Content Overview:Omega 3 fatty acids are lauded for their numerous health benefits, including reducing inflammation, benefiting the heart and maintaining brain health. In this article onmybiopedia.com, we will discuss one main topic - Omega 3 benefits and harms it brings.
However, there are a number of controversies regarding their efficacy and assumptions of harm. That's why we atmybiopedia.com decided to bring together the latest research and evidence to clarify what omega 3 benefits and harms are.
What are Omega 3 fatty acids?
Omega-3 fatty acids are essential for the body. You can find them in the cell membranes of the human system. They are responsible for controlling the functioning of cell receptors.
These polyunsaturated fats can be divided into three categories:
- Alpha-linolenic acids (ALA);
- Eicosapentaenoic acids (EPA);
- Docosahexaenoic acids (DHA).
- Foods such as walnuts, flaxseeds and chia seeds, for example, contain ALA. The human body uses it for energy. On the other hand, only fish such as salmon, mackerel, sardines, etc. contain EPA and DHA. They are also known as "marine omega-3s".
Health benefits of omega 3 fatty acid intake
Benefit 1: Omega 3 fatty acids improve heart health According to a study, 17.9 million people worldwide die annually from heart disease. Rising triglyceride levels are the main cause of heart disease. According to studies, consuming omega-3 fatty acids lowers triglyceride levels and reduces inflammation in the body. In addition, they improve the functioning of blood vessels and enhances blood flow.
Benefit 2: Omega-3 fatty acids curb depression and anxietyAbout a quarter of the world's population suffers from mental disorders such as anxiety. People with symptoms of depression may exhibit symptoms such as loss of interest in daily activities, sleeping too much, feeling hopeless, etc.4According to a study, among the three major categories of omega-3 , EPA is the most effective in curbing mental disorders
3.Benefit: Omega-3 fatty acids improve the brain health of the baby and mother during pregnancy Omega-3s help improve the brain health of pregnant women and babies. This is because there is a high concentration of DHA in the brain and retina.
In addition, according to one study, babies who were given DHA had better vision than others. In addition, there are several other benefits for the child, such as: Reduced risk of autism, ADHD and cerebral palsy; Well-developed social and communication skills; Weaker behavioral problems; Higher IQ levels.
Benefit 4: Omega 3 fatty acids improve brain health in the elderly Mental health deterioration has been observed in the elderly. This is due to the reduced brain functioning that occurs as we age.
According to a study, consuming omega-3 early in the onset of Alzheimer's disease may help prevent its symptoms. This is because omega-3s are neuroprotective and improve a person's cognitive abilities. Therefore, its intake is recommended for maintaining good mental health and regulating emotions.
5 Benefit: Omega-3 fatty acids improve bone and joint health Due to aging and other factors, bone density decreases after the age of 40. Thus, intake of omega-3 rich foods can satisfy the bone's need for calcium. This reduces the risk of osteoporosis and arthritis. According to one study, people who include omega-3s in their diet experience less joint pain and improved bone health.
Benefit 6: Omega-3 fatty acids play an important role in sleep approval Along with a nutritious diet, proper sleep is essential to achieving a healthy lifestyle. A study on sleep deprivation proves that improper sleep is the main cause of diabetes, depression and obesity. In addition, reduced omega-3 fatty acids lead to sleep apnea and obstructive sleep apnea in adults.
What side effects and harms can I observe when taking omega 3? Omega-3 supplements are made from natural products, namely fish oil. Therefore, they are generally safe to consume.
However, harm or side effects may be observed in some people. Some of the most common side effects are bad breath and unpleasant sweat odor. More troublesome harms and side effects can include heartburn, diarrhea, and headaches. Although side effects are undesirable, they are very rarely serious.
The most serious concern is that excessive levels of omega-3 in the blood may lead to a higher risk of prostate cancer. However, the few studies on the subject suggest that omega-3 fatty acid levels must be very high for this risk to occur.
