13 Benefits Of Omega-3 Fatty Acids

Dietary fats, especially omega-3 fatty acids, are essential for human health, yet very few people get enough of these fats from their diet.  Approximately 30% of your total daily calorie intake should come from fat, according to dietary guidelines. However, the quality and composition of that fat is just as important as the quantity.

Essential fatty acids are important for many reasons. For example, they help to reduce inflammation in the body.

Fats are an important part of a healthy diet.

Fats are a good source of energy because they contain 9 calories per gram. If you eat more fat than your body needs, the excess will be stored as fat in your body to be used later as an energy reserve.

The layer of fat found under the skin is important for both keeping internal organs safe as well as regulating body temperature. Vitamins A, D, E, and K are all fat-soluble vitamins, meaning that they require fat in order to be properly absorbed and utilized by the body.

Every cell membrane in our body contains fats, which allow different cells to communicate with each other, especially in the brain and nervous system. Out of the total composition of the human brain, 60% is fat.

Fats are important for the production of hormones, immune cells and neurotransmitters. Fats are certainly important when it comes to having a healthy diet.

Fats in diets can be classified into three categories: saturated fats, monounsaturated fats, or polyunsaturated fats.

 

Benefits of Omega-3 Fatty Acids

1. Brain Function and Development

DHA is the most abundant omega-3 fatty acid in the central nervous system and is key to its function and maintenance (Djuricic and Calder 2021).

Neurotransmission, neuroplasticity, and signal transduction are all important for the functioning of the brain.

The role of DHA in brain and visual development during pregnancy and early childhood is very important. Development of the brain is a complicated process that begins during the prenatal phase.

It is well known that the nutrition of a mother during pregnancy and breastfeeding impacts the development of her offspring. Eating a diet rich in DHA has been linked to higher DHA levels in infants, which has been associated with enhanced infant neurodevelopment. DHA plays an important role in cognitive and visual development, so it is required in infant formula in many regions.

There are additional benefits to taking DHA besides brain development such as cognitive function, psychological disorders, and behavioural disorders.

A 2015 study found that people who consumed or had higher blood levels of DHA had better memory function.

Some effects on memory function have been observed in younger populations, but they are more evident in older populations, who are at a greater risk for cognitive decline, dementia, and Alzheimer’s disease. So far, the links between omega-3 fats and memory and cognitive function are still an emerging area of science.

 

2. Eye Health and Development

In the retina, DHA is the most abundant fatty acid. One way this fatty acid helps with eye development is by affecting the structure of retinal photoreceptor cells. Additionally, it helps with eye function by sending signals to these cells.

The antioxidant and anti-inflammatory properties of this substance are important for keeping retinal cells healthy. DHA and their derivatives may have a protective role in the pathogenesis of retinal diseases like age-related macular degeneration or diabetic retinopathy.

 

 

3. Heart Health

The most studied area of omega-3 fatty acids in human health is cardiovascular health. In 1953, Sinclair wrote about how coronary heart disease is rare among Greenland Eskimos, who eat a lot of fish, seal, and whale.

Since the first studies linking the consumption of high dietary intake of EPA/DHA with a low rate of mortality from myocardial infarction and ischaemic heart disease were published in the 1980s, the protective role of these fatty acids has been extensively studied. This most recent study of ~420,000 participants from the National Institutes of Health AARP Diet and Health Study reports a significant inverse association between fish and EPA + DHA intake and various mortality outcomes. The risk of CVD mortality was 15% and 18% lower in men and women, respectively, who consumed the highest amounts of fish EPA + DHA compared to those who consumed the lowest amounts.

How do EPA/DHA reduce risk for heart disease? The potential benefits of intermittent fasting have been linked to a reduction in various risk factors, including blood pressure, triglycerides, HDL cholesterol, post-prandial lipaemia, endothelial dysfunction, cardiac arrhythmia, heart rate, and heart rate variability.

 

4. Improve Bone, Joint and Muscles

The potential health benefits of omega-3 fats are constantly being studied. EPA/DHA fatty acids can help to prevent or slow the progression of osteo-arthritis by reducing the destruction of bone and cartilage.

The extensive benefits of this compound have been linked to its anti-inflammatory and antioxidant properties (Oppedisano et al 2021).

Several studies suggest that EPA/DHA may improve physical performance by increased endurance and delayed muscle soreness, as well as enhancing recovery and immunity.

Osteoporosis and arthritis are two common disorders that can cause problems with your bones. Some research suggests that consuming omega-3 fatty acids may improve bone strength by increasing the amount of calcium in bones, potentially reducing the risk of developing osteoporosis.

Omega-3s may also treat arthritis. People who take omega-3 supplements say they have less joint pain and can grip things better. The omega-3 fatty acids found in fish oil could improve your bone strength and joint health, which might decrease your chances of developing osteoporosis or arthritis.

 

 

 

5. Omega-3 Fats are Good For Your Skin

Some evidence suggests that omega-3 fats may improve skin health, possibly because they can help to reduce inflammation. A few small studies have found that omega-3 fatty acids can help improve the function of the skin barrier, but more extensive research will be needed to confirm this (Parke et al 2021).

 

 

 

6. Fight Depression and Anxiety

Depression is one of the most common mental disorders in the world. The main symptoms are feeling sad, being very tired, and not being interested in anything. Anxiety is a common disorder that is characterized by constant worry and nervousness. Omega-3s seem to have an anti-depressive effect, according to studies.

Not only does omega-3 improve the symptoms of depression and anxiety, but it also is effective for people who are already taking medication for these conditions. Omega-3 fatty acids are split into three types: ALA, EPA and DHA. EPA seems to be the most effective at combating depression.

One study found that EPA is just as effective as a common antidepressant drug against depression. Although more research is needed, omega-3 supplements may help alleviate symptoms of depression and anxiety. According to the study, EPA is the most effective at fighting depression.

 

7. Reduce Symptoms of ADHD in Children

ADHD is a disorder that makes it hard to focus, sit still, and control impulses. Several studies have found that children with ADHD have lower blood levels of omega-3 fatty acids than children without ADHD.

Other studies have found that taking omega-3 supplements can help reduce the symptoms of ADHD. Omega-3s help improve inattention and task completion. They also decrease hyperactivity, impulsiveness, restlessness and aggression.

Recently, researchers observed that fish oil supplements appeared to be one of the most promising treatments for ADHD. Omega-3 supplements have the potential to reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression.