Omega-3 fatty acid is known as the polyunsaturated fatty acids (PUFA), is the vital fatty acid for human health. The acid is very essential for health because your body cannot make it. You must get it through the food and it is commonly found in fish such as halibut, tuna, salmon, nut oils, plants, krill, algae, etc. As the result, the American Heart Association (AHA) advised you eat fish at least twice per week. In this informational writing, VKool.com will show top 23 common health benefits of omega-3 fatty acid. Hopefully, you will read it from beginning to the end and learn a lot of helpful information from it.
Top 23 Health Benefits Of Omega-3 Fatty Acid You Should Obtain
I. Types Of Omega-3 Fatty Acid
You can find omega 2 fatty acid in both plant and animal sources. Primarily, omega-3 fatty acids are divided into three types as following:
- The marine omega-3 fatty acid includes docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA), almost found in fish.
- Alpha-linolenic acid (ALA) is a common omega-3 fatty acid found in nuts, vegetable oils, animal fat, flaxseed oil, leafy vegetables.
II. 23 Benefits Of Omega-3 Fatty Acid
1. Reduce Cholesterol
Diet is very important for improving your health and reducing the risks of getting diseases. High cholesterol is probably increasing nowadays due to many reasons; especially it comes from the improper diet. Along with other healthy foods for heart, omega-3 fatty acid is very friendly for reducing triglycerides in the blood and you should eat mackerel, lake trout, herring, sardines, albacore tuna, salmon, and halibut more often.
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2. Reduce Blood Pressure
Commonly omega-3 is great for people with hypertension condition. It can reduce blood pressure and you should use fish oil every day when cooking. If you do not fish much, you can get omega-3 in canola oil or flaxseed seed, flaxseed oil. You also can take fish oil supplement but make sure that you consult the doctor before using it.
3. Prevent Heart Disease
The benefits of omega-3 are established not only in reducing cholesterol, blood pressure, but it is also well-known in limiting the risks of cardiovascular disease. One of the best ways to reduce heart disease is to limit getting saturated fat and have the diet with fuller omega-3 fatty acid. The omega-3 in fish oil might reduce heart condition including high blood pressure, high cholesterol. The omega-3 fatty acid will decrease stroke, heart attack, abnormal heart rhythms. You should increase eating at least 2 servings of fish every week and reduce meat diet.
4. Reduce Diabetes
Patients with diabetes will have low HDL and high triglyceride levels. If you are suffering from diabetes, fish oil can help you reduce the triglyceride, apoproteins and reduce HDL. So eating omega-3 rich foods will help you significantly in treating diabetes. You might not get enough ALA from the vegetable oils, flax seed as the fish oil has enough. However, you should take the fish oil after asking the doctor.
5. Decrease Rheumatoid Arthritis
Almost of the studies about omega-3 fatty acid concentrate on rheumatoid arthritis (RA), which is caused by autoimmune disease. Accordingly, the omega-3 in fish oil can reduce the RA signs including morning stiffness, joint pain. If you take fish oil every day, you can reduce the dose of steroidal anti-inflammatory drugs (NSAIDs, but it just reduces the symptoms. For the best effect, you should supply omega-3 fatty acid through the diet. This way might reduce the pain, stiffness, and strengthen the grip. If you want to take fish oil supplements, you should ask the doctor fist.
6. Reduce Systemic Lupus Erythematosus (SLE)
Systemic lupus erythematosus (SLE) is the most common form of lupus and it belongs to the autoimmune disease characterized by joint pain and fatigue. Lupus might attack every organ and tissue in the body and the diet meal plays a significant importance. Accordingly, you should eat more vegetables and fruits, eat fewer red meat, use the cooking oil such as coconut oil, olive oil, especially fish oil, which reduce inflammation. If you want to supply omega-3 fatty acids through fish oil supplements, you should ask the doctor fist.
7. Reduce Osteoporosis
Omega-3 fatty acids in fish oil might increase calcium level in the body and strengthen your bone. If your body does not get enough essential fatty acids, especially GLA and EPA, your bone will be lost and have the higher risk of getting osteoporosis. If you are over 65, you should eat the fish more often or take fish oil supplements with the consulting of the doctor.
8. Reduce Stress
Stress is a common problem nowadays, especially in the current society. Stress is not only caused by the overwork, but it is also caused by the improper diet. Among the benefits of omega-3 fatty acids, you should consider this advantage because you might get stress easily. Anxiety or stress seems to be serious if you do not concern it frequently. Along with the nutritious foods, you should eat fish instead of eating a lot of meat because fish with the omega-3 fatty acids will boost the antidepressants and reduce the symptoms of the stress.
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9. Aid Bipolar Disorder
Bipolar disorder is a complex condition defined by the unusual mood. If you get the bipolar disorder, you might experience the depression, and the mood of the condition will be accompanied by the disturbances in your thinking, impairment in the social functions. The importance is that you have to maintain a good heavy weight, eat nutrient foods, and eat fish oil with a lot of omega-3 fatty acids to keep the healthy heart. Particularly, fish oil might improve the behavior and the brain function. As the result, you should take advantage of this excellent food for health.
10. Reduce Schizophrenia
Schizophrenia is a serious condition that affects how you act, feel, and think. If you have this condition, you will have trouble in different the real and the imaginary and it is not normal for every behavior. However, the schizophrenia patients do not cause the violence and they do not cause the danger for other people. Some signs you to verify the condition are unusual feelings, So getting this disease, you should take omega-3 fatty acids more and more as it decreases the symptoms of the problem.
11. Support Hyperactivity Disorder
Children who get the hyperactivity disorder will have the lower fatty acid level in the body. So it is important to supply more omega-3 fatty acid through diets. If the children do not get enough omega-3, they will have the higher chances of getting some problems such as sleep disturbances, temper tantrums, etc.
12. Prevent Cognitive Decline
The truth is that the aging in humans, the stress, the inflammation, insulin resistance, the arterial dysfunction, obesity, poor nutrition, and loneliness might increase the cognitive decline. So how to resolve it? Your lifestyle and diet might treat it effectively. You should get more fiber, polyphenols, and omega-3 fatty acids. As mentioned above, you should take fish oil, fish and remember not taking oil fish supplements if you do not have the prescribe of the doctor.
13. Reduce Skin Disorders
Talking about the benefits of omega-3 for health, we cannot ignore the advantage of it to the skin. If you usually go out and forget wearing sunscreens, you should obtain omega-3 much more. Getting the high level of omega-3, you will reduce the risks of getting inflammation, acne, and other skin problems. Omega-3 will protect you from sun damage and reduce the danger of skin cancer. The best solution is to eat omega-3 rich foods, especially fish.
14. Reduce Bowel Disease
Omega-3 fatty acids are not only useful in reducing and preventing the skin conditions, asthma, diabetes, etc, but they are also good in treating ulcerative colitis and Crohn disease. EPA and DHA might work a lot for the patients and omega-3 will reduce the inflammatory circulation very well. However, fish oil supplements can cause some side effects such as diarrhea, bloating, belching, and flatulence, so you should not use the drugs without doctor’s prescription.
15. Reduce Asthma
Omega-3 fatty acids seem to be useful for many things including the asthma condition. A report at the Indiana University proved that taking omega-3 every day might improve the lung function and reduce the symptoms of asthma such as wheezing, coughing. If you take fish oil supplement each day, you will have fewer risks of getting asthma as well as reducing the symptoms of the problem if you are getting it. Certainly, the best way to get omega-3 is to eat healthy foods.
16. Reduce Macular Degeneration
Do you eat fish frequently? The good news for you is that eating fish often will reduce macular degeneration, which is a serious condition can cause blindness. Macular degeneration is a condition that can lose the central vision in both eyes, completely, it can result in blindness and it appears commonly in people over 50. As the result, getting the omega-3 fatty acids can reduce the eye diseases as well as prevent the problem when you are getting older.
17. Decrease Menstrual Pain
Many women in the world get pain with the periods, especially when they are teens. In almost cases, menstrual pain does not reflect the serious issue, but it so awful if you get menstrual pain every month. Some people can get diarrhea, nausea, headache, abdominal cramping, heavy menstrual flow, etc. Diet plays an important role in reducing pain and you should eat calcium-rich foods, natural oils, lean meat, particularly omega-3 fatty acids like fish oil. Women take fish oil often will reduce menstrual pain successfully, let try it.
18. Prevent Colon Cancer
Eating omega-3 rich foods will reduce the risk of getting colon cancer, which starts with the small polyps like mushrooms growing on the colon wall. Polyps are common, especially when you get older. However, not every polyp develops cancer. When getting the disease, you should balance the diet, get more vitamin D, quit smoking, and take more omega-3 fatty acids. Eating fish oil every day will reduce the development of colon cancer.
19. Reduce Breast Cancer
Breast cancer nowadays is very common and it can appear in almost of the women in the UK and in many countries in the world. If you have a rash around the nipple, dimpling on the breast skin, swelling or a lump on the armpits, or change on the nipple appearance, you should go to see the doctor and check. Although almost of the specialists do not increase, you should get omega-3 rich foods to reduce the development of breast cancer. It is also important to check your breasts more frequently to prevent and identify the problem as soon as possible.
20. Reduce Prostate Cancer
Prostate cancer is common cancer in men. As calculated, there are over 40,000 new cases diagnosed each year. This condition does not develop quickly, so you might not have any sign at the first time of getting it. You should not ignore if you see increased urinate times, straining when you urinate and feel the bladder is not emptied. To prevent this disease, you should eat healthy foods including omega-3 fatty acids from fish or fish oil.
21. Reduce Alzheimer’s
Combining B vitamins and omega-3 fatty acids might reduce the brain shrinkage from Alzheimer’s disease. Omega-3 is particularly good for your brain as it increase the blood in the brain. The omega-3 with the polyunsaturated fatty acids can accumulate in the nervous system and impact the acid transportation better in the brain. Along with fish, you should eat more soybean, canola oil, walnuts, vegetable oils, etc.
22. Improve Your Brain
Omega-3 EPA and DHA are beneficial for your health as they can reduce the risk of health problems. DHA is necessary for the brain development and the maintenance. It is associated to the brain shrinkage, which is a symptom of Alzheimer’s. the adults with brain shrinkage will usually get the cognitive decline, memory loss, and depression increase. As the result, instead of getting a lot of refined foods, meat, you should eat more fish and omega-3 rich foods each week.
23. Reduce Inflammation
The benefits of omega-3 are undeniable and according to the American College of Rheumatology (ACR), the fish oil advantages might take some moths to see the result. For rheumatoid arthritis, you can take omega-3 as a proper diet to reduce inflammation because it reduces the pain, swelling, stiffness in the morning. Eating healthy foods will be the excellent way to reduce the risk of getting health as well as treat them more quickly if you get it.
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If you want to get more helpful tips to take care of your health, you might visit our main Nutrition page. After reading the article about top 23 health benefits of omega-3 fatty acid, I hope that you have learned the most comprehensive information about the foods rich in omega-3s to add into your daily diet. Obviously, eating healthy foods is a crucial way to maintain energy as well as a nice skin. If you have any question or any comment, please leave it below.