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The human body is capable of making most of the fats it needs from other types of fats or raw materials. However, this isn’t the case for omega-3 fatty acids. Omega-3s are considered essential fats, meaning the body cannot naturally produce them, and must get them from an external source. Most people would get their daily dose of omega-3 fatty acids through their diet or through supplements. In fact, omega-3 fish oil supplements are one of the most commonly used dietary supplements nowadays. What exactly makes these omega-3 fatty acids good for your health?
The good type of fat
Omega-3 fatty acids are key polyunsaturated fats that can come in both short-chain and long-chain fatty acids Their primary role in the body is to serve as the building blocks for the cell membrane and store energy for the body – energy that is used to maintain the proper functioning of the heart, lungs, muscles and other organs. However, the fats themselves are not used as energy. Instead, they are converted into triglycerides which are then stored in the fat tissues of your body.
There are three main types of omega-3 fatty acids:
- Alpha-linolenic acid (ALA) is the most common type of omega-3 fatty acid in many Western diets today. This short-chain fatty acid is found in plenty of vegetable oils, as well as flax seeds, animal fat, nuts and leafy green vegetables.
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), on the other hand, are generally found in seafood. In particular, these long-chain fatty acids are prevalent in fatty fish like salmon and tuna.
However, despite how common it is in diets, ALA has limited uses in the body and the conversion rate to the other types of omega-3s is low. Because of its status as a short-chain fatty acid, it needs to be converted into the long-chain version in order for the body to make use of it.
Health benefits of consuming omega-3s
Omega-3 fatty acids harbor plenty of beneficial effects that can improve your overall health. These range from supporting mental health to fighting off inflammation. Here is a list of five health benefits you can enjoy if you increase your intake of omega-3s.
Curbs depression and anxiety
Depression is considered one of the most common mental health problems worldwide. According to the Centers for Disease Control and Prevention (CDC), this debilitating mental condition affects about 16 million people in the U.S. alone. Depression doesn’t discriminate – anyone can develop it at any age and in any type of person. Anxiety, on the other hand, is a mental disorder characterized by constant worrying and nervousness.
Interestingly, there are studies that claim that people who consume omega-3 fatty acids on a regular basis are less likely to be depressed. Studies reveal that omega-3 polyunsaturated fatty acids exhibit significant antidepressant efficacy. Other studies show that those experiencing depression and anxiety can take omega-3 supplements to ease their symptoms.
Improves risk factors for heart disease
The World Health Organization (WHO) reports that heart disease claims the top spot as the world’s leading cause of death. Thankfully, omega-3 fatty acids have been linked to numerous benefits that promote good heart health and proper functioning of the cardiovascular system. Studies find that increasing salmon consumption can reduce overall blood pressure levels in obese and overweight individuals. Omega-3 fatty acids are also found to increase “good” HDL cholesterol levels in the body.
Fights inflammation
Inflammation may be the body’s natural response to infection and damage, chronic forms of inflammation can lead to far more severe illnesses down the line, including heart disease and cancer. Omega-3s harbor potent anti-inflammatory properties that assist in reducing the effects of chronic inflammation. Specifically, omega-3s are able to reduce the production of molecules and substances associated with inflammation, such as inflammatory eicosanoids and cytokines.
Reduces symptoms of ADHD
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder that is characterized by a lack of attention, impulsive actions and hyperactivity. Researchers have observed that children with ADHD have much lower levels of omega-3 fatty acids in their blood compared to their healthy peers.
Further studies found that omega-3 supplementation, especially higher doses of EPA, can act as an effective treatment for ADHD compared to other forms of pharmacological treatment.
Boosts eye health
Studies note that DHA is a major structural component of both your brain and the retina of your eye. If your body lacks the necessary amount of DHA, you might start developing vision problems. Thankfully, increasing your omega-3 fatty acid intake not only helps your retinas but also reduces your risk of developing macular degeneration, which is considered one of the world’s leading cause of blindness and eye damage.
Omega-3 fatty acids provide plenty of health benefits that can improve overall health. Learn more about omega-3s and where to get them at Omega3.news.
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