Just about anyone who’s done a cursory internet search about nutrients and supplements vital for physical and mental wellbeing has likely come across the words “omega-3”. There is no doubt that omega-3 fatty acids are incredibly essential. They have many powerful health benefits for your body and brain. Few nutrients have been studied and medically analyzed as thoroughly as omega-3 fatty acids. However, what are they? Here, we’ll answer that question and give you some reasons why you should unquestionably incorporate omega-3 fatty acids into your supplement regimen.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fatty acids, a family of essential fatty acids that play vital roles in your body and provide numerous health benefits. Since mammalian bodies cannot produce them on their own, humans and other mammals must obtain omega-3 fatty acids through their diet.
The three most useful types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae.
Common foods that are high in omega-3 fatty acids include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil, and walnuts. For people who do not eat much of these foods, an omega-3 supplement, such as fish oil, is recommended.
Why You Need Them
There is an ever-growing list of scientifically proven benefits of supplementing omega-3 fatty acids into your diet. Here are some of the most commonly accepted advantages:
They Battle Depression and Anxiety
Increasingly, studies indicate that people who consume omega-3 fatty acids regularly are less likely to be depressed or troubled by anxiety-related symptoms such as excessive worrying and nervousness. Some people who suffer from anxiety and depression are thought to have low blood levels of EPA and DHA. Both EPA and DHA are in fish oil.
They Reduce the Risk of Heart Disease
Omega-3 fatty acids provide several benefits related to heart health. They can lower blood pressure, reduce the body’s triglyceride count, help maintain good cholesterol levels, prevent blood clots, and fight plaque buildup in arteries. Omega-3 fatty acids also contain anti-inflammatory properties and prevent the production of various substances commonly released during bodily inflammation responses.
They Are Great for Your Skin
DHA is a vital structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin. A healthy cell membrane results in soft, moist, supple, and wrinkle-free skin. EPA, another omega-3 fatty acid, also benefits your skin in several ways, including managing oil production and hydration of your skin, reducing premature aging of your skin, and fighting off the risk of acne. Omega-3 fatty acids can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure.
They Promote Brain Health During Pregnancy and Early Life Stages
Omega-3 fatty acids are crucial for brain growth and development in infants. DHA accounts for nearly half of the polyunsaturated fatty acids in your brain. Getting enough omega-3 fatty acids during pregnancy delivers numerous benefits for your child’s health, including increased IQ, stronger communication and social skills, fewer behavioral problems, and overall decreased risk of developmental delay.
They Are Powerful Anti-Inflammatory Agents
Inflammation is an entirely natural response to bodily harm and infection, so occasional inflammation is essential. Chronic inflammation, however, can cause long-term health issues, including heart disease and cancer. Regular intake of omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation.