Introduction
Omega-3 fatty acids are fats in foods like fish, walnuts, and flaxseed. Omega-3s have many health benefits, including lowering the risk of heart disease and stroke, fighting symptoms of depression, and possibly even reducing cancer risk. But how do you get enough omega-3s in your diet? And what about other sources of this vital nutrient? Read on to learn why omega 3s are so good for you—and how to eat more!
Omega-3 fatty acids may help lower your risk of heart disease and stroke.
Omega-3 fatty acids are linked to several health benefits, including lowering triglycerides and blood pressure. They may also help lower cholesterol and increase HDL (good) cholesterol.
Omega-3 fatty acids can help prevent Alzheimer’s disease.
Omega-3 fatty acids have also been linked to a reduced risk of Alzheimer’s disease. A study published in the Journal of Neuropsychiatry and Clinical Neurosciences looked at the effects of omega-3 supplements on cognitive function, mood, and brain blood flow in patients with mild cognitive impairment (MCI). After 90 days, they found that participants taking the omega-3s had improved memory and overall mental performance compared to those who took placebos.
Another study published in JAMA Internal Medicine found an association between higher levels of EPA. One type of omega-3 fatty acid found in fish oil supplements or food sources like salmon or tuna. Lower rates of developing dementia over time among people without any signs yet of dementia when they entered into their study. The researchers suggested that this could be because EPA could help reduce inflammation throughout our bodies associated with many diseases, including Alzheimer’s Disease.”
Omega-3 fatty acids can alleviate inflammation in patients with arthritis.
The body naturally responds to injury or illness by releasing proteins called cytokines designed to protect the body from infection. They also cause inflammation–the redness, swelling, and pain associated with arthritis.
Inflammation is a normal process in which blood vessels become narrow (constricted), allowing white blood cells to rush into the injured area so they can fight off any potential threats there. The problem is that if this response lasts too long, it can lead to chronic inflammation.
Chronic inflammation is when the immune system remains active even after an injury has healed or an illness has passed its peak danger period. Omega-3 fatty acids help reduce this unwanted reaction by suppressing the production of pro-inflammatory cytokines like interleukin-1 beta (IL-1B), tumor necrosis factor-alpha (TNF-a), and interferon-gamma (IFN).
Omega-3s may help improve mood and ease symptoms of depression.
Omega-3 fatty acids are a type of fat that can be found in fish, walnuts, and flaxseed. They may help improve mood by reducing inflammation in the brain. Omega-3s also appear to prevent depression by improving cell communication between neurons.
Omega-3s aid cell communication, which helps prevent certain cancers.
Omega-3s can help prevent cancer by reducing cell growth. Omega-3 fatty acids can be converted into hormone-like substances called eicosanoids, which regulate cell communication and growth. In the case of cancer cells, this can hurt their ability to grow and multiply excessively (which is what causes cancer).
Omega 3s also prevent inflammation that leads to tumor growth. Inflammation may occur when you have an injury or infection in your body, and it’s one way our immune system responds. However, sometimes inflammation isn’t needed because it causes damage and pain and promotes disease progression. It is more like in cases where tumors form on bones.[1] Omega 3s can help reduce inflammation by lowering levels of cytokines (signaling proteins) produced by macrophages. This type of white blood cell promotes healing but can also cause harm if too many are present.[2]
Omega 3s aid in preventing certain types of cancers by reducing cell death caused by radiation therapy treatments used during chemotherapy.[3] These deaths happen because damaged DNA strands become unstable after being exposed to radiation. This is causing them to break apart faster than usual, which makes repairing them impossible even though there may still be healthy cells left behind afterward.”
Omega-3s may help protect against eye diseases caused by retinal degeneration.
Omega-3s are essential fatty acids that can help prevent eye diseases caused by retinal degeneration. Retinal degeneration is a common cause of blindness; several factors, including genetics and age, can cause it. Omega-3s may help protect the retina from degeneration due to their anti-inflammatory properties.
A healthy diet containing omega-3 fatty acids has been shown to reduce the risk of age-related macular degeneration (AMD), which is the leading cause of irreversible blindness among older Americans.[1] In addition to this study,[2] other studies have shown that eating fish high in omega-3s may lower your risk for AMD.[3]
Omega-3 foods can help keep you healthy.
Omega-3 fatty acids are essential fats that the body needs to function correctly. They’re found in fish, other foods, and supplements.
Omega-3s can help reduce your risk of many different kinds of disease and improve your overall health:
- Heart disease – Eating foods with omega-3s can go a long way toward reducing your risk of heart disease, which is the leading cause of death worldwide. Research shows that people who regularly eat fish have lower rates of heart attack and stroke than those who don’t eat much fish.*
- Stroke – Eating foods with omega-3s also seems to protect against stroke.*
- Alzheimer’s Disease – Studies show that eating more seafood may help prevent Alzheimer’s disease by reducing brain amyloid plaques (protein deposits).*
- Cancer – Researchers think that eating more seafood benefits cancers, too; however, this area needs more research before we know exactly how much seafood we should eat daily for optimal protection against cancerous tumors.*
Conclusion
We hope this article has helped you understand why omega-3 fatty acids are crucial for your health. You can find them in many foods, including fish, nuts, and seeds like flaxseed. While taking supplements is unnecessary if you eat enough of these foods daily, they can be helpful if you don’t get enough from eating alone.
