Healthy fats like omega-3s have several health benefits, such as lowering the risk of heart disease and reducing anxiety. Omega-3s aren’t just good for heart health. In recent studies, Omega 3 intake It reduces the risk of age-related hearing loss. Best place? Omega-3s are found in many food sources, but you can also choose from over-the-counter omega-3 supplements.
But like other trendy health foods, omega-3 fatty acids are surrounded by hype. What benefits are scientifically backed, and are there any downsides to omega-3s or their supplements?
What are Omega-3 Fatty Acids?
omega 3 fatty acids, is a type of polyunsaturated fat and is an integral part of the human diet. Unlike other fats that the body can synthesize (called non-essential fatty acids), omega-3s cannot be made from scratch. They are essential for a variety of body processes such as blood clotting, arterial contraction and relaxation, and the production of hormones for gene function. In other words, we need omega-3s and can only get them from food or supplements. There are mainly he three types of omega-3 fatty acids.
- Eicosapentaenoic acid, or EPA
- docosahexaenoic acid, or DHA
- α-linolenic acid, or ALA
add omega 3 to your diet
Different types of foods contain different omega-3 fatty acids. The first two types of him, EPA and DHA, are commonly referred to as “marine omega-3s” because they are abundant in fish. A third type of ALA is commonly found in a variety of food sources, including certain oils, nuts, leafy greens, and some meats.
Several best source Typical omega-3s are:
- herring
- wild salmon
- bluefin tuna
- mackerel
- sardine
- anchovies
- lake trout
- striped bass
- walnut
- linseed oil
- meat from grass-fed animals
- chia seeds
- canola oil
Fish is the best source of omega-3s. If you’re vegan or otherwise don’t eat seafood, you may have to work extra hard to get enough of these important fats from your diet. In that case, omega-3 supplements, especially EPA and DHA, may help. Your body naturally converts small amounts of ALA to DHA and EPA, but it’s a good idea to make sure you’re consuming fish and supplements that contain these.
Scientifically Backed Omega-3 Benefits
Scientists have noted a range of potential benefits associated with omega-3 fatty acids. Some of these have more evidence than others, so we’ll use some of the most promising scientific backing to look at the most prominent benefits.
lower the risk of heart disease
Extensive research shows a relationship between heart health and omega-3 fatty acids. These fats appear to have the following effects: various aspects cardiovascular health. But most notable are the omega-3s. correlated Heart rhythm becomes more stable, blood pressure and heart rate decrease, vascular function improves, and inflammation levels decrease.
replace saturated fatFoods containing unsaturated fats, such as omega-3s, such as red meat, butter, and full-fat dairy may reduce the risk of developing heart disease.
fight anxiety and depression
More research is needed on the exact correlation between mental health and omega-3 intake, but there seems to be strong evidence that these fats can help you stay healthy. reduce depression and anxiety for many people. In particular, the EPA promising results As a treatment for mild to moderate depression.
enhance eye health
Omega-3s, especially EPA and DHA, play an important role in building your body. cell composition about our eyes. Not only are these fats helpful in the early stages of development, research suggests that a steady and adequate intake of these fats can help prevent disease. vision problemslike that macular degeneration in later years.
Promotes prenatal and infant brain development
Scientists are actively researching the general relationship between omega-3s and brain health, especially in utero and early in life. In some studies, children of mothers taking these drugs Omega-3 Supplements During Pregnancy and Breastfeeding You may have better mental processing capacity than someone who doesn’t. Additionally, mothers taking DHA supplements: improve breast milk nutrition For young children, it leads to improved cognitive function and vision later in life.
slow cognitive decline
Given the relationship between omega-3s and general brain health, it’s probably not surprising. some research Supporting that these fats may slow age-related cognitive decline. This could be particularly promising in slowing the effects of infectious diseases. dementia Much more research is needed in this area, but so is Alzheimer’s disease.
Scientists are still researching these and many other benefits of omega-3 fatty acids, including their effects on ADHD, metabolic syndrome, and certain autoimmune diseases.
Disadvantages of Omega-3 Supplements
general, doctor recommended Getting most or all of your omega-3 fatty acids from food sources. Baked or broiled fish (not fried) is best added to your diet along with the other foods listed above.
omega 3 supplementHowever, things like fish oil and cod liver oil offer many of the same benefits of consuming these fats from dietary sources. These supplements are generally considered safe when taken in moderation. However, there are some potential drawbacks to consider.
Bleeding risk
There are indications that omega-3 supplements may enhance the effects of anticoagulants, herbs, and supplements. Taking them together may increase the risk of bleeding or reduce the ability to stop bleeding.
Other potential drug interactions
Further research is needed on how fish oil supplements interact with other drugs and dietary supplements. In particular, harmful interactions can exist between omega-3 supplements and medications taken for blood pressure, birth control, and weight loss.
common side effects
Some users of omega-3 supplements point to general discomfort associated with omega-3 supplements. This may include heartburn, nausea, and diarrhea.
Other side effects of omega-3 supplements that some have noted include a fishy aftertaste, bad breath, and even a rash. People with seafood allergies should also consult their doctor before taking fish oil supplements.
Should I Take Omega-3 Supplements?
Omega-3s are essential for cell growth and overall health, so it’s important to include them in your regular dietary intake. Ideally, it’s best to eat fish, walnuts, flaxseed oil, and other foods rich in omega-3 fatty acids.
However, if you cannot include these foods in your diet, omega-3 supplements are a relatively safe alternative. Supplements with a good balance of the three major omega-3s are easy to find and relatively inexpensive. However, keep in mind that these should be taken in moderation after consulting with your doctor. Some omega-3 supplements can interact with other medications or supplements you take and can cause other side effects.
More research is needed to fully discover the full benefits of omega-3s, but one thing is clear: omega-3s are an important part of a balanced diet.
