6 Benefits of Omega 3s & Why You Need Them Daily
Have you ever wondered why omega 3s are praised as super nutrients? These essential polyunsaturated fats, including EPA, DHA, and ALA, play a crucial role in maintaining optimal...
Have you ever wondered why omega 3s are praised as super nutrients?
These essential polyunsaturated fats, including EPA, DHA, and ALA, play a crucial role in maintaining optimal health and vitality. From boosting heart health to enhancing brain function, omega 3s provide benefits for almost every area of our health.
Since our bodies are not able to produce omega 3s on their own, it's vital to get them from our diet.
Read on to discover why incorporating omega 3s into your daily routine can make a significant difference in your overall well-being!
What are omega 3s?
Omega 3s are an important group of healthy polyunsaturated fats that include EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). Omega 3s are considered an essential nutrient, meaning your body can’t produce them on its own and you need to get them through your diet in order to maintain optimal health.
The best food sources of omega 3s
- Oily fish like salmon, mackerel and sardines
- Walnuts
- Flaxseeds
- Chia seeds
- Seaweed
To boost your omega 3 intake you can also add in a supplement made from wild-caught, third-party tested fish oil or an extraction from algae if you follow a plant-based lifestyle.
The incredible health benefits of omega 3s
1. Boosts cardiovascular wellness
Omega 3 fatty acids have been shown to reduce triglyceride levels, a type of fat that circulates in your blood. They are the most common type of fat within your body, but when they’re high they can increase your risk of heart disease. (1)
Research also shows that omega 3s can reduce blood pressure and reduce the likelihood of cardiovascular events like heart attacks and strokes. (2) (3)
2. Improves brain function
Omega 3s are an essential component of your brain, with 40% of your brain’s fatty acids being DHA. Research has shown that consuming omega 3s improves learning, memory, cognitive well-being, and blood flow to the brain.
Omega 3s are thought to promote proper cognition by supporting the proper membrane fluidity of your neurons and increasing neurotransmitter release.
They also help to preserve your neurons and protect your brain against neurodegeneration. (4)
3. Reduces overall inflammation
Chronic inflammation can wreak havoc on your body and is associated with all kinds of health concerns such as cardiovascular disease, depression, acne, diabetes, arthritis, and autoimmunity.
Luckily, omega 3s have powerful anti-inflammatory properties that can help to reduce levels of chronic inflammation.
Omega 3s work by helping your cells produce molecules that calm inflammation and lower levels of inflammatory chemicals. (5)
4. Promotes healthy skin
Omega 3s offer powerful support for skin health by helping to maintain your skin’s lipid barrier, which prevents dryness and keeps it hydrated. (6)
The powerful anti-inflammatory properties of omega 3s can also reduce the production of inflammatory compounds in your skin, helping to reduce redness and swelling in conditions like acne, psoriasis, and eczema.
The antioxidant benefits of omega 3s can also help to protect your skin from free radical damage and oxidative stress, potentially reducing the signs of premature aging. (7)
5. Supports eye health
Many people are unaware of the essential role that omega 3s, DHA in particular, play in eye health and vision. This is because DHA is a major component of the retina, helping to support the integrity and function of photoreceptor cells, which are needed for clear vision. (8)
Scientific studies have shown that omega 3s might have the potential to reduce age-related macular degeneration (AMD), a leading cause of blindness, by reducing inflammation and oxidative stress in the eyes. (9)
Additionally, omega 3s might help to alleviate dry eye syndrome by enhancing tear production and reducing tear evaporation. (10)
6. Enhances mood & mental health
Omega 3 fatty acids are powerful allies for mood and mental health, with a wealth of scientific evidence to back their benefits.
EPA and DHA are critical for brain function, since they form essential components of brain cell membranes, promoting healthy communication between nerve cells.
Research also shows that omega 3s can alleviate symptoms of depression and anxiety by reducing brain inflammation and supporting serotonin production, the neurotransmitter responsible for mood regulation.
Having a regular intake of omega 3s has been linked to improved mental clarity, better stress management, and overall emotional well-being. (11)
Final thoughts
Incorporating more omega 3s into your daily diet can have profound benefits for your overall health, from supporting heart and brain function to enhancing skin and eye health.
These essential fats play a crucial role in reducing inflammation and promoting mental well-being. Make sure to include omega 3-rich foods or a quality supplement in your routine to harness their full potential and improve your well-being!
Written by Zaheera Swing - Nutritional Therapist & Herbalist
(BSc Hons Nutritional Science + NTPD)