Many diet plans require you to cut down on fats and for all the right reasons. However, there is a type of fat that you shouldn’t exclude from your diet. The type being referred to here is omega-3 fatty acids. In addition to being crucial for the smooth functioning of the human body, these fatty acids are loaded with health perks.
But which benefit is associated with omega-3 fatty acids? Well, there are many and our aim in this article is to shed light on the most prominent ones.
So, without any further ado, let’s jump right into it.
Where to get omega-3 fatty acids from?
Omega-3 fatty acids are categorized as essential fat. Despite the body being incapable of making these fatty acids, there are a number of ways for you to ensure their regular intake. Fish and plants happen to be two sources for these fatty acids. When it comes to fish, it boasts two forms of omega-3 i.e. eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
As for plants, the kind of omega-3 present in plants is alpha-linolenic (ALA).
While obtaining omega-3 fatty acids from nutrient-rich foods should be your first priority, a viable alternative is surely available in the form of dietary supplements. Fish-oil supplements are generally loaded with high quantities of EPA and DHA.
How much omega-3 fatty acids should you consume on a regular basis?
The answer to the aforementioned question varies from person to person. Leading health professionals have stated that a person with no history of heart complications is good to eat a minimum of two fish-heavy meals per week. However, it’s recommended for their diet to include different types of fish, especially those with high contents of EPA and DHA.
For those of you who have experienced issues related to heart health, one gram of EPA & DHA on a daily basis might be sufficient. In such cases, fish-oil supplements can help you reach your daily omega-3 intake goals.
Then, there are people with high levels of triglyceride. For them, eating as many foods as possible that provide omega-3 fatty acids, is important. About 2-4 grams of EPA & DHA on a daily basis might aid in regulating the triglyceride levels.
Health benefits of omega-3 fatty acids
If you are wondering which benefits are associated with omega-3 fatty acids, then points listed below are surely going to help.
- Support healthy heart
Studies have indicated that in the US, over 650,000 people succumb to heart disease every year. Moreover, heart disease has emerged as the leading cause of death in the US for numerous racial and ethnic groups.
However, it has been proven that omega-3 fatty acids can aid in lowering risks for a number of heart problems. From reducing triglyceride and blood sugar levels to inflammation, omega-3 is rightfully touted as a heart-health companion.
- Alleviate depression
Depression isn’t just the feeling of sadness when things aren’t going your way. In fact, it causes us to lose interest in life and has thus become a serious problem. This is where omega-3 comes into play. Among the aforementioned kinds of omega-3 fatty acids, EPA happens to be the most effective in alleviating depression.
Not only depression but omega-3 has also proven to be a credible ally against anxiety.
- Enhance vision
The significance of omega-3 in maintaining eye health can be gauged from the fact that a key structural component of the human eye’s retina is DHA. If the body isn’t receiving sufficient DHA intake, there are high chances of vision problems surfacing.
Consuming omega-3 on a regular basis can also help in lowering the chances of blindness.
- Assist with preventing cancer
The number of lives claimed by cancer alone is highly saddening. Over the years, various treatment options for different types of cancers have emerged. Additionally, omega-3 fatty acids have played their part in reducing the risks linked to the prostate (men), colon, and breast (women) cancers.
- May help with metabolic syndrome symptoms
Metabolic syndrome is high blood pressure and triglyceride levels, obesity, and other conditions. Not only that but this syndrome might pave the way for other fatal diseases to surface down the line.
Enter omega-3 fatty acids, a type of fat that serves as an anti-inflammatory agent while reducing risks linked to heart disease.
When discussing which benefit is associated with omega 3 fatty acids, it becomes clear how the said fat type has been helping us in living a healthy life all this time. From reducing heart disease risks to improving brain and eye health, omega-3 fatty acids surely boast several health benefits.