5 Omega 3 Benefits and the Best Sources of Omega 3 Fatty AcidsSanjoy
In today’s article, we are going to talk about the Omega 3 benefits. Omega 3 fatty acids provide many health benefits to our brain as well as the body.
In fact, few nutrients have been studied as extensively as they have. Let’s talk about the top five Omega 3 benefits based on science. In addition to Omega 3 benefits, we will also discuss the optimum dose of Omega 3 fatty acids.
Omega 3 Benefits:
Fights Depression and Anxiety:
Firstly, omega 3 fatty acids can fight depression and anxiety. Depression has become the commonest mental issue across the world in the past few years.
It is estimated in research that 16 million US citizens have experienced major depressive issues since 2012.
A study has found that fish oil, particularly EPA, a type of omega-3 fatty acid aided in treating depressive symptoms. Moreover, it has become more effective to treat severe depression.
The study included participants with severe depression. They were also being treated with conventional anti-depressant medication. As a result, it was concluded that fish oil could improve the effectiveness of conventional therapy.
That is to say, treatment response rates can increase exponentially up to 30% using combination therapy. In other words, anti-depressant drugs plus EPA supplementation work best.
Some evidence suggests that omega 3 benefits some other mental health issues such as bipolar disorder and dementia. However, more research is required to prove these theories.
Also, omega 3 benefit includes eye health. Docosahexaenoic acid (DHA), is one type of omega-3 fatty acid just like Eicosapentaenoic acid (EPA). It plays a crucial role as a structural constituent of the brain and retina of the eye. DHA deficiency leads to vision problems.
However, optimum nutrition containing omega 3 fatty acids aids in reducing the risk of macular degeneration. It is the most prominent cause of permanent eye damage and blindness.
Improves Brain Health:
Omega-3s can elevate brain health during pregnancy and early life. That is to say, omega-3s are crucial for brain growth and development in infants.
In other words, DHA makes up 40% of the polyunsaturated fats in the brain and 60% of those fats are in the retina of the eye.
According to the above point about eye health, studies show infants fed a DHA-fortified formula tend to have better eyesight than infants fed a formula without it.
Hence, the optimum amount of omega-3s during pregnancy provides various benefits to the child such as higher intelligence, better communication, and social skills. Also, it will help in fixing behavioral problems, autism, etc.
Omega 3 benefits in reducing the symptoms of ADHD in children. Attention deficit hyperactivity disorder, or ADHD, is the most common neurodevelopmental problem in childhood.
Patients with ADHD have defects in the maturation of the frontal lobe and circuits connecting with other parts of the brain involved in regulating behavior.
But how Omega 3 benefits are linked here!!! Omega 3 fats play an important role in the early development of these circuits. As a result, there will be a decreased risk of ADHD and other mental disorders.
A study involving 699 children, proved that fish oil containing Omega 3 benefits is usually effective in ADHD treatment, particularly varieties rich in EPA.
Omega 3 fatty acids are not as effective as psychostimulants and other regular medications. However, they are useful when taken in addition to these conventional treatments.
Moreover, a research paper about different treatments for ADHD has claimed that fish oil supplementation with omega 3 benefits are effective treatments, alongside elimination diets.
Most importantly, omega 3 fatty acids have no side effects. Hence, it is advisable to try them once.
Prevents Alzheimer’s disease:
One of the best omega 3 benefits includes the prevention of age-related mental decline and Alzheimer’s disease.
That is to say, a decline in brain function is one of the unavoidable consequences of aging. Numbers of studies have pointed out higher omega-3 intake as an effective treatment for reducing age-related mental decline and low risk of Alzheimer’s disease.
In addition to that, many research studies claim that people who eat fatty fish tend to have more gray matter in the brain. In other words, gray matter in the brain tissue is responsible for processing information, memories, and emotions.
Hence, it is clear that additional omega-3 fatty acids may be protective. However, these research studies are in early-stage and yet to be proven.
Sources of Omega 3 Fatty Acids:
Now that the omega 3 benefits are clear, you will need to include omega 3 fatty acids in your daily diet. Here are some food sources of Omega 3 fatty acids.
You can include omega-3 fatty acids in your daily diet from whole food sources such as eating fatty fish. For the optimum amount, you need to eat fatty fish two times per week.
Omega 3 Supplements:
In case of you do not like to eat a lot of fish or a vegan, then omega-3 supplements are a very good alternative.
The optimal dosage depends on your reason for use. That is to say, for general health improvement, at least 1 gram per day is recommended. However, researchers see much better results using 2 grams per day.
Also, most fish oil pills are one to two grams. Most importantly, you must consult with your doctor first, especially if you plan to take three grams or more per day.
In the conclusion, omega 3 benefits include the prevention to various mental disorders and age-related problems such as Alzheimer’s disease. Here are the omega 3 benefits.
- Fights Depression and Anxiety,
- Improves Vision,
- Improves Brain Health,
- Prevents ADHD, and
- Prevents Alzheimer’s disease.
Here is the list of sources to enjoy the omega 3 benefits:
- Fatty Fish, and
- Omega 3 Supplements.