15 Science-Based Benefits Of Foods Rich In Omega 3 Fatty Acids

Usually, we are asked to cut back on fats. But there’s one fat you must not cut back on. Omega 3 fatty acids deliver some huge health benefits and your body needs these acids to function. They’re magical for both your brain and body. Omega 3 is one such nutrient that has been studied very thoroughly.

Here’s a list of Omega 3 Foods:

Fish Sources: Fish is a classic example of an excellent source of Omega 3 fatty acids.

• Mackerel
• Salmon
• Seabass
• Oysters
• Sardines
• Shrimp
• Trout
• Omega 3 fish oil

Vegetarian Sources:

• Seaweed and Algae
• Chia seeds
• Hemp Seeds
• Flaxseeds
• Walnuts
• Kidney beans
• Soya bean oil

Let’s go through 15 Omega 3 benefits that are science-based:

1. Fight Depression and Anxiety: Studies found that omega-3s can improve symptoms of depression like sadness, lethargy, and general loss of interest in life. Out of the three types of Omega-3s (ALA, EPA and DHA), EPA is the best at fighting depression.
2. Improve Eye Health: Omega-3 reduces the risk of blindness and eye damage. DHA, a type of omega-3, can help slower degeneration of the retina and macular degeneration.
3. Promote Brain Health During Pregnancy: Consuming Omega 3 fatty acid foods during pregnancy can help in brain growth and development in infants.
4. Improve risk factors for Heart Disease: Fish-eating communities generally have lower rates of heart diseases. Science states that omega-3 fatty acids provide numerous benefits for heart health.
5. Reduce symptoms of ADHD: Omega-3s helps improve attention-deficit and task completion. They also decrease hyperactivity and aggression.
6. Reduce symptoms of Metabolic Syndrome: Metabolic syndrome is a health condition that includes belly fat and high blood pressure. It increases the risk of many other illnesses too. Omega-3 fatty acids can improve insulin resistance and heart disease factors.
7. Fight Inflammation: Omega-3 fatty acids can reduce the production of molecules and reduce inflammation.
8. Fight Autoimmune Diseases: Autoimmune disease is where your body misinterprets your healthy cells for foreign cells and starts attacking them. Omega-3s can combat some of these diseases, especially during early life.
9. Improve Mental Disorders: People with psychiatric disorders have found to have lower omega-3 levels than others. Omega-3 intake can help reduce the recurrence of mood swings and relapses in people with bipolar disorder. Scientific studies have proven this.
10. Fight Alzheimer’s Disease: Ageing and declination in brain function go hand in hand. It is almost unavoidable. Studies show that higher omega-3 intake can reduce the risk of Alzheimer’s.
11. Help prevent Cancer: Cancer has come to be one of the leading causes of death in the world. Science claims that omega-3 supplements can lower the risk of colon cancer by 55%.
12. Reduce Asthma in Children: Asthma is a lung disease with symptoms like coughing and shortness of breath. Severe asthma attacks can be fatal too. These are caused by swelling in the lungs. Studies found that omega-3 supplements can lower the risk of asthma in children and young adults.
13. Reduce fat in the liver: Omega-3 fatty acids intake can be effective in reducing liver fat and inflammation for people suffering from Non-alcoholic fatty liver disease.
14. Improve Bone and Joint Health: Osteoporosis and arthritis are two common bone disorders. Omega-3s can boost more calcium in your bones, which can lead to a reduction in coming down with osteoporosis. Patients consuming omega-3 supplements have reported an increased grip strength.
15. Reduce Menstrual Pain: Menstrual pains might occur in the lower abdomen and pelvis. Sometimes one might even feel it in the lower back. These pains can bring a significant change to your quality of life. Studies have found that women who consume the most omega-3’s have milder menstrual pains.

Since the body cannot naturally produce them, the only way we can consume omega-3 fatty acids is through our diet. A rich intake of omega-3 fatty acid foods can be highly beneficial for your body and mind in the long run.