Omega 3 fatty acids are incredibly important. They have many powerful health benefits for your body and brain. In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17 health benefits of omega 3 fatty acids that are supported by science.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.
Symptoms include sadness, lethargy and a general loss of interest in life.
Anxiety, also a common disorder, is characterized by constant worry and nervousness.
Interestingly, studies indicate that people who consume omega-3s regularly are less likely to be depressed.
What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve.
There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression.
One study even found EPA as effective against depression as a common antidepressant drug.
Summary
“Omega 3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.”
2. Omega-3s Can Improve Eye Health
DHA, a type of omega-3, is a major structural component of the retina of your eye.
When you don’t get enough DHA, vision problems may arise.
Interestingly, getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.
Summary
“An omega 3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.”
3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life
Omega-3s are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye.
Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.
Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including:
- Higher intelligence
- Better communication and social skills
- Fewer behavioral problems
- Decreased risk of developmental delay
- Decreased risk of ADHD, autism and cerebral palsy
Summary
“Getting enough omega-3s during pregnancy and early life is crucial for your child’s development. Supplementing is linked to higher intelligence and a lower risk of several diseases.”
4. Omega 3s Can Improve Risk Factors for Heart Disease
Heart attacks and strokes are the world’s leading causes of death.
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption.
Since then, omega 3 fatty acids have been tied to numerous benefits for heart health.
These benefits address:
Triglycerides:
Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%.
Blood pressure:
Omega-3s can reduce blood pressure levels in people with high blood pressure.
“Good” HDL cholesterol:
Omega-3s can raise “good” HDL cholesterol levels.
Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.
Plaque: By keeping your arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden your arteries.
Inflammation:
Omega-3s reduce the production of some substances released during your body’s inflammatory response.
For some people, omega-3s can also lower “bad” LDL cholesterol. However, evidence is mixed — some studies find increases in LDL.
Despite these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit.
Summary
“Omega-3s improve numerous heart disease risk factors. However, omega-3 supplements do not seem to reduce your risk of heart attacks or strokes.”
5. Omega-3s Can Reduce Symptoms of ADHD in Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity.
Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers.
What’s more, numerous studies observe that omega-3 supplements can reduce the symptoms of ADHD.
Omega-3s help improve inattention and task completion. They also decrease hyperactivity, impulsiveness, restlessness and aggression.
Recently, researchers observed that fish oil supplements were one of the most promising treatments for ADHD.
Summary
“Omega 3 dietary supplements can reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression.”
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