Omega-3s: Benefits, Drawbacks and Foods to Add to Your Diet

You probably know at least one person who takes fish oil has boost their omega-3which would benefit to the heart, in the eyes and cognitive health. But what exactly are omega-3? In addition to the potential advantages, it is important to consider side effects and if omega-3 is suitable for your body. You should also note that omega-3s are present in many foods that you may have in your pantry or refrigerator at the moment, so supplements may not be necessary unless your doctor recommend them.

What are omega-3 fatty acids?

Omega-3 fatty acidsA type of polyunsaturated fat, is an essential part of human food. Unlike other fats that the body is able to synthesize (called non-essential fatty acids), omega-3 cannot be made from zero. They are essential for various bodily processes, such as the manufacture of hormones for blood coagulation, contraction and relaxation of arteries and genetic functions. In other words, we need omega-3, and we can only get them from food or supplements. There are three main types of omega-3 fatty acids:

• Eicosapentaenoic acid, or EPA
• Docosahexaenoic acid, or DHA
• Alpha-linolenic acid, or ALA

Add omega-3 to your diet

Different types of foods provide different omega-3 fatty acids. The first two types, EPA and DHA, are abundant in fish, which is why they are commonly called “Omega-3 sailors”. The third type, ALA, is common in a variety of food sources, including certain oils, nuts, leafy vegetables and certain meats.

Part of the best sources Omega-3s are:

• herring
• Wild salmon
• Blue tuna
• Mackerel
• Sardines
• Anchovy
• Lake trout
• Striped bass
• Nut
• Linseed
• Animal meat fed with grass
• Chia seeds
• Canola oil

Fish, by far, is the best source in omega-3. If you are a vegan or you do not eat seafood, you may need to work particularly hard to get enough of these important fats in your diet. In this case, omega-3 supplements can be useful, especially for EPA and DHA. Although your body naturally converts a small amount of ALA into DHA and EPA, it can be a good idea to make sure you consume fish or supplements that include them.

Advantages supported by the science of omega-3

Scientists have noted a variety of advantages that can be associated with omega-3 fatty acids. Some of them have more evidence than others, we will therefore examine the most notable advantages with some of the most promising scientific supports.

Reduce your risk of heart disease

A wide range of studies has shown a link between heart health and omega-3 fatty acids. These fats seem to have a positive impact on various aspects cardiovascular health. More particularly, however, omega-3s were correlated With a more stable heart rate, lower blood pressure and heart rate, better function of blood vessels and lower inflammation levels.

Replacement of saturated fatsLike red meat, butter and dairy products for whole fats, with unsaturated fats such as omega-3s can reduce the risk of developing heart disease.

Fight anxiety and depression

Although more research is needed as to the exact correlation between mental health and omega-3 intake, there seems to be solid evidence that these fats can help Reduce depression and anxiety For many people. EPA, in particular, has shown Promising results as a treatment of light to moderate depression.

Improve Eye Health

Omega -3 – EPA and DHA in particular – play a major role in the construction of cell makeup From our eyes. Not only do they help during our first stages of development, but research suggests that a constant and adequate contribution of these fats can help prevent vision problemssuch as macular degeneration later in life.

Promote the development of the prenatal and childish brain

Scientists actively study the general link between omega-3 and brain health, especially in the uterus and during our first life. Some studies have shown that children of mothers who take Omega-3 supplements during pregnancy and breastfeeding May have better mental treatment capacities than those who do not. In addition, studies have shown that mothers who take DHA supplements can Improve nutrition of breast milk For infants, leading to better cognitive function and to life later in life.

Slow cognitive decline

Due to the link between omega-3 and general health of the brain, it may not be surprising that some research maintains that these fats can slow down the cognitive decline as we age. This can be particularly promising to help slow the effects of dementia And Alzheimer’s disease, although more research is still necessary in this area.

Scientists still study these advantages and many other advantages of omega-3 fatty acids, including their effect on ADHD, metabolic syndrome and certain autoimmune diseases.

Disadvantages of omega-3 supplements

In general, Doctors recommend Whether you get most or all of your omega-3 fatty acids from food sources. Grilled or baked fish (non-fried) are the best thing to add to your diet, as well as some of the other foods mentioned above.

Omega-3 supplementsLike fish oil or cod liver oil, however, offer many of the same advantages as obtaining these fats thanks to food sources. These supplements are generally considered safe when taken in moderation. However, there are some potential drawbacks to consider.

Risk of bleeding

There is an indication that omega-3 supplements can improve the effects of drugs, herbs and anti-coagulation supplements. When taken together, this can increase your risk of bleeding or reduce your ability to stop bleeding.

Other potential drug interactions

Additional research is necessary on how fish supplements interact with other drugs and food supplements. In particular, there may be unfavorable interactions between omega-3 supplements and drugs taken for blood pressure, birth control and weight loss.

General side effects

Some users of omega-3 supplements have noted the general discomfort associated with them. This may include heartburn, nausea and diarrhea.

Other side effects of omega-3 supplements that some have noted include the aftertaste and bad breath, as well as rashes in some cases. Those who suffer from seafood allergies should also consult their doctors before taking fish oil supplements.

Should you take omega-3 supplements?

Omega-3s are essential for cell growth and overall health, and it is essential to include them in your normal food intake. Ideally, it is preferable to do it thanks to sources such as fish, nuts, linseed oil and other foods rich in omega-3 fatty acids.

However, if you cannot include these foods in your diet, omega-3 supplements are a relatively safe alternative. It is easy to find supplements filled with a balanced portion of the three major omega-3s, and they are relatively inexpensive. Keep in mind, however, that they should be taken in moderation and in consultation with your doctor. Some omega-3 supplements can interact with other drugs or supplements you take, and you may experience other side effects.

Although more research is necessary to fully discover all the advantages of omega-3, one thing is clear: they are an important part of any balanced diet.