Are You Getting Enough Omega-3s? Here’s How The Essential Fatty Acids Actually Boost Your Health
Omega-3 fatty acids are essential acids that your body needs to function. Despite this, most people do not consume enough omega-3s. If you do get enough, your vision, sleep, and skin health might improve, among many other health benefits.
Read on to learn about the unexpected health benefits of omega-3s, along with how you get more from supplements and food.
What Are Omega-3 Fatty Acids?
Omega-3s are essential fatty acids that assist our bodies to function properly. There are three types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA).
Since our body does not create omega-3s, you have to get them through diet. DHA and EPA are often found in fish, while ALA is in nuts, seeds, and oil.
Omega-3s Can Combat Depression
EPA has been found to combat depression and anxiety.
Although it's similar to an anti-depressant, combining the two leads to the best results.
Omega-3s Keep Your Vision Sharp
According to Pediatric Research, omega-3s are essential for eye function. DHA, specifically, keeps the eyes moist and healthy. If you don't get enough, you might get eye problems.
In 2014, researchers found that consuming omega-3s can lower the risk of macular degeneration, which is the world's leading cause of blindness.
Omega-3s Help Prevent Certain Cancers
Omega-3s have been found to prevent certain cancers, including breast, prostate, and colon cancer.
Eating enough omega-3s can help significantly in some cases. In 2013, the European Journal of Cancer Prevention found that omega-3s might lower the risk of colorectal cancer by 55%.
Omega-3s Might Help You Sleep Better
According to the Journal of Clinical Sleep Medicine, people who have low levels of omega-3s get a higher risk of sleep apnea. This is because DHA helps the body create melatonin, a hormone that induces sleep.
Omega-3s Lower Your Risk Of Heart Disease
Omega-3s greatly benefit heart health. After analyzing 50 studies, researchers concluded that omega-3s can significantly reduce the risk of cardiovascular disease.
Specifically, DHA and EPA seem to promote heart health. But make sure you get them from food; taking supplements is not enough to delay heart disease, according to 2012 research in the Archives of Internal Medicine.
Omega-3s Can Boost Brain Health During Pregnancy
If mothers eat enough omega-3s during pregnancy, their baby might have better brain health. According to a study in Medical Hypotheses, children getting omega-3s had better memory, fewer behavioral issues, and a lower risk of ADHD and cerebral palsy.
Since DHA supports eye health, taking omega-3s while pregnant can also enhance a baby's vision, says a 2013 study in Food & Function.
Omega-3s Alleviate Inflammation
Inflammation contributes to a long list of chronic diseases. Omega-3 fatty acids lower the production of molecules that contribute to inflammation, according to research in the American Journal of Clinical Nutrition.
If left unchecked, consistent inflammation can contribute to heart disease, stroke, cancer, chronic kidney disease, fatty liver disease, and cancer.
Omega-3s Increase "Good" Cholesterol
There are two types of cholesterol: LDL, which contributes to disease, and HDL, which removes other types of cholesterol from your bloodstream. Omega-3s increase the "good" HDL cholesterol, according to 2012 research in the Journal of Nutrition.
Omega-3s also reduce triglycerides in your bloodstream. Both LDL and triglycerides contribute to stroke and heart disease.
Omega-3s Remove Fat From The Liver
Over 25% of Americans have fatty liver disease. Fortunately, omega-3s might lower your risk of non-alcoholic fatty liver disease.
According to a 2016 study in Gastroenterology Research and Practice, omega-3s remove some fat from the liver. Excess fat causes inflammation, which can eventually lead to scarring, liver damage, and even liver failure.
Omega-3s Might Delay Dementia And Alzheimer's
Multiple studies have linked omega-3s to a lower risk of dementia. According to a 2015 study in BioMed Research International, omega-3s remove inflammation markers that directly contribute to Alzheimer's.
During early onset Alzheimer's, taking omega-3 supplements might help people retain memory, says 2018 research in Nutritional Neuroscience.
Omega-3s Feed Your Digestive System
In 2017, scientists from the University of Nottingham discovered that omega-3s can improve digestive health. Specifically, eating omega-3 fatty acids diversifies the number of healthy bacteria in your gut.
If you lack healthy gut bacteria, you will have a higher risk of irritable bowel syndrome, bowel cancer, and even a weak immune system.
Most People Do Not Get Enough Omega-3s
Nutritional guidelines recommend taking between 250 and 500 mg of DHA and EPA daily. However, most people don't eat that much. According to a study in Nutrients, which analyzed populations in America and Germany, 98% of people have an omega-3 deficiency.
Most people only receive around 90 mg daily. But how do you get more? By enhancing your diet.
Omega-3 Supplements Have Shortcomings
Contrary to popular belief, omega-3 supplements are not an adequate replacement for healthy foods. Research in the New England Journal of Medicine found that taking supplements does not lower the risk of heart attack and stroke, like food does.
Harvard Health Publishing explains that the body does not absorb supplements as well as food. Although supplements can help, you will be better off eating more foods with omega-3s.
Fish Oil Is The Easiest Source Of Omega-3s To Get
As the name suggests, fish oil comes from fatty fish. Since it contains high amounts of EPA and DHA, fish oil contribute to most of the benefits listed, according to Medical News Today.
Although fish oil supplements are available, your body will absorb more omega-3s if you eat fish. Salmon, tuna, oysters, herring, mackerel, and crab are all healthy sources of fish oil.
How To Take Omega-3 Supplements
If you decide to take omega-3 supplements, do not take more than three grams per day. According to Mount Sinai Hospital in New York, taking too much can increase side effects.
The American Heart Association advises people without heart conditions to take fish oil supplements twice a week. If you have high cholesterol, heart disease, or high blood pressure, you might need it daily.
Flax Seeds And Chia Seeds Are Natural Sources Of Omega-3s
Certain seeds also contain high amounts of omega-3 fatty acids. According to the U.S. Department of Agriculture, one teaspoon of flaxseeds offers 2,350 mg of omega-3s. Flaxseed oil is often taken as a supplement.
Chia seeds also provide omega-3s, along with all eight essential amino acids. Mix these seeds into smoothies, granola, oatmeal, cereal, baked goods, or salads.
Nuts, Especially Walnuts, Also Help
Many nuts provide omega-3 fatty acids, but none more than walnuts. Fourteen walnut halves supply 2,570 mg of omega-3s.
Along with omega-3s, walnuts also contain antioxidants such as vitamin E, copper, and manganese. Do not remove the skin before eating; most of the nutrients are in the skin (not the shell).
Certain Vegetable Oils Have Plenty Of Omega-3s
Several vegetable oils also offer omega-3 fatty acids. According to WebMD, flaxseed and canola oils have the highest omega-3 content. But mustard oil, soybean oil, walnut oil, and cod liver oil are also good choices.
Vegetable oils provide rare ALA. This fatty acid supplies the body with energy when it breaks down.
Eggs Are Almost As Good As Fish
If you prefer not to eat fish, consider eggs. A single egg can have between 100 and 500 mg of omega-3s, depending on how it's made. Most of these are contained in the yolk.
According to Scientific American, three eggs have the same amount of omega-3s as a three-ounce serving of salmon. But a single egg provides more omega-3s than shrimp, tilapia, and crab.
Soybeans And Soy Products Provide Omega-3s
Whether you enjoy animal products or not, you can eat soy for omega-3s. Half a cup of soy contains 670 mg of omega-3s. However, it is also high in omega-6s, which can lead to inflammation.
Because of this, you can find some omega-3-enhanced soy products on the market. But eating soy in moderation is still healthy.
Certain Diets Have A Higher Risk Of Deficiency
Certain diets have a higher risk of omega-3 deficiency. Because many omega-3s come from animal products, vegetarians have a greater likelihood of deficiency, according to the Journal of Nutritional Science. Vegans do, too.
People on low-fat diets might not get enough omega-3s, either, because fatty acids come from healthy fats. And finally, people with malabsorption issues might not get enough.
Symptoms Of Omega-3 Deficiency Are Not Easy To Identify
Since omega-3s support the growth of skin and nails, you might notice some subtle symptoms of a deficiency. Your skin might become dry, acne might appear, and your nails might turn brittle.
Other symptoms might include insomnia and hair loss, according to NetDoctor. But these symptoms might also apply to other disorders.
The Side Effects Of Taking Too Much
As with any vitamin, you can overdose on omega-3s. Too many omega-3s can increase the risk of bleeding, even in people who have no history of bleeding disorders. If you take blood thinners or diabetes medication, talk to your doctor before taking supplements.
Fish oil can also cause bloating, gas, and diarrhea. Speak to a doctor if you experience any side effects.
