Omega 3 health benefits
A lot of people ask what is omega-3? Or what are omega-3 fatty acids? Also, there arises a question about the sources of omega 3 fatty acids.
Today we will try to discuss every little point about omega 3 in this article.
What is omega-3?
Omega-3 is a kind of fatty acid which is commonly found in fishes and plants.
Sources of Omega-3 fatty acids?
As we stated that omega-3 is commonly found in fishes and plants.
Types of Omega-3
There are two types of omega-3,
This is the best omega-3 fatty acid in fishes. EPA helps the human body to produce such chemicals which help in blood clotting and act as anti-inflammation. Fish gets EPA from eating algae.
This is the 2nd type of omega-3 fatty acids. DHA is a key part of the sperm, retina(part of the eye) and the cerebral cortex(part of the brain).
DHA is also a part of the heart and is also present in breast milk.
Omega-3 Health Benefits.
Some of the studies showed that fish oils and omega-3 is good for health but some of the others have not. It depends on a number of conditions.
Consuming fish oil like omega-3 during pregnancy can reduce the risk of post-partum depression. Some researchers advise that having fish rich in omega-3 two or three times a week may be a lot beneficial.
They also recommend food sources, rather than supplements because they also provide minerals and protein.
2.Mental Health Benefits
A study carried out in 2007 showed that fish oil can help in mental health, especially for those with Attention Deficit Hyperactivity Disorder (ADHD).
The study also revealed that children who consumed 8 to 16 grams of DHA and EPA per day, showed a clear considerable improvement in behavior as rated by their parents and psychiatrist working with them.
The research reported by the journal PLOS One that omega-3 can help in improving the working memory in young adults.
However, another research indicated that omega-3 does not prevent cognitive decline in older women.
Omega-3 in fish oil may also protect your heart during the time of mental stress.
The research published in the American Journal of Physiology suggested that people who took fish oil for more than one month had a better cardiovascular function during the mental stress test.
A study involving 70,000 people showed no convincing evidence that fish oil lowers the risk of heart attack or early death.
People with stents in heart who take drugs for blood thinning as well with omega-3 have a lower risk of heart attack compared to those people who do not take fish oils.
AHA recommends eating fish high in omega-3 to lower the risk of heart of disease.
The research reported in Canadian journal Investigative Ophthalmology & Visual Science showed omega-3 health benefits that it prevents age-related vision loss.
Omega-3 health benefits are countless. Omega-3 present in fish oil help in lowering the risk of psychosis.
Research published in Nature Communications that consuming omega-3 considerably reduce the risk of psychotic disorder.
After the question of what is omega-3? Another question arises that what are omega-3 fatty acids foods?
Foods high in omega-3 is fish, some of them contain up to 30% oil. Fish with white meat like cod contains a high amount of oil in their liver but are less oily overall.
3Fishes which contain high omega-3 oil are herring, sardines, salmon anchovies, mackerel, and trout.
Other omega-3 foods are as follows
- Perilla oil
- Chia seeds
- Fresh basil
- Dark green leafy vegetables like spinach
- Dried tarragon
- Radish seeds