Foods and dietary supplements contain omega-3 fatty acids. They help in the proper functioning of the membranes that surround all cells in the body.
Omega-3 fatty acids are classified into three types:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Plant oils, such as chia seeds, flaxseeds, and walnuts, are high in ALA. Cold-water fatty fish, such as mackerel, salmon, herring, and sardines, are high in DHA and EPA.
The body can convert small amounts of ALA into DHA and EPA. Most people in the United States have enough ALA in their diet, according to the Office of Dietary Supplements (ODS). Experts have yet to establish how much DHA and EPA a person needs.
In this article, we are going to discuss the amazing facts about omega-3 and its benefits.
Some amazing proven facts about Omega-3
Here are 7 proven facts about omega-3:
1. Reduces risk of Heart Disease
The research results on seafood (fish and shellfish) diets and heart disease show moderate evidence that persons who eat seafood at least once a week are less likely to die of heart disease than those who consume seafood rarely or never. The 2010 Dietary Guidelines for Americans (3MB PDF) include a new recommendation that people consume 8 or more ounces of a variety of seafood per week because it contains a variety of nutrients, including omega-3 fatty acids.
2. You may include EPA and DHA supplements in your diet
Evidence suggests that you should include EPA and DHA-rich seafood in a heart-healthy diet. However, researchers haven’t proven EPA and DHA supplementation to protect against heart disease. Two groups of scientists examined the data on the impact of EPA/DHA supplements on the risk of heart disease in 2012. One group examined only to research involving persons with a history of heart disease. And the other examined research including both people with and without a history of heart disease. Neither study found strong evidence that the supplements had a protective impact.
3. It may reduce rheumatoid arthritis symptoms
According to a study, EPA, and DHA, the types of omega-3s found in seafood and fish oil may be moderately helpful in relieving rheumatoid arthritis symptoms.
Many of the study participants included in the analysis reported having less morning stiffness, less joint swelling and pain, and less need for anti-inflammatory drugs to control their symptoms when they took fish oil.
4. It helps in early development
The nutritional value of seafood is especially important during fetal development, early infancy, and childhood. Women pregnant or breastfeeding should consume 8 to 12 ounces of low-methyl mercury seafood per week as part of a healthy eating pattern while staying within their calorie needs.
Pregnant or breastfeeding women should consume no more than 6 ounces of white tuna (branded as “albacore”) per week. Tilefish, sharks, swordfish, and king mackerel are rich in methyl mercury and should be avoided.
5. There may be a link between omega-3 fatty acid and brain and eye diseases
There is an ongoing study on omega-3 fatty acids and brain and eye diseases. But there is insufficient evidence to draw conclusions about the efficacy of omega-3s for these conditions. DHA is essential for the proper functioning of the brain and the eyes. Researchers are actively looking into the potential benefits of DHA and other omega-3 fatty acids in preventing or treating a wide range of brain and eye conditions.
6. There may be a link between omega-3 fatty acids and prostate cancer
There is conflicting evidence about whether omega-3 fatty acids in seafood and fish oil (EPA/DHA) are linked to an increased risk of prostate cancer. Additional study into the association between omega-3 consumption and prostate cancer risk is being conducted.
7. Consuming seafood is good
The final line is that consuming seafood is good for you. These facts about omega-3 are unclear if omega-3 supplements are useful. Speak with your doctor if you’re thinking about taking omega-3 supplements. It is especially important to see your (or your child’s) health care provider if you are pregnant or breastfeeding, if you take blood clotting medication, or think of giving an omega-3 supplement to your child.
The Health Benefits facts about Omega-3 Fatty Acids
Blood fat (triglycerides). Triglyceride levels can be reduced using fish oil. High amounts of this blood fat increase your risk of heart disease and stroke.
Rheumatoid arthritis. Supplementing with fish oil (EPA+DHA) may help with stiffness and joint pain. Anti-inflammatory medications show better results when omega-3 supplements are used.
Depression. Some studies have found that cultures that consume foods high in omega-3 fatty acids had reduced rates of depression. The research on the impact of fish oil supplements on depression has been mixed. We require more research to see if it can make a difference.
Baby development. DHA appears to be important for infant visual and brain development.
Asthma. A food high in omega-3 fatty acids reduces inflammation, which is a major cause of asthma. More research is necessary to confirm whether fish oil supplements improve lung function or reduce the quantity of medication required to control the condition.
ADHD. According to research, fish oil can help some children with ADHD by reducing symptoms and improving mental functions such as thinking, remembering, and learning. However, more research is necessary for this area, and omega-3 supplements should not be used as the only treatment.
Alzheimer’s disease and dementia. Some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia and positively affect gradual memory loss linked to aging. But that’s not certain yet.
How much Omega-3 do you need?
The American Heart Association recommends patients who do not have a history of heart disease eat at least two servings of fish each week (a total of 6-8 ounces). This should include a wide range of fish. Cold-water wild fish such as mackerel, tuna, salmon, sardines, and herring are high in omega-3 fatty acids.
If you have heart problems, your doctor may advise you to take one gram of EPA + DHA every day. If you cannot get this amount through diet alone, consult your doctor about taking a fish oil supplement.
Even if you take medicine to lower your triglyceride levels, you may need to eat more high in omega-3 fatty acids if you have high triglyceride levels. Your doctor may also advise you to take a fish oil supplement. For patients with high triglyceride levels, 2-4 grams of EPA + DHA per day is suggested. This amount has been found to reduce triglyceride levels by 25 to 35%.
Risks
The side effects of omega-3 supplements, according to the NCCIH, are usually mild and may include:
- Bad breath
- Bad-smelling sweat
- Headaches
- Heartburn
- Nausea
- Diarrhea
According to the ODS, if a person uses anticoagulants, which are drugs that prevent blood clotting, then taking large dosages of omega-3 supplements may cause bleeding problems.
The Bottom Line
Omega-3 fatty acids are an important part of a person’s diet and contribute to the overall health of all cells in the body. Most people get enough omega-3 fatty acids in their diet to meet this requirement.
Omega-3 fatty acids are plentiful in fish. There is strong evidence that eating more fish can help lower a person’s risk of getting cardiovascular disease. However, there is no clear evidence that taking omega-3 supplements provides similar health advantages.
