3 fatty acids?
There are three main types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid). EPA is a “marine omega-3” because it’s found in fish.
- DHA (docosahexaenoic acid). DHA is also a marine omega-3 found in fish.
- ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.
Omega-3s are essential nutrients that you need to get from your diet. When you get ALA from food, your body is able to turn some of the ALA into EPA and subsequently to DHA. However, this process provides just a small amount of EPA and DHA. So, dietary sources of EPA and DHA (like fish) are essential.
What are the benefits of omega-3 fatty acids?
Omega-3 fatty acids have many potential benefits for your cardiovascular health. One key benefit is that they help lower your triglyceride levels. Too many triglycerides in your blood (hypertriglyceridemia) raises your risk of atherosclerosis, and through this, can increase your risk of heart disease and stroke. So, it’s important to keep triglyceride levels under control. In addition, omega-3s may help you by raising your HDL (good) cholesterol and lowering your blood pressure.
Some studies show omega-3s may lower your risk for:
- Cardiovascular disease (CVD).
- Death, if you have CVD.
- Sudden death caused by an abnormal heart rhythm (arrhythmia).
- Blood clots.
Beyond heart health, omega-3s may help lower your risk of developing:
- Some forms of cancer, including breast cancer.
- Alzheimer’s disease and dementia.
- Age-related macular degeneration (AMD).
Research continues to investigate these and other possible benefits.
Are omega-3 fatty acids good for you?
Omega-3 fatty acids may lower your cardiovascular disease risk when you consume them as part of your diet. In general, it’s better to opt for food sources (like fish) rather than pills.
Omega-3 dietary supplements (fish oil pills) may have some benefits for select individuals. But it’s best to proceed with caution. When it comes to fish oil pills, it’s important not to self-prescribe. Never take over-the-counter (OTC) supplements without talking to your healthcare provider first. Your physician, including your primary care provider or cardiologist, can prescribe you dietary supplements based on your risk characteristics and lipid levels. Some supplements, depending on their dosage, may:
- Interfere with some of your prescription medications.
- Cause unpleasant side effects.
- Raise your risk of atrial fibrillation.
- Raise your risk of bleeding, if you’re taking antiplatelet drugs or anticoagulants.
Plus, different supplements contain different formulations of omega-3 fatty acids. Some of these formulations don’t have proven benefits for your heart health. Research has shown the most promise with a specific formulation called icosapent ethyl (a purified form of EPA). This type of supplement may help people who meet all of these criteria:
- Have a diagnosis of atherosclerotic cardiovascular disease.
- Have high triglycerides (135 to 499 milligrams per deciliter, or mg/dL).
- Are taking statins and have their LDL cholesterol under control (below 100 mg/dL).
Overall, clinical trials on omega-3 supplement benefits have mixed results. Some studies show omega-3 supplements help protect your heart, while others show no benefit. This may be due to variations in research methods (like dosage amounts, omega-3 formulations and the patients enrolled in the study).
As researchers continue to explore this topic, the dietary guidelines and recommendations may change. So, it’s important to have a conversation with your provider, who can offer tailored advice based on your needs and your medical history. The advice they provide will be the most accurate, up-to-date and scientifically backed information.
