Omega 3 Benefits
What are omega 3 fatty acids? What are omega 3 benefits and what are omega 3 side effects?
Omega 3 fatty acids are essential fatty acids; meaning they are vital for our body to function properly. But the human body cannot produce it. In order to obtain this nutrient, you must include foods with omega 3 in your diet.
Omega 3 fatty acids are unsaturated fatty acids and there are three types namely linolenic acid or ALA, eicosapentaenoic acid or EPA, and docosahexaenoic acid or DHA. Foods that are high in ALA are dark green leafy vegetables such as spinach, broccoli and cabbage, seeds like flax, hemp and walnuts and some vegetable oils. Cold water fish such as salmon, mackerel, cod and tuna are rich sources of EPA and DHA.
Fish oil, canola oil, soybean oil, flaxseed or linseed oil and olive oil are examples of oils that contain omega 3. These oils are mostly in liquid form at room temperature.
Omega 3 benefits
Balance cholesterol
If your diet is high in carbohydrates or if you eat more than what you burn, the extra calories are converted into triglycerides and stored in your fat cells. If his happens too often, you will have high triglycerides. It will then increase your blood pressure and cholesterol level and thus increase your risk of heart disease. Consuming foods with omega 3 fatty acids may reduce the triglycerides level and balance your cholesterol.
Heart health
The American Heart Association recommends that everyone's diet should include eating fish rich in omega-3 fatty acids at least twice a week to reduce the risk of heart disease and sudden cardiac death. The reason behind it is that Omega 3 helps prevent plaque build-up, inflammation and blood clots in the arteries.
The brain food
Omega 3 is also the perfect brain food. The brain needs DHA to rebuild and maintain its cells. According to UCLA's Brain Research Institute and Brain Injury Research Center, omega 3 fatty acids help improve learning and memory and fight against mental disorders as depression and mood disorders, schizophrenia, and dementia. Pregnant women are recommended to get enough omega 3 fatty acids to prevent pre-term labor and complications. Studies have shown other omega 3 benefits are easy delivery and lowering the risk of post partum depression.
Enhances immune system
Omega 3 is good for your immune system. It protects your body from bacteria and viruses infections. It helps reduce inflammation and prevent health problems such as asthma, rheumatoid arthritis, atherosclerosis, inflammatory bowel disease, gum disease and some others.
Other omega 3 benefits:
- Blocks period pain-causing chemicals called prostaglandins and thus reducing period pain
- Helps prevents optic nerve disorders
- Researchers from Mansoura University, Egypt revealed that omega 3 has shown to reduce the size of tumors and enhance the positive effects of the chemotherapy drug cisplatin, while limiting its harmful side effects
- According to a spokeswoman for the American Dietetic Association, a deficiency of omega 3 can result in dry scalp and dull looking hair. So a diet that includes omega 3 is vital for hair health and also promotes nails and skin health
Omega 3 side effects
Omega 3 will cause minor gastrointestinal, taste-related problem, upset stomach, diarrhea, and gas for some people. It is also not good for those who are on Coumadin.
Vegans can choose to eat vegetables such as spinach, broccoli, cabbage and cauliflower. Tofu, soybeans and flaxseeds are also sources of omega 3 fatty acids. But some studies have shown that they aren't sufficient to provide the full omega 3 benefits.
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