Description
Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They are essential to the composition of each cell wall you have. They promote the condition of your veins, heart, lungs, and immune system, as well as serve as an energy source.
Introduction
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About Omega-3 fatty acids
NIH identifies omega-3 essential polyunsaturated fatty acids for cell membrane formation, energy, eicosanoids, cardiovascular, immune, and endocrine systems and aids fetal development during pregnancy through DHA supplements.
Some sources of omega-3s besides supplementation include:
- Rapeseed oil
- Fish called mackerel are tiny and fatty.
- Salmon is a high-nutrient food globally.
- Cod liver oil: Cod liver oil serves as a supplement rather than food.
- Herring: Herring is a medium-sized oily fish.
- Oysters: Oysters contain more zinc than any other meal.
- Sardines: Sardines are small, oily fish often served as appetizers.
- Anchovies: A little oily fish called anchovies
- Caviar: It is made of fish eggs.
- Walnuts: Walnuts are nutrient-dense and high in fibre.
- Soybeans: Soybeans are a rich source of protein and fibre.
- Flaxseed: Seeds ground, processed, or pressed for oil production.
- Chia seeds: Chia seeds are rich in nutrients like manganese, selenium, and magnesium.
Researchers analyzed the role of omega-3 in life expectancy, tracking 2,240 participants over 11 years. They found that high omega-3 levels in non-smoking individuals had the highest survival estimate, while those with high levels had similar survival estimates. Low omega-3 levels in smoking individuals had the lowest survival estimate.
Key factors of Omega-3s: The secret to a long and healthy life
| Name of the topic | Omega – 3 the secret of a long and healthy life |
| Medicine | OMEGA – 3 |
| Benefit | Many benefit |
Benefits of Omega – 3
Omega-3 fatty acids offer health benefits, including brain, heart, inflammation, and chronic protection. Omega-3 fatty acids offer numerous health benefits for the body and brain, with 17 scientifically supported benefits.
May reduce depression and anxiety
Depression and anxiety are common mental disorders causing sadness, lethargy, and loss of interest. Regular omega-3 consumption reduces depression risk, with EPA being the most beneficial, and studies suggest omega-3 supplements may improve symptoms. Omega-3 supplements may reduce depression and anxiety symptoms.
May improve eye health
DHA, an omega-3 component, is crucial for eye retina structure and vision, reducing macular degeneration risk and preventing permanent eye damage.
DHA, an omega-3 fatty acid, may prevent macular degeneration and vision impairment.
Could enhance brain health throughout pregnancy and infancy
Omega-3s are essential for infant brain growth and development, benefiting cognitive development, communication, social skills, and behavioral issues, and reducing developmental delay risk. Further research is needed.
Ensure adequate omega-3s during pregnancy and early life for improved cognitive development and reduced developmental delay.
May decrease heart disease risk factors
Omega-3 consumption in fish-eating communities reduces heart attacks, strokes, and inflammation by lowering triglycerides, HDL cholesterol, blood clots, and inflammation, but conclusive evidence is not available.
Omega-3 supplements may improve heart disease risk factors but not reduce stroke risk.
May reduce symptoms of ADHD in children
ADHD is a behavioural disorder with inattention, hyperactivity, and impulsivity; lower omega-3 fatty acid levels may improve task completion.
Omega-3 supplements may reduce ADHD symptoms in children; more research is needed.
Could reduce symptoms of metabolic syndrome
Metabolic syndrome, a public health concern, involves obesity, high blood pressure, high blood sugar, and low HDL cholesterol. Omega-3 Fatty acids may reduce inflammatory markers, blood sugar levels, and heart disease risk factors.
Omega-3s may improve metabolic syndrome, reduce inflammation, and reduce heart disease risk factors.
May reduce inflammation
Chronic inflammation, caused by infections and damage, can lead to heart disease and cancer. Omega-3 fatty acids can reduce inflammation-related molecules and cytokine production, with studies showing a connection between omega-3 supplementation and reduced inflammation.
Omega-3s may reduce inflammation, potentially preventing heart disease and cancer.
Might benefit autoimmune diseases
Autoimmunity diseases involve the immune system attacking healthy cells, like type 1 diabetes. Infancy fatty acid intake, including DHA, may reduce diabetes-associated autoimmunity. Omega-3s may help treat various diseases.
Omega-3 fatty acids may prevent autoimmune diseases.
Could improve mental disorders
Low omega-3 levels in psychiatric disorders have been linked to decreased violent behaviour and improved symptoms in schizophrenia and bipolar disorder, but more research is needed.
Mental disorders often have low omega-3 fat levels; improving status may improve symptoms.
May help prevent age-related mental decline and Alzheimer’s disease
As people age, brain function declines, but higher omega-3 intake may reduce mental decline and Alzheimer’s risk. Supplements may be beneficial for mild AD symptoms, but more research is needed.
Research is needed on omega-3 fats’ potential to prevent Alzheimer’s.
May help prevent cancer
Omega-3 fatty acids have been linked to a 55% lower risk of colon cancer, prostate, and breast cancer in older studies, but not all studies have the same results.
Research on omega-3 cancer risk reductions is needed.
Could reduce asthma in children
Asthma is a chronic lung disease causing coughing, shortness of breath, and wheezing. Rising asthma rates worldwide have been linked to omega-3 consumption, suggesting a lower risk in children.
Omega-3 intake lowers children’s asthma risk.
May reduce fat in your liver
Non-alcoholic fatty liver disease (NAFLD) affects 25% of the global population and is a leading cause of liver conditions like cirrhosis and scarring. Research suggests omega-3 fatty acids may reduce inflammation and liver fat in NAFLD patients.
May improve bone and joint health
.Omega-3s may improve bone strength by increasing calcium levels, potentially reducing osteoporosis risk. However, mixed results exist on their effects on bone health. Studies show pain reduction in synovial joint osteoarthritis.
Research on omega-3s’ potential to enhance bone strength and joint health.
Might help alleviate menstrual pain
Menstrual pain affects the lower abdomen, pelvis, back, and thighs; omega-3 consumption may mild it, with ibuprofen being more effective than omega-3 supplements in treating severe pain.
May improve sleep
Sleep deprivation is linked to obesity, diabetes, and depression. Low omega-3 fatty acid levels in children and adults may cause sleep problems. Supplementing with omega-3 may improve sleep and protect against disturbances.
Omega-3 fatty acids, particularly DHA, may enhance sleep duration and quality.
Could support skin health
DHA and EPA are essential for skin health, promoting hydration, preventing hyperkeratinization, protecting against premature ageing, and reducing acne risk. Omega-3s may also protect against sun damage, but not as a substitute for sunscreen.
Omega-3s promote skin health, prevent ageing, and protect against sun damage.
Information By – Supriyo Mishra
