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- Omega-3 fatty acids are present in foods and dietary supplements and are of three types i.e. alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) docosahexaenoic acid (DHA). A person’s body can convert small amounts of ALA into DHA and EPA.
- Many clinical trials shown that only high dose EPA supplements help to reduce adverse cardiovascular events whereas DHA appeared to counter the beneficial effects of EPA. The findings suggest that combining EPA and DHA in a supplement may void any potential benefits for heart health.
- ALA is mostly present in plant oils, such as chia seeds, flaxseeds, and walnuts. DHA and EPA are mostly present in cold-water fatty fish, such as, salmon, herring, and sardines.
- The World Health Organization (WHO) recommends eating 1–2 portions of fish per week as it contains high amount of omega-3 fatty acids i.e. eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which provides many health benefits and protection against many diseases. Fish oil contains around 30% of omega-3s, which has great health benefits.
5 benefits of omega-3 fatty acid: Omega-3 acids are found in many food sources which has shown many health benefits. Some of the health benefits include:
Reduce inflammation
According to an article in the British Journal of Clinical Pharmacology, research, DHA and EPA help to reduce inflammation in the body, which has links to many disease like obesity, depression and diabetes. Taking fish-oil supplements are useful in people having rheumatoid arthritis by reducing joint pain and stiffness.
Reduce the chance of heart attack
According to some evidence, taking omega-3 supplements may reduce the risk of a person from heart attack. According to the National Centre for Complementary and Integrative Health (NCCIH), researchers have shown omega-3s to help lower a person’s triglyceride (fat) levels by 15-30%, as excess of triglyceride increases the risk of cardiovascular diseases.
According to the research, it also reduce the "bad cholesterol" and increase "good cholesterol" level.
Help to Treat certain Mental Disorders
Brain is made up of nearly 60 percent of fat and majority is omega-3 fatty acids. Thus it is import for brain to function normal. People with certain mental disorders have lower omega-3 blood levels. According to the research, fish oil supplements can improve the symptoms of some mental disorders.
May Help in Weight Loss
According to the research, fish oil supplement along with diet and exercise, may help to lose weight. It also improve the body composition and heart risk in obese people.
Help to Make Healthy Skin
Skin become damaged with age or environmental exposure. According to the research, fish oil supplement may help to treat certain disorder like dermatitis or psoriasis.
Risks
Along with benefits, many side effects of taking omega-3 supplements are also there and according to the NCCIH, the side effects from omega-3 supplements are usually mild. This include:
- Bad breath
- Bad-smelling sweat
- Diarrhea
- Headaches
- Heartburn
- Nausea
Summary
Omega-3 fatty acids are an important part of a person’s diet and nutrition to achieve good health and fight against many diseases. A key source of omega-3 fatty acids is fish, chia seeds etc. Many evidence also shows that eating more fish or fish oil as a supplement can help reduce the chances of a person developing cardiovascular illnesses.
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