Part One
Scientists are linking omega-3 fats to far-reaching benefits, ranging from a healthy heart to a radiant skin. Consider increasing your daily intake of these healthy fats. Read about 15 health benefits of omega-3 fatty acids according to science, in this post from Jen Reviews and 15 best omega-3 foods.
You may have heard about omega-3 fatty acids before, but you may not quite understand what it is or why we need it. Omega-3 is an essential fat the body is incapable of making naturally. That means that we have to get it from the foods and supplements that we put into our body.
Omega-3 is a polyunsaturated fat, which basically means that it is one of the “good fats”. Polyunsaturated fats are natural and healthy whereas saturated fats, or “bad fats,” are found in highly-processed foods and can lead to unfavorable health complications when consumed in large amounts and over a long period of time.
15 Health Benefits Of Omega-3 Fatty Acids
Omega-3 is important for quite a few reasons, some of which being;
- Regulation of blood clotting;
- Boosting artery wall relaxation and contraction;
- Strengthening of cell membranes;
- Normalizing the speed at which your heart beats; and
- Brain development and growth.
And that’s just the beginning. If you’re not reaching for a plate of salmon just yet, you will be after this list.
1 Omega-3 fatty acids help fight anxiety
Anxiety disorders are not always easy to diagnose because it can affect different people in different ways. Symptoms of anxiety can be mental and physical and are at some times debilitating. The most common symptoms are feelings of dread and panic, heart palpitations, difficulty breathing, feelings of disassociation with reality, sweating, chest pains and nausea.
There is not always a trigger leading up to an anxiety or panic attack, which is one reason the disorder is so difficult to live with. While medication is widely available and information on coping mechanisms is easy to find, some people prefer a natural remedy.
An Ohio study on the effect of Omega-3 on cytokine production in the brain yielded a surprising side effect of the intake of Omega-3 fatty acids by a group of medical students. The students taking the Omega-3 supplement showed a marked reduction in stress and anxiety when compared to the students who received the placebos.
The chemical responsible for regulating our moods and therefore our levels of anxiety is called serotonin. It’s Serotonin’s job to transmit messages from neuron to neuron, but when our cell membranes don’t get enough Omega-3 the serotonin is blocked.
A regular intake of omega-3, fatty acids strengthens the cell membranes, which, in turn, boosts the performance of serotonin, which prevents anxiety.
2 Omega-3 fatty acids improve eye health
Omega-3 fatty acids are so beneficial to the development of strong, healthy eyes that many baby formula companies add it to their formula. Omega-3 is recommended for pregnant women for the same reason.
Omega-3 is made up of eicosapentaenoic acid and docosahexaenoic acid (DHA). DHA is found naturally in the retina and its presence there is said to keep it healthy and functioning. Omega-3 can also be used to combat dry-eye syndrome, a disorder where your eyes do not produce enough moisture resulting in itchy eyes, accompanied by a burning sensation. Numerous studies were carried out on infants and adults and the results have shown visual acuity improvement to be undoubtedly linked with an increase of Omega-3 consumption.
3 Omega-3 Fatty acids can help fight infertility
It is estimated that nearly 10 percent of women in the United States struggle to conceive naturally and or carry a baby to term, and this number only increases as women get older.
While battling infertility is a complicated and often expensive process, one thing that you can do to help is to increase your daily intake of omega-3 fatty acids.
Omega-3 fatty acid
- Balances irregular menstrual cycles.
- Enhances blood flow into the uterus, boosting the development of your uterine lining.
- Enhances the naturally produced cervical mucus which helps sperm reach and fertilize eggs.
- Curtails inflammation in the uterus.
Inflammation in the uterus can be aggravated by Pelvic Inflammatory Disease (PID). PID is an infection in your fallopian tubes, womb and ovaries. Symptoms include; pain during vaginal intercourse, unusual bleeding, nausea, back pain and fever. If you do not receive treatment, the infection could result in blockages and adhesions in your fallopian tubes. It is recommended to couple medication with omega-3 to speed up the reduction of inflammation.
Omega-3 fatty acids also have important fertility benefits for men. It plays a part in the level of sperm production and increases blood flow, which aids in circulation to a man’s genitals.
4 Omega-3 fatty acids can be used to treat skin issues
When it comes to maintaining a healthy complexion and treating skin conditions, what you put into your body may be more important than what you put on your face.
A diet that includes omega-3 fatty acids can be very beneficial in fighting and reducing oily skin, acne, psoriasis and eczema, to name a few. This is because the fatty acids work to keep cell membranes healthy. When your cell membranes are healthy they are efficient in acting as barriers to any harmful substances, while still allowing nutrients into the cells and waste to pass out of the cells.
A healthy cell membrane also allows cells to hold more water, resulting in hydrated and healthy looking skin.
When suffering from acne, you may experience a painful redness and swelling. This is caused by inflammation in the skin. Omega-3 has anti-inflammatory properties.
5 Omega-3 fatty acids improve cardiovascular health
Possibly the most important reason to take omega-3 fatty acids is for your heart’s health. Omega-3 offers a myriad of positive and healing effects when it comes to blood pressure and heart disease. Doctors recommend eating at least two portions of omega-3 rich fish per week for the heart healthy benefits.
Omega-3 fatty acids are unsaturated, which is the healthy natural fat as opposed to saturated fats which is what you find in highly processed foods. Switching out saturated fats for omega-3 unsaturated fatty acids will lower your cholesterol levels.
Inflammation can be a culprit in blood-vessel damage and an increased risk of strokes. The anti-inflammatory properties of omega-3 works to counter this damage. Atherosclerotic plaque is the calcification of arteries. It occurs when there is a buildup of plaque within the arteries. The plaque is formed from cholesterol, waste from cells and excess calcium. As more and more plaque collects in the arteries, it starts to cut off the flow of blood to the rest of the body and may result in angina, heart disease and kidney disease. If a clot of plaque dislodges, it may result in a heart attack or stroke.
Triglycerides in Omega-3 stabilize the process of atherosclerotic plaque buildup.
6 Omega-3 fatty acids can ease menstrual pain
Menstruation is different for every woman, but many women experience uterine cramping, nausea, back pain and more on a monthly basis.
A Danish study investigated the effects of omega-3 fatty acids and vitamin B12 in relation to menstrual symptoms and found that they do, in fact, provide relief.
A separate study showed that a group of women who suffered from extreme menstrual cramping, or dysmenorrhea, reported a definite decrease in pain after taking an omega-3 capsule daily for three months.
The reason for these soothing effects seems to be linked to the anti-inflammatory properties of omega-3 fatty acids, as the lining of the uterus may become inflamed during menstruation.
7 Omega-3 fatty acids reduce fatty liver
About 30 percent of adults in America have what is known as non-alcoholic fatty liver disease. NAFLD occurs when there is a buildup of fat within the liver. Some people experience fat in the liver, as well as inflammation, this is known as NASH. When there is fat and inflammation it can lead to fibrosis, or scarring of the liver, and if left untreated could eventually turn into cirrhosis of the liver.
Some of the symptoms of NAFLD/NASH include, but are not limited to:
- A reddish color in the palms of your hands;
- Swelling in the abdomen;
- Engorged breasts in males;
- Inflated, visible blood vessels under the skin; and
- Yellow coloration of the eyes and skin.
Some causes of NAFLD and NASH are obesity, lipodystrophy (a disorder to do with fat storage) and diabetes. Some medicines are also to blame for the development of the disease .
Omega-3 fatty acids are used to treat NAFLD and NASH because of all the benefits it has when it comes to cardiovascular disease and inflammation. A study on the full scope of the potential benefits of omega-3 on this disease is currently under way.
8 Omega-3 fatty acids prevent and reverse insulin resistance
Whenever you eat something, specifically carbohydrates, glucose is released into the body. The presence of glucose in turn spurs on the production of insulin. Some people suffer from insulin resistance, which is a pathological (in the blood) condition, where cells within the body do not respond to insulin in the way they should.
The No. 1 way to improve your insulin sensitivity is through regular exercise and weight loss. Tied in with weight loss is a healthy diet. Foods high in omega-3 are recommended for improving insulin sensitivity, with multiple studies being currently carried out on rodents and humans to establish to entire scope of benefits offered.
9 Omega-3 fatty acids lower cholesterol
You develop high cholesterol as a result of having too many triglycerides, or too much fat, in the blood. Eating a large amount of saturated fats, smoking, stress, diabetes and consuming alcohol have also been linked to having high cholesterol.
Steady high levels of cholesterol in the body may result in atherosclerosis. This is when cholesterol and other debris start to build up in your arteries and can cause a fatal heart attack or a stroke if it comes unstuck, or blocks an artery entirely.
Introducing omega-3 into the body helps balance the level of triglycerides and actively lowering the level of triglycerides most recently ingested. (To be continued)
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