Food

Omega-3 is Essential for Maintaining Health, Here’s How to Incorporate It

12. Can Fight Inflammation and Autoimmune Diseases You’ve probably heard of omega-3 fatty acids, especially if you have an inflammatory type of arthritis. Notably, omega-3 fatty… Rina - March 6, 2020
transfer of flames. Unsplash.

12. Can Fight Inflammation and Autoimmune Diseases

You’ve probably heard of omega-3 fatty acids, especially if you have an inflammatory type of arthritis. Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation. Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation. Since omega-3 fatty acids have anti-inflammatory properties and, therefore, might be useful in the management of arthritis and autoimmune diseases.

From type 1 diabetes to ulcerative colitis, to diseases of the skin and joints, to other autoimmune diseases such as lupus and multiple sclerosis.  Normally the body’s immune system works to defend the body against infection and invading microbes. In autoimmune disorders, this goes awry and the immune system attacks the body’s own cell. On the contrary, excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. These fatty acids are found in oils such as corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable. In mayonnaise and many salad dressings.

omega -3
stomach pain. Shutterstock.

13. Fights IBD

Crohn’s disease is a type of inflammatory bowel disease (IBD) that may affect any segment of the gastrointestinal tract from the mouth to the anus. While Crohn’s is an immune-related disease, it does not appear to be an autoimmune disease.  In which the immune system attacks the body itself, but rather it seems to be a result of the immune system attacking a harmless virus, bacteria, or food in the gut.

Taken in supplement or food form, omega-3 fatty acids have been found to reverse the progression of a number of inflammatory diseases, like inflammatory bowel disease. Fish oil supplements, which are rich in omega-3 fatty acids, may reduce inflammation, decrease the need for anti-inflammatory drugs, and promote normal weight gain in people with ulcerative colitis and Crohn’s.

Pieces of mental health. Unsplash.

14. Can Improve Mental Disorders

Omega-3 fatty acids may prevent the development of full-blown schizophrenia in people who are at high risk of the disease, new research suggests. What’s more, omega-3s seemed to prevent the study participants from developing psychosis for several years after people stopped taking them, according to the study. People with schizophrenia often have high levels of inflammatory chemicals in their body, but low levels of omega-3 fatty acids in their blood.

Doctors have wondered whether brain inflammation partly causes schizophrenia, and so they decided to test whether giving omega-3 supplements, such as fish oil, could help prevent inflammation and thereby stop schizophrenia from developing in the first place. Additional evidence suggests that omega-3 may improve other mental health conditions like borderline personality disorder, anxiety disorders,  panic disorders, obsessive-compulsive disorder, and phobias.

omega-3
age of decline. Unsplash.

15. Fights Age-Related Mental Decline

Aging is accompanied by what is normally considered to be an inevitable cognitive decline, although the extent to which this occurs is highly variable, and strongly affected by various disease processes. Cognitive function is a major determinant of quality of life in older age and a decline in cognitive functioning is a primary contributing factor to increasing dependency in the elderly.

There have been reports that it may reduce the risk of developing dementia, especially when it is eaten as part of a healthy diet.  Omega-3 fatty acids are one diet-related factor suggested to influence cognitive decline during aging. Older adults with the highest blood levels of omega-3 fatty acids were more likely to be living without chronic diseases or mental or physical deterioration. Higher blood levels of omega-3 fatty acids, the fats found in fish, are linked to a healthier old age, according to a new study.

 

omega-3
Broccoli and carrots. Pixabay.

16. May Help Prevent Cancer

Researchers are studying the effects omega-3 fatty acids have on delaying or reducing tumor development in breast and prostate cancer. Emerging research has explored the link between omega-3s and cancer. Observational studies have linked diets rich in marine omega-3 fatty acids with a lower risk of breast cancer. Some molecular studies have suggested that omega-3s may stop cancer by activating the body’s natural pain-killers. Fatty acids, such as the ones found in fish oil, could prevent breast cancer cells from growing and spreading.

Several studies have found that eating certain foods are linked to a decreased risk of cancer. These foods are:

  • Broccoli.
  • Carrots.
  • Beans.
  • Berries.
  • Cinnamon.
  • Nuts.
  • Olive Oil.
  • Turmeric
Chilly winds and dust contribute to asthma. Pixabay

17. Can Reduce Asthma in Children

If you have asthma, the inside walls of your airways become sore and swollen. Children have smaller airways than adults, which makes asthma especially serious for them. Children with asthma may experience wheezing, coughing, chest tightness, and trouble breathing, especially early in the morning or at night.

Fatty acids have been tied to fewer childhood asthma symptoms. A six-month study of children from Baltimore City by Johns Hopkins Medicine researchers has added to evidence that having more omega-3 fatty acids in the diet results in fewer asthma symptoms triggered by indoor air pollution.

The Liver. Pixabay.

18. Can Reduce Fat in Your Liver

Fatty liver occurs when too much fat builds up in liver cells. Although it is normal to have a tiny amount of fat in these cells, the liver is considered fatty if more than 5% of it is fat. Fatty liver occurs when too much fat builds up in liver cells. Fatty liver develops when your body produces too much fat or doesn’t metabolize fat efficiently enough.

The excess fat is stored in liver cells, where it accumulates and causes fatty liver disease. Over time, it may lead to a more serious liver condition known as non-alcoholic steatohepatitis. Supplementing with omega-3 fatty acids has been shown to reduce liver fat and inflammation in people with non-alcoholic fatty liver disease.

Bones and joints. Pixabay.

19. May Improve Bone and Joint Health

Joint pain can be discomfort, pain or inflammation arising from any part of a joint including cartilage, bone, ligaments, tendons or muscles. Most commonly, however, joint pain refers to arthritis or arthralgia, which is inflammation or pain from within the joint itself. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength. Omega-3s may improve bone strength and joint health, potentially reducing your risk of osteoporosis and arthritis.

One-to-three grams of fish oil each day can help reduce the intensity of joint symptoms like morning stiffness, tenderness, swelling, and discomfort. The omega-3 fatty acids present in this amount can also increase blood flow throughout the body during exercise, which can help reduce joint pain and swelling. Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis.  Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength.

Woman sleeping. Pixabay.

20. Alleviates Menstrual Pain

Menstruation occurs when the uterus sheds its lining once a month. Some pain, cramping, and discomfort during menstrual periods are normal. A lot of menstrual pain is attributes to inflammation. Omega-3 fatty acids, such as fish oil to help lower inflammation. A few studies have found that women who took fish oil had less menstrual pain.

However, research suggests that women who experience PMS may have particularly high levels of omega-6 in their blood. However, the results of several trials show that omega-3 supplements can provide significant relief from painful cramps.

sleep issues. Pixabay.

21. Fatty Acids May Improve Sleep

Sleep quality, unlike sleep quantity, refers to how well you sleep. Quality is better than quantity when it comes to sleep. You’re better off getting six hours of high-quality sleep than a longer period of low-quality sleep. Most people require seven to nine hours of uninterrupted sleep. Omega 3s may improve sleep quality and sleep quantity in adults.

Research suggests omega 3 fatty acids from regularly consuming fish may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance. Fatty acids stimulate melatonin which is a key hormone that facilitates sleep. Signs of an omega-3 deficiency can be seen in sleep quality and difficulty falling asleep. With the benefits of omega-3s on the brain, heart, and other organs, it’s not surprising that it would have a positive impact on sleep.

Facial, skin health. Pixabay.

22. Are Good For Your Skin

Omega-3 fatty acids are powerful anti-inflammatories. Research suggests that the fats protect skin cells against sun-induced inflammation and help control how the body responds to UV rays, thereby mitigating damage. Several studies have shown that unprotected skin doesn’t burn as quickly in people who take fish oil supplements. Omega-3 fatty acids may also fortify cell membranes, allowing them to protect other parts of the cell against harmful free radicals.

When pollution, stress and an unhealthy diet trigger inflammation, your skin’s collagen suffers, making it harder for the skin to bounce back when you make facial expressions. This, in turn, can lead to wrinkles around the eyes and mouth and on the forehead. Eating more foods packed with omega-3 fatty acids, like arctic char, chia seeds, spinach, and kidney beans, and other inflammation-fighting foods help support your skin’s structure, reducing the appearance of fine lines.

fish oil. Unsplash.

23. How long does it take for Omega 3 to work?

How long does it take for omega-3’s to work? Levels of omega-3’s build up quickly in the body once you take supplements. But it may take 6 weeks to 6 months to see a significant change in mood, pain, or other symptoms.
Generally, you can take a fish oil supplement at any time during the day.
However, it is recommended to take a fish oil supplement with a meal, because taking any supplement on an empty stomach can cause some people to feel nauseous. If you don’t eat breakfast, or typically eat low-fat foods in the morning, then aim to take your daily omega-3 dose later in the day with a fuller meal.
omega-3
healthy eating and diet concept – food on a table. Shutterstock.

24. What foods have Omega 3 naturally?

Omega 3 can naturally be found in the following foods:

  • Soybeans (Roasted)
  • Walnuts
  • Salmon Fish
  • Canola Oil
  • Sardines
  • Olives
  • Olive oil
  • Chia Seeds
  • Mackerel Fish
  • Flaxseeds
  • Avocado
  • Seabass
  • Trout
  • Seaweed and algae
  • Kelp
  • Hemp seeds
  • Edamame
  • Kidney beans
Omega-3 fatty acids. Pixabay.

25. In Summary

Omega-3 fats are a crucial part of human cell membranes. They also have a number of other important functions, like improving heart health. Omega-3 fatty acids can increase “good” HDL cholesterol. They can also reduce triglycerides, blood pressure and the formation of arterial plaques. They also have proven their effectiveness in the prevention and treatment of various illnesses. Such as helping to fight depression and anxiety. It helps to improve eye health.  Promotes brain health during pregnancy and early life.

Drastically improves risk factors for heart disease.  It helps to reduce symptoms of ADHD in children. It can even reduce symptoms of metabolic syndrome. Omega 3’s can fight against inflammation and autoimmune diseases. It is noted to improve mental health disorders. It can fight age-related mental decline and Alzheimer’s disease. Fatty acids may help to prevent cancer.  Omega-3s can reduce Asthma in children. It helps to reduce fat in the Liver. Notably known to improve bone and joint health. It can alleviate menstrual pain and PMS. Omega-3 fats are good for your skin and they help to improve your sleep. Overall they are a highly effective way to improve your health.

Where did we find this stuff, These are our sources:

https://omega3innovations.com/blog/omega-3s-for-anxiety-unpacking-the-benefits/
University of Pittsburgh Schools of the Health Sciences. “Omega-3 Boosts Grey Matter, May Explain Improved Moods.” ScienceDaily. ScienceDaily, 7 March 2007.

Advertisement