It is likely that you have heard about omega-3 fats somewhere. They are healthy fats that are essential to your body’s health as well as have many health benefits. Therefore, it is important to understand what food sources contain omega-3 and how to incorporate them into your diet.
There are three types of omega-3s namely ALA, EPA, and DHA. They are found in nuts, oily fish like salmon and tuna and avocado. The fat can also be taken in supplement form. This is conducive for vegans or people allergic to natural sources of omega-3s.
Here are some benefits of incorporating Omega-3s in your diet:
Fight Depression and Anxiety
Depression and anxiety are common mental disorders affecting people all over the world. Some studies have shown that people who take omega-3s have fewer risks of facing depression and anxiety.
Furthermore, people already experiencing anxiety and depression reduce symptoms by taking omega-3s. Out of the three types of omega-3s, EPA is the most effective in combating anxiety and depression. So, when in the best multivitamin store, look for the vegan supplement containing mainly EPA.
Improve Eye Health
Omega-3s helps improve your eye health. Most particular, DHA is the type that is the major structural component of your eye’s retina. It is therefore noted that if you don’t get enough DHA, you tend to develop eyesight issues.
Furthermore, a limited supply of omega-3s could increase the risk of macular degeneration.
Promote Your Brain Health
In fact, the main reason you may know for taking omega-3 supplements is to promote better brain health. In as much it is crucial in adults, it is also essential for brain development in infants. DHA accounts for about 40% of polyunsaturated fatty acids in your brain and about 60% in your eye retina.
As early as when you get pregnant, getting enough omega-3 is beneficial to the developing baby. The nutrient helps promotes the following in the baby once they grow:
- Higher intelligence
- Fewer behavioral problems
- Developmental delay risk is reduced
- Decreased risk of autism, ADHD, and cerebral palsy
- Better social and communication skills
Fight Inflammation
Inflammation is the natural response of your body to infections and damages making it an important factor for your health. In short, it is your body’s response to tell you that there is something wrong. Once you get treated, inflammation reduces and goes away.
However, there are some instances when the inflammation can become chronic or long term. This goes on even without the injury or infection. The effects of chronic inflammation could lead to cancer and heart diseases.
On the contrary, omega-3 can reduce the production of substances and molecules linked to body inflammation. These include inflammatory cytokines and eicosanoids.
Fight Autoimmune Diseases
This is a condition where your body’s immune system mistakes healthy cells for infected ones and starts attacking them. For instance, in type 1 diabetes, your immune system mistakes insulin-producing cells in the pancreas and begins attacking them.
Omega-3 combats such autoimmune diseases early enough in life before they develop into something serious.
Before purchasing omega-3 supplements, check with your doctor for correct dosage and whether the supplement is safe for consumption.