6 stellar benefits of consuming omega-3 in your diet

Omega-3 fatty acids have become popular these days due to their numerous nutritional benefits.

Currently, doctors are prescribing Omega-3 to take care of the body. The existence of Omega-3 was first discovered in 1920.

However, at that time, the necessity of this very important fatty acid was not clear. Research in the 1970s revealed that Omega-3s were responsible for a lower risk of heart disease among Eskimos in Greenland, who consumed fish rich in Omega-3. Since then, Omega-3 has become quite popular.

Nowadays, with many diseases, including heart problems, increasing, doctors recommend the consumption of foods rich in Omega-3. Omega-3 is not produced in the human body; therefore, intake of Omega-3 via food or medicine is necessary.

Sardines, salmon, and rohu fish are rich in Omega-3. However, those who do not prefer fish or who are vegetarians can consume flax seeds, chia seeds, mustard oil, beans, squash, green vegetables, berries, herbs and spices, mangoes, and melons, as these foods are also rich in fatty acids.

There are three types of fatty acids: Docosahexaenoic acid (DHA), Eicosapentaenoic acid (EPA), and Alpha-linolenic acid (ALA). Plant sources like flaxseeds, chia seeds, walnuts, and hemp seeds are rich in ALA, while DHA and EPA are commonly found primarily in marine sources such as fatty fish.

Now the question arises, why are Omega-3 essential for being healthy? Let’s find out some amazing benefits of omega-3 intake:

1. Preventing depression and anxiety
Depression is a very common mental illness right now. According to the World Health Organization (WHO), approximately 280 million people in the world have depression. Anxiety has also become very common nowadays. Omega-3 fatty acids prevent these mental disorders. Studies have shown that people who consume omega-3 daily have a lower chance of becoming depressed or experiencing anxiety.

2. Keeping your eyes healthy

Omega-3 (particularly DHA) keeps the eyes healthy. These fatty acids are essential for maintaining good eyesight. Omega-3 helps prevent macular degeneration, which is a major health concern worldwide. Thus, it eventually prevents blindness and improves eyesight. If you do not get enough DHA, then several eye problems can occur.

3. Crucial for brain growth
Omega-3 fatty acids are very important for infants because they are crucial for an infant’s brain development. Therefore, pregnant women should consume omega-3-rich foods as they are necessary for the cognitive development of the baby.

4. Prevents heart diseases
Cardiovascular diseases are very common nowadays. Studies show that heart diseases cause around 1 in 3 deaths globally. The consumption of omega-3s is beneficial here, as these fatty acids can reduce levels of triglycerides and could raise HDL, which is considered good cholesterol. Omega-3 fatty acids can even keep blood platelets from clumping together, which prevents the formation of harmful blood clots. Omega-3s also reduce inflammation.

Other benefits
Omega-3s protect cognitive function with age, reducing the risk of Alzheimer’s disease and improving cognitive performance. Combining omega-3 supplementation with chemotherapy may alleviate inflammation and side effects.