Omega 3 fatty acids (Omega-3) are going to be one of the most talked nutrients in recent times for its multi-dimensional effects on the human body. In this article, we are gonna discuss the benefits of omega 3 fatty acids. The benefits of omega 3 fatty acids:
The benefits of omega 3 fatty acids
1. To keep the heart healthy
The effects of omega 3 fatty acids on heart health are proven in several studies. These fatty acids help to lower blood pressure and heart rate naturally. The increase of HDL and the decrease of LDL are promoted by omega 3s. They protect the arterial wall from the deposition of fat. Triglycerides level and inflammation may also reduce by omega 3s. The risk of stroke and heart attack also reduce by them. So, people with cardiovascular disease may be aided by consuming omega 3 fatty acids. To know how to keep your heart healthy: 10+ Effective Ways to Keep Your Heart Healthy
2. Protect against cancer
Some studies have shown that omega 3 fatty acids are effective in cancer protection. It is seen that people who consume adequate omega 3s are less vulnerable to cancers including breast, colon, and prostate than people who do not. This indicates the importance of omega 3 fatty acids.
3. Proper brain function
Omega 3 is considered a building block of the brain. So this nutrient has linked with brain function. It protects the brain from inflammation in the brain and mild memory loss. In age-related cognitive decline, omega 3s have found to helpful. Proper intake of omega 3s can reduce dementia or Alzheimer’s disease.
4. In eye care
Omega 3 fatty acids are closely related to our vision. These are needed for developing our vision and protecting against some diseases concerned with eyes. One of the structural components of your retina is DHA (docosahexaenoic acid), which is a type of omega 3 fatty acid. It is required for our vision recognition. It is also found to reduce age-related macular degeneration (AMD). DHA and another omega 3 fatty acids found in maternal breast help in the development of the vision of infants. Studies have found that omega 3s help to protect against eye disease like dry eye syndrome and macular degeneration. These have further effects on protecting vision loss.
5.For healthy muscle and joint
When we get older, our ability to produce of cartilages and connective tissue decreases. It leads us to joint pain and inflammation. But, as per researches, omega 3s can help us to relieve these problems. Omega 3s accelerate calcium absorption. And calcium is required for bone formation. This is necessary for protection against diseases like osteoporosis. Joint pain in people with arthritis may relieve by proper omega 3 consumption.
6. Against inflammation
Short term inflammation may beneficial to health. But, when it becomes chronic or long term inflammation, the body is severely affected by it. Some of the omega 3s have anti-inflammatory action. They act by reducing the level of cytokines and eicosanoids, two pro-inflammatory substances. By elevating autophagy, they also lower the macrophages’ inflammatory responses. But, the consumption ratio of omega 6 to omega 3 is also important. Otherwise, the inflammation may be triggered.
7. To improve the immune system
Your immune system fights to keep you healthy. And omega 3 fatty acids help in this process by stronger your immune system. Omega 3s have anti-inflammatory effects when your body gets attacked by invaders like microorganisms. EPA and DHA help to the function of B cells. B cells secrete antibody which is one of the most important weapons to fight against viruses and infections. These fatty acids are effective to treat autoimmune diseases like rheumatoid arthritis, lupus, and Crohn’s disease. Thus, omega 3s aid to a stronger immune system.
8. In skin disorder
Our skin is always exposed to allergens or toxins which causes our epidermis to weaken and skin related diseases to grow up. But, the anti-inflammatory action of omega 3s has a role to protect our skin from pathogens and allergens. It is helpful in conditions such as acne. Omega 3s are helpful to guard against premature aging of the skin and stay the skin hydrated. The low level of DHA and EPA is involved in eczema and psoriasis.
9. Enhance mental health
Anxiety and depression are a common part of our life. It is mainly due to the excess levels of stress hormones and cortisol. But, omega 3s can influence them. Researches have found that EPA, an omega 3 fatty acid, can able to enhance mood by reducing cortisol levels. So, the people suffering from depression and anxiety can be benefited naturally by omega 3 fatty acids.
10. For better sleep
Omega 3s have been found to contribute to a better quality of sleep. Basically, DHA (an omega 3 fatty acid) works by increasing the level of melatonin, a hormone that facilities sleep. Omega 3s are also a good source of Vit. D. Vitamin D is concerned with sleep. DHA may helpful to obstructive sleep apnea (OSA). Other than these, omega 3s have more other benefits. But we are putting an end mark of this article for today. If you think this article is helpful to you, just comment below.
- 8 Health Benefits of Fasting- Backed by Science
- How to overcome depression: 10 Research-backed tips
- A Balanced Diet: Source, Requirement, and Benefits