Omega-3s are incredibly important. Lots of research has been done into the power of these essential fatty acids, and they have been linked to a whole host of health benefits. In particular, they are believed to improve brain and heart health, protect us against certain conditions, and reduce inflammation.
Here are 10 of the top health benefits of omega-3s.
- They may be good for your mood.Omega-3s may help to improve symptoms of depression and anxiety – two of the most common mental disorders. There are three types of omega-3 fatty acids – alpha-linolenic acid (ALA), found in plant sources, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish – with EPA being the most effective mood booster.
- May improve eye healthOur eyes contain DHA, which is a structural part of the retina. If we don’t get enough DHA, it can lead to vision problems. Doctors also believe there is a link between macular degeneration, a cause of eye damage and blindness worldwide, and lack of omega-3s.
- Could boost brain health in young children Omega-3s are an important part of brain development in early life – in fact, their role in brain health is believed to begin during pregnancy. They are linked to improved cognitive development, less risk of developmental delays, and better communication skills.
- May improve heart health The link between heart health and omega-3s has been around for many years. Fatty acids are linked to numerous benefits for our heart’s health, including lowering levels of triglycerides, raising levels of HDL cholesterol (the good one), and preventing blood clots.
- May reduce inflammationInflammation is an important natural bodily response to infections and damage. But sometimes, it happens without infection or damage and can last a long time. Chronic inflammation can contribute to many chronic illnesses, such as heart disease or cancer.Omega-3s may help to reduce the production of some of the substances linked to inflammation, indicating there may be a link between omega-3s and reduced inflammation.
- May improve sleepGetting enough sleep is crucial for our overall health. Not getting enough sleep has been linked to many conditions, including diabetes, obesity and depression. A lack of omega-3s has been linked to sleep problems in both children and adults, with low DHA levels being linked to low levels of melatonin, the sleep hormone.
- May improve bone and joint healthOmega-3s may help to improve bone health by increasing the amount of calcium found in our bones. This could help to combat common bone conditions like osteoarthritis. There may also be a link between omega-3 fatty acids and conditions that affect the joints, such as arthritis.
- May prevent cognitive decline Cognitive decline affects many older adults, but there may be a link between omega-3 levels and age-related mental decline and Alzheimer’s risk.
- Could boost skin health Our skin contains DHA, with the fatty acid helping to improve the health of our skin cell membranes. EPA is also believed to benefit our skin by improving its hydration, protecting against premature ageing, and lowering acne risk.
- May benefit autoimmune diseases
Autoimmune diseases, such as type 1 diabetes, happen when our immune system mistakenly attacks healthy cells because it thinks they are foreign.
Having enough omega-3s, particularly DHA, in childhood, may reduce the risk of certain autoimmune diseases later in life.
Are you getting enough?
Omega-3 fatty acids are important for so many aspects of our health. Make sure you are getting enough by eating fatty fish (such as salmon, mackerel, sardines, anchovies, and herring) at least twice a week.
If this isn’t possible, consider taking omega-3 supplements several times a week to boost your health.