Benefits of Omega-3 Fatty Acids: A Comprehensive Guide to Fish Oil Supplements

If you had ever laid an eye on the essential nutrients then you must have seen ‘Omega 3 fatty acid’ written in bold. Omega 3 fatty acid seems like the king of nutrients.

But why?

Omega 3 fatty acid is essential fat primarily obtained from cold-water fish. It contains crucial elements like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These compounds aid in the smooth functioning of the heart, brain, eyes, immunity, skin and bones. 

Omega 3 fatty acids has immense heart benefits. It helps lower blood pressure and reduce inflammation. Researchers have studied its benefits for mental health, cognitive health, reproductive health and overall wellness.

Omega 3 Fatty acids

Omega-3 fatty acids are important for preventing and managing heart diseases. Fish like salmon, mackerel, herring, sardines, lake trout, and tuna contains high amounts of omega-3 fatty acids. 

Here are 7 healthy benefits of Omega-3

1. Fights Depression and Anxiety

Studies suggest Omega-3 fatty acid seems to be a potential preventive. People who consume Omega-3 regularly are less likely to be depressed. It is an effective antidepressant that helps in relieving the symptoms of depression and anxiety. 

Also Read: Ayurvedic Treatment for Depression

2. Improves Eye Power

Omega-3 in the diet helps prevent macular degeneration. It is one of the leading causes of permanent vision impairment and blindness. DHA is a major structural component that makes up the eye’s retinas.  Studies have linked omega-3 to a reduced risk of macular degeneration. 

Also Read: Ayurvedic Doctor recommends 10 best nutrients for your eyes

3. Promotes Brain Health

Studies show that DHA accounts for 40% of the polyunsaturated fatty acids in brain and 60% in the retina of the eye. That’s why Omega-3 is a must-add in the diet of pregnant ladies and infants. Omega-3s during pregnancy and early life is crucial for your child’s development.

Omega-3 supports higher intelligence, better communication and improved behavioural patterns. It also reduces the risk of developmental delay and lowers the risk of ADHD, autism and cerebral palsy.

Also Read: Food for your brain

4. Improves Heart Health

Heart disease claims the highest number of lives around the world.  And one probable preventive is eating a diet that included fish. Researchers found that it’s the Omega-3 fatty acid in the fish that took care of heart health. 

Omega-3 fatty acid lowers the bad cholesterol, regulates blood pressure and boosts good cholesterol. It also prevents the formation of harmful blood clots, plaque and inflammation.

Also Read: How anger affects your heart?

5. Reduce Symptoms of ADHD

ADHD is a behavioural disorder often marked by inattention, hyperactivity and impulsivity. Scientists say that Omega-3 fatty acids can help reduce the symptoms of ADHD. It decreases hyperactivity, impulsiveness, restlessness and aggression.

Also Read: How electronic gadgets impact your mood?

6. Lowers the risk of cancer

Omega-3 helps in relieving chronic inflammation which contributes to a range of diseases. Omega-3 reduces the production of eicosanoids and cytokines that’s linked to inflammation. It lowers the risk of colon cancer by 55%.  Some studies also report that it lowers the risk of breast cancer and prostate cancer.

Also Read: How to overcome the fear of cancer recurrence?

7. Delays age-related diseases

Ageing increases the risk of several chronic and deadly diseases. Cancer, Alzheimer’s, arthritis, mental disorders, the risk increases with age. Several studies have linked Omega-3 intake to a reduced risk of these diseases.  

Omega-3 is also seen to improve bone strength and joint health thus reducing the risk of osteoporosis. Thus, it prevents the chances of bone damage and fractures. Omega-3 is also shown to improve sleep which deteriorates with age. 

Apart from these, Omega-3 also helps in improving skin health. It is an essential nutrient for overall well-being for the mind, brain and body.

Also Read: 13 best and worst cooking oils

Omega-3 fatty acids Sources: Foods and Supplements

There is nothing better than getting the nutrients directly from nature. Adding fish to the diet at least twice a week is enough to ensure a steady supply of omega-3 for the body. Certain plant foods also contain Omega-3 but it contains ALA lacks the DHA and EPA compounds. That’s why adding fish foods is recommended for Omega-3. 

But if you don’t like fish, then you can consider taking omega-3 supplements. However, there are hundreds of options to get this supplement. But I recommend cure garden omega 3, it is a highly effective and cost-efficient supplement to fish oil. You can take a 1000mg capsule each day.

However, if you are undergoing treatment, taking other medications or have heart problems then consult your doctor to suggest a personalized dosage. Cure garden omega-3 is safe in pregnancy and can be used by people of all ages. 

Conclusion

The omega-3 fatty acid is a very important nutrient that one must consciously add to their diet. The best option is having a diet that includes freshwater fish at least twice a week. But not everyone eats fish or nor they don’t it so often. For such people, Omega-3 supplements are effective in offering the same benefits and lowering disease risks.