Science-Based Omega-3 Health Benefits - 2021
In fact, nutrition is medicine. Think nutrition first before you think of medicine.
Science-based omega-3s’ health benefits will be introduced, so you will find answers to your questions like “is omega 3 good for you”, “what is omega-3 good for”?
First of all, let’s have a look at the types of omega 3 polyunsaturated fatty acids (List of omega−3 fatty acids):
Ī±-linolenic acid (ALA),
stearidonic acid (SDA),
eicosapentaenoic acid (EPA),
docosapentaenoic acid (DPA), and
docosahexaenoic acid (DHA).
What about dietary sources? In other words which food is omega-3 food? Here’s a list of amounts and types of omega-3s per 100 grams:
Salmon: 4.0 grams of EPA and DHA
Mackerel: 3.0 grams of EPA and DHA
Sardines: 2.2 grams of EPA and DHA
Anchovy: 1.0 gram EPA and DHA
Chia seeds: 4.9 grams ALA
Walnuts: 2.5 grams ALA
Flaxseed: 2.3 grams ALA
But there's a catch!
What about the omega-3 dosage? How much omega-3 should we take per day?
Omega-3 needs vary by individual. Age and various health factors determine this need. Moreover, health organizations' opinions vary considerably.
The common opinion is we should get every day, that is very clear. However, The FDA suggests dietary supplements should not be taken daily of EPA and DHA higher than 2 g.
For certain health conditions, higher amounts may be recommended.
What are the benefits of omega-3?
Cardiovascular Disease
Omega-3 fatty acids are essential nutrients that are important in preventing heart disease. Omega-3 fatty acids are known to regulate blood pressure and reduce the chance of abnormal heart rhythm, triglycerides (1).
Studies revealed that the diet rich in marine mammals and fish reduced the incidence of cardiovascular disease significantly and keeps the cardiologist away (2)!
The more a high-fat diet is consumed, the more cardiovascular diseases and related mortality rates increase. It is found that DHA-enriched high–oleic acid canola oil improves lipid profile and lowers predicted cardiovascular disease risk in the canola oil multicenter randomized controlled trial (3).
Several studies and reviews based on clinical trials have shown that omega-3 could provide a survival benefit to cardiovascular disease by preventing sudden cardiac death and improve the outcomes from heart failure (ie 4).
So you need to consume omega-3 containing foods to prevent heart attack.
For further reading on omega-3 and heart disease, you may read this article on the topic.
Diabetes
There are controversies with respect to the role of omega-3 in the control of diabetes. Several studies have shown that omega-3 supplement exerts beneficial effects against type-2 diabetes (5, 6, 7).
However, more in-depth investigations are required to prove or disprove this view.
Cancer
Several experimental and epidemiological studies have shown that omega-3s reduce the risk of cancer (8).
Besides, omega-3s have been shown to improve the efficacy and tolerability of chemotherapy (9).
However, some reviews report that there is insufficient evidence to suggest a significant association (10).
Since there are inconsistent results of omega-3s on cancer, further clinical research is necessary to determine whether omega-3s are influencing cancer.
Mental health
Omega-3 has a vital role in cognitive aging, brain, and visual functions. Omega-3 can reduce symptoms of depression, anxiety, schizophrenia, bipolar disorder, and the risk of a psychotic disorder (11, 12, 13).
Do we want a better brain? So let's keep reading.
Alzheimer's Disease and Dementia
Studies have found fish intake is associated with lower risks of cognitive impairment and Alzheimer’s disease (14).
DHA is the primary component of some tissues in the brain. People who consume fish rich in omega-3 fats experience less decline in brain function in old age. It helps improve memory in older people (15).
Several studies have shown that deficiency in essential fatty acids, especially omega-3s, contributes to attention deficit hyperactivity disorder -ADHD (16).
The research revealed that administration of omega-3s improved quality of life, ability to concentrate, sleep quality, and hemoglobin levels in iron-deficient and sleep-disturbed attention deficit hyperactivity disorder (ADHD) children (17).
The intake of omega-3 rich fish and omega-3s have been shown to exert positive cognitive health effects in older healthy adults (8).
Depression and Anxiety
Depression and anxiety are very common mental disorders all over the world.
Depression is a state of low mood and characterized by significant feelings of anxiety and fear.
Anxiety is characterized by an unpleasant state of inner turmoil, constant worry, and nervous behavior.
Some researches have shown that consumption of fish is associated with a lower risk of depression and EPA has been found to act as an antidepressive agent, in other words, people who get omega-3s regularly are less likely to be depressed (18, 19).
A study found that supplementation of a mixture of EPA + DHA exerted a positive effect on pregnant schizophrenic women. Besides, intake of or supplementation with fish oil/omega-3s has been found to protect youth from major depressive disorder (88).
In light of these studies, we may propose that when people with depression or anxiety start taking omega-3 food/supplements, their symptoms improve.
A review writes "EPA seems to be the most effective at fighting depression".
Visual and Neurological/Brain Development
For the biochemical development of the brain, DHA is the preferred fatty acid.
Supplementation with DHA during pregnancy assists in the maturation of the visual system. Several investigations have shown the important role of omega-3s in the development and health of the brain (20, 21, 22, 23).
Eye Health
DHA of fatty acid is very important for the biochemical development of the retina of our eyes. Therefore, the lack of DHA may cause eye diseases and vision problems (23).
Inflammation
Inflammation is your body's response in which part of the body becomes reddened, swollen, and often painful, especially as a reaction to injury or infection.
If inflammation lasts for a long time, it can worsen most diseases, including heart disease and cancer, which are very common in the Western.
Studies have shown that Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation (ie 24).
Conclusion
Unfortunately getting healthy is quite hard in modern society. Being healthy does not need to be difficult. However, it needs effort and therefore right nutrition.
Thanks to scientific data, we all know what to get. Omega-3 is one of the most vital essentials.
Many health associations recommend that everyone eats fish at least twice a week. Under normal circumstances, it is good to take a minimum of 250 mg and a maximum of 3,000 mg of omega-3 (combined EPA and DHA) per day.
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