Article by Abi Cool
The Importance of Omega-3 Fatty Acids in Your Diet
Omega-3 fatty acids are the key to normal growth and development. Lack of dietary intake of omega-3 fatty acids, with excessive intake of omega-6 fatty acids, is known to be a major contributing factor to many illnesses.
Since the human body cannot manufacture omega-3 fatty acids, it has to get them from the diet. Omega-3 supplements have become one of the most popular supplementations in the United States, used to help prevent and treat many very serious illnesses.
Research shows that omega-3 fatty acids from fish oil are related to a low risk of high blood pressure and triglyceride levels. There is also major evidence that diets high in omega-3 fatty acids help with rheumatoid arthritis (RA). A previous result shows that consumption of omega-3 fatty acids decreases the risk of heart attacks, strokes, and death from heart disease. Also, recent research has shown similar findings; however, more accurate research is needed to clarify this.
Omega-3 Fatty Acids and Disease
Omega-3 fatty acid levels have been measured in many different health conditions such as asthma, cancer, depression, psoriasis, and inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. While some of this research has been promising, some is still unsettled. For instance, curing of rheumatoid arthritis takes time and much fine-tuning. More research has to be conducted to learn about keeping rheumatoid arthritis under control.
The different types of omega-3 fatty acids are the fish oils, which consist of Docosahexaenoic acid and Eicosapentaenoic acid, and plant sources with Alpha-linolenic acid, which can be changed into omega-3 fatty acids in the body.
Research has generally shown fish oils as the preferred source for omega-3 fatty acids. While with plants, the main source with Alpha-linolenic acid may have identical benefits, although less is known about them. Currently, fish oils with Docosahexaenoic acid and Eicosapentaenoic acid have more confirmed benefits.
There are no common doses for omega-3 fatty acids. Doctors provide in-office dispensing services to people with heart disease and recommend they take omega-3 supplementation. The people who consume it for high oily food will likely need a higher dose. If one needs to take omega-3 fatty acid supplementations, a physician or doctor should be consulted on what dosage is to be administered. Children should not use omega-3 fatty acid supplementation unless a doctor or physician recommends it.
The Alpha-linolenic acid suggests that adults, especially women, should consume cold-water fish at least twice a week to increase their intake of omega-3 fatty acids.
Taking fewer foods with omega-6 fatty acids such as meats, eggs, and oils can also increase the ratio of omega-3 fatty acids in the blood, productively raising the attentiveness or levels in the body. Many folks in the United States follow diets that have 15-27 times as many omega-6 fatty acids as they do omega-3 fatty acids. This disparity has played a role in the outset of many illnesses. The more appropriate ratio appears to be approximately 3:1 or 5:1.
Benefits of Omega-3 Fatty Acids
Here are benefits of Omega 3 fatty acids and natural ways to acquire it:
1. Omega-3s Reduce Depression and Anxiety
Depression is one of the most common mental disorders in the world. Signs include unhappiness, lethargy and a general lack of interest in life. Anxiety, also a common disorder, is specified by chronic fear and unsettledness.
Research indicates that people who take omega-3s daily are less likely to be unhappy. What is more interesting is that when folks with sadness or uneasiness start taking omega-3 supplements, their symptoms improve.
These are three types of omega-3 fatty acids: Alpha-linolenic acid, Eicosapentaenoic acid, and Docosahexaenoic acid. Of these three (3), Eicosapentaenoic acid appears to be the best at fighting depression. Research even found Eicosapentaenoic acid to be as effective against depression as common antidepressant drugs, but without the side effects.
2. Omega-3s Improve Eye Health
Docosahexaenoic acid, a type of omega-3, is a major structural element of the retina of your eye. When you don’t get enough Docosahexaenoic acid, vision issues may arise. Hence, getting sufficient omega-3 is linked to a lower risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.
3. Omega-3s Promote Brain Health
Omega-3s is a key for brain growth and development in newborn babies. Docosahexaenoic acid accounts for 50% of the polyunsaturated fatty acids in the brain and 70% in the retina of your eye. Hence, it’s not surprising that a newborn fed a Docosahexaenoic-acid-fortified formula will have better eyesight than a newborn fed formula without it.
Consuming sufficient omega-3s during pregnancy also provides invaluable benefit for your child, including:
• higher intelligence;
• fewer behavioral problems; and
• reducing the risk of developmental delay.