Omega-3 fatty acids have an incredible reputation when it comes to basic nutrition. But for sure there will be a lot of questions on your mind regarding them. Like what are Omega-3s? Is it important for my health? Will a deficiency cause problems? We will answer these question in time. But before that let us get down to the basics.
What are Omega-3 fatty acids?
We could get into the chemistry of it, but that is a whole other diverse topic. Here is what you need to know. Omega-3 fat is the good kind of fat. The kind that will benefit your health in an effective way. The polyunsaturated fatty acids are the holy grail of nutrients.
What you need to know
Most health organizations recommend 250 - 500 mg of these healthy fats per day. Those suffering from heart ailments and cancer must go up to 4000 mg per day. These essential fatty acids cannot be made by the human body and must be consumed through diet. There are three types of Omega-3 fatty acids: ALA, EPA and DHA. They each play a significant role in nutrition. Apart from these vital facts, read on to find its benefits on your health.
Depression and Anxiety
Depression is one of the most common mental illness in this society. A variety of symptoms like lethargy and sadness prevail in those who are diagnosed with it. Interestingly, research has proved that consuming Omega-3 fatty acids can reduce the risk of depression. Studies have proven that consumption of EPA from food sources like oily fish, acts as an anti-depressant.
One of the world’s leading causes of death, a heart attack can be literally heart wrenching when it occurs. Research has proved that the fish-eating community has a lower risk of heart attacks. It was then proved to be the presence of Omega-3s that did the trick. They also have numerous heart benefits like reduction in plaque, regulate blood pressure and prevents the formation of clots.
One of the unavoidable consequence of old age is the loss of neurological functions. One of it is Alzheimer’s. Research has proven that regular consumption of Omega-3 fatty acids reduces the risk and complications of this disease. It has proven to increase the grey matter, which is responsible cognitive skills, memory and emotions.
Bones and Joints
Osteoporosis is one of the leading diseases affecting people from all walks of life. It is the type of disease where the bones become brittle and the risk of a fracture increases. Regular consumption of Omega-3 fatty acids will increase the calcium content and improve the strength of the bones and joints. Small dosages of EPA have worked better in patients with osteoporosis compared to placebos. It also works wonders for those who have arthritis or may develop arthritis due to genetics.
We have just skimmed through the surface with the benefits mentioned above. Omega-3 fatty acids can also help you sleep better, breathe better as it helps with asthma help you reduce various autoimmune disorders like Multiple Sclerosis. When one pill can do so much, what’s holding you back?
Authors Bio - Mitravinda is a Nutritionist at DietChart with a doctoral degree in Food Science and Nutrition. She is a teacher, researcher and an author. Her passion for the subject prompted her to start writing blogs on various nutrition-related topics such as diet chart for weight loss, . Through her blogs, she wishes to help people gain a deeper understanding about the relationship between food, nutrition, lifestyle and health.