What’s The Fuss About Omega 3’s?
by Richard | Nov 29, 2021 | Supplements
Growing up, my parents would always give my siblings and me a teaspoon of a yellowish-ish liquid.
It smelled kinda weird – and a great deal like fish.In fact my mom would give it to us in the morning before going to school.
When I got older, I started swallowing the capsule version which was less messy. In a strange way, I felt like a grown up; swallowing capsules. Later on, I found out that these were omega-3 capsules!
have since learned from other nutritionists, and doctors, that these can be very effective! So, why is it so important to take omega-3?
Where else can you find omega 3? Are there any omega complexes that we need to know about?
Not to worry! – We are going to talk about all these questions in the article!
These omega-3 supplements are some of the best available!
What are omega-3 fatty acids?
Arthur A Spector and Hee-Yong Kim describe omega 3s as a group of essential fatty acids that play very important roles in the body.The meaning of essential fatty acids is that the body cannot produce them on its own. Therefore we have to get them from diet or through supplementation.Freydis Hjalmarsdottir, MS states that Omega 3s are one of the most studied nutrients. And they have a long list of benefits that we are going to talk about.
What Are The Sources Of Omega-3s?
Omega 3 fatty acids are found in fatty foods such as mackerels, salmon, nuts, eggs, and dairy from grass fed animals.
Omega-3s can also be found in plant based sources such as chia seeds, brussel sprouts, hemp seed, flax seeds, perilla oil from perilla seeds, walnuts, chlorella, and many more!
Omega-6 To Omega-3 Ratio
There is also a group of fatty acids called omega-6s that are equally as important to the body as omega-3 fatty acids.Both omega-3 and Omega-6 fatty acids produce molecules called eicosanoids that play a role in providing anti-inflammatory and anti-clotting effects.
Some studies however hypothesize that the intake of too much omega-6 will counteract the anti-inflammatory effects of omega-3 fatty acids.
Omega-6 sources include;
- Safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, pumpkin seeds.
Kris Gunnars, BSc writes for healthline that the western diet consists of more sources of omega -6 compared to omega-3. As a result, there is more intake of omega-6, creating an imbalance in the omega-3, omega-6 ratio. Harvard health reports that in order to maintain a balance between omega 6 and omega-3, we need to take in more omega-3 and not less omega-6.
What Are The Benefits Of Omega-3 Fatty Acids?
Omega-3 Boosts Brain Function
Because the brain starts to develop while we are still in the womb, it is important for pregnant women to take omega-3 supplements and eat foods rich in omega-3 fatty acids.Infants and young children should also be fed foods rich in omega 3 and omega-3 supplements.
Ingrid B Helland , Lars Smith, Kristin Saarem, Ola D Saugstad, and Christian A Drevon report that infants who were fed a diet high in omega-3s and whose mothers took omega-3 supplements had;
- Higher intelligence
- Better communication and social skills
- Fewer behavioral problems
- Decreased risk of developmental delay
- Decreased risk of ADHD, autism and cerebral palsy
Omega-3 reduce the risk of developing heart disease
An article by Alexander Leaf states that evidence of reduced incidences of coronary heart disease was first discovered among Greenland Eskimos, whose diet is mainly composed of fatty fish that are high in omega-3 fatty acids.Omega-3 fatty acids reduce the risk of heart disease by; Reducing the levels of triglycerides Reducing blood pressure Raising the levels of good cholesterol (HDL)
Reducing clotting of blood Reducing inflammation According to Sang Mi Kwak , Seung-Kwon Myung, Young Jae Lee, Hong Gwan Seo, and the Korean Meta-analysis Study Group omega-3 fatty acids do not reduce the risk of cardiovascular events such as stroke and heart attacks.
Omega-3s Improve Eye Health
There is a
component of omega-3 called DHA that is a structural component of the retina.When we don’t get enough omega-3, hence DHA, we may develop poor eyesight.Enough intake of omega-3 also reduces the risk of macular degeneration.
Omega-3s Are Anti-Inflammatory Agents
Inflammation is your body’s way of protecting itself from harmful stimuli. There are two types of inflammation, acute and chronic.Acute inflammation is what the body uses to fight diseases. When inflammation becomes chronic, diseases start to develop.“Omega-3 fatty acids reduce the production of inflammatory molecules called eicosanoids and cytokines” Philip.
Omega-3 help with depression and anxiety
With the increasing pressures to work study and try to make a living on this earth, more and more people are developing anxiety and depression. One study indicated that people who took omega-3 supplements daily were less likely to develop depression. Also, people with depression and anxiety have reported an improvement in their symptoms. One form of omega-3, EPA, is an active ingredient of most antidepressants. So, taking omega-3s has also been shown to improve moods, and prevent violent outbursts.
Omega-3s might have some anticancer properties
Cancer has increasingly become one of the most common causes of death in the world.Some researchers are claiming that omega-3s have a role in fighting against cancer. A case control study by Evropi Theodoratou et al reports that omega-3s lower the risk of colorectal cancer. Also, some studies also suggest that omega-3s can also lower the risk of prostate cancer and breast cancer. However, more studies are needed to establish these effects.
Omega-3s Improve Bone and Joint Health
According to M C Kruger et al,omega-3s boost the amount of calcium in the bones, strengthening them by increasing bone density. This reduces the risk of osteoporosis and arthritis. People with arthritis who take omega-3s regularly reported less pain and improved grip strength.
Omega-3s May Be Good For Your Sleep
Not getting enough sleep can have many negative impacts on our lives. And sleep deprivation can also increase your risk of developing illnesses such as diabetes mellitus, obesity and depression. In one article by Katri Peuhkuri, Nora Sihvola, and Riitta Korpela, low levels of DHA , a component of omega 3, has been linked to reduced levels of melatonin, the sleep hormone. If you’re having trouble sleeping, incorporating more omega 3’s into the diet might help.
Your Skin Sill Thank You!
DHA, a component of omega-3 is a structural component of the skin.To achieve wrinkle-free , soft, and moist skin, start incorporating more of those lovely omega-3s! Omega-3s help enhance skin health by; Reducing premature aging of skin cells Regulating the oil production of sebaceous glands under the skin. Hydrating the skin Preventing acne
Other benefits of omega-3s include;
- Improving menstrual pain
- Reducing fat in the liver
- Improving asthma symptoms in children
- Lowering the risk of degenerative diseases
Conclusion
Omega-3 fatty acids are the gift that keeps on giving. Although I have only talked about a few of the benefits, there are so many more. If you are planning to have a child, make sure omega-3s are part of your pregnancy diet.
Thank you for reading! :)
Have you or anyone you know benefited from omega-3 supplements? Why or why not? What’s your favorite way to get your Omega 3’s?
(C) Copyright 2021 Whole Health Emporium. All Right Reserved.Article Credits: Pauline D. and Richard TracyWorks CitedCalder, Philip C. “N-3 Polyunsaturated Fatty Acids, Inflammation, and Inflammatory Diseases.” The American journal of clinical nutrition 83.6 Suppl (2006): 1505S-1519S. Print.Freydis Hjalmarsdottir, M. S. “17 Science-Based Benefits of Omega-3 Fatty Acids.” Healthline.com. N.p., 15 Oct. 2018. Web. 19 Nov. 2021.Helland, Ingrid B. et al. “Maternal Supplementation with Very-Long-Chain n-3 Fatty Acids during Pregnancy and Lactation Augments Children’s IQ at 4 Years of Age.” Pediatrics 111.1 (2003): e39-44.
Print.Kris Gunnars, Bsc. “What Are Omega-3 Fatty Acids? Explained in Simple Terms.” Healthline.com. N.p., 23 May 2019. Web. 19 Nov. 2021.Kwak, Sang Mi et al. “Efficacy of Omega-3 Fatty Acid Supplements (Eicosapentaenoic Acid and Docosahexaenoic Acid) in the Secondary Prevention of Cardiovascular Disease: A Meta-Analysis of Randomized, Double-Blind, Placebo-Controlled Trials: A Meta-Analysis of Randomized, Double-Blind, Placebo-Controlled Trials.” Archives of internal medicine 172.9 (2012): 686–694. Print.—. “Efficacy of Omega-3 Fatty Acid Supplements (Eicosapentaenoic Acid and Docosahexaenoic Acid) in the Secondary Prevention of Cardiovascular Disease: A Meta-Analysis of Randomized, Double-Blind, Placebo-Controlled Trials: A Meta-Analysis of Randomized, Double-Blind, Placebo-Controlled Trials.” Archives of internal medicine 172.9 (2012): 686–694. Print.Leaf, Alexander. “Historical Overview of N-3 Fatty Acids and Coronary Heart Disease.” The American journal of clinical nutrition 87.6 (2008): 1978S–80S. Print.“No Need to Avoid Healthy Omega-6 Fats.” Harvard.edu. N.p., 20 Aug. 2019. Web. 19 Nov. 2021.Singh, Meharban. “Essential Fatty Acids, DHA and Human Brain.” Indian journal of pediatrics 72.3 (2005): 239–242. Print.Spector, Arthur A., and Hee-Yong Kim. “Discovery of Essential Fatty Acids.” The Journal of Lipid Research 56.1 (2015): 11–21. Print.
