To live a healthy and happy life, it is important to eat a nutritious, high-quality diet that serves the goodness of all essential macro and micronutrients. While it is important that every meal you eat contains all of the micronutrients you need for your life, omega-3s are the only nutrient that has formidable health benefits and which we all often lack.
What are omega-3 fatty acids? How helpful are they?
Omega-3 fatty acids are an important nutrient that will help support your health and wellbeing. Usually through foods that are naturally rich in them, or through dietary supplements that add omega-3 fatty acids to your diet, almost all vital functions benefit and keep the body going on a regular basis. From the heart to the reproductive system, it brings benefits to almost all vital organs. It also builds up several cell structures in our body, which is why it should not be missed.
Well, omega-3 fatty acids can be of many types. Of these, EPA and DHA, found in certain types of foods, are considered to be the most helpful and, if used correctly, can add years to your life! The DHA level is also said to be on the higher side and occurs naturally in the retina, in the brain and in the sperm cells.
What Are the Health Benefits of Omega-3 Fatty Acids?
Dietary guidelines recommend that individuals consume around 250-300 mg (EPA + DHA combined) sources of omega-3 fatty acids each day, which can also be extracted through dietary supplements. People who suffer from certain health conditions may be advised to opt for higher doses to meet their needs.
As explained above, omega-3 fatty acids help at the base level and crucial amounts of these acids are needed to maintain and maintain cell function. They are also considered an elixir for a good life as they offer many impressive health benefits.
We explain some of the advantages here:
Helps Combat Rheumatoid Arthritis (RA): A healthy intake of omega-3 fatty acids is particularly helpful in supporting the immune system in its work to prevent and treat autoimmune diseases such as rheumatoid arthritis. Not only are they known to improve the effectiveness of anti-inflammatory drugs, but certain supplements, like fish oil, also help reduce joint pain and swelling.
Lowers triglyceride levels in the body: Studies have shown that certain omega-3-rich foods like fish oil are incredibly helpful in lowering levels of triglycerides, also known as blood fat, in the body, thereby promoting heart health. Not only are triglycerides bad for your heart, omega-3 rich foods and supplements can make your heart young.
Reduces the risk of mental illness: Omega-3s are incredibly good for keeping the brain active and at its best. Aside from improving brain health and supportive functions, taking omega-3s is also said to lower levels of depression and reduce the risk of many forms of mental illness. More studies are needed to confirm the same.
Power workouts: Fish oil and some other omega-3 rich foods can be wonderful help when exercising properly, as they help build muscle mass and stamina, provide the energy you need, and make your workout hours much more fulfilling.
Good to have during pregnancy: If you are expecting and wanting a healthy and strong baby, it is important that you include all forms of omega-3 rich foods in your diet. Simply put, omega-3s are really good for promoting baby’s growth and development in the first few years (right from pregnancy) and for promoting visual and neurological development. Therefore, care should be taken.
Reduces inflammation levels in the body: High levels of inflammation are linked to the risk of chronic illness and lifestyle disorders. Studies have now proven that doses of omega-3 in food can actually lower the levels of inflammation associated with some diseases, such as asthma and other respiratory diseases.
What Are the Best Sources of Omega-3 Fatty Acids?
While omega-3 fatty acid supplements are a common choice, many of the natural foods and some forms of seafood and poultry are also counted as rich sources of this helpful nutrient.
Seafood such as oily fish, salmon, eggs, certain types of nuts and seeds, nut oils, and vegetables can be high in omega-3 fatty acids. However, since many of these foods can weigh slightly more calories as well, moderate portion sizes will help you stay on the right track of health.