Omega 3 Fatty Acid Benefits and Side Effects

There are many such nutrients, which are very important to keep the body healthy. One of those nutrients is omega-3 fatty acid. Omega 3 fatty acids protect against many health problems. As much as the body needs proteins, vitamins, etc. every day, it is also very important to include foods rich in omega-3 fatty acids. Omega-3 fatty acids are essential nutrients not only for the body but also for the smooth functioning of the brain and keeping it healthy. Omega 3 fatty acids are basically present in fish. Apart from this, you can also fulfill this by consuming nuts, chia seeds, etc. Know, what are the health benefits of Omega-3 fatty acid.

What is Omega 3 Fatty Acid?

Omega-3 fatty acids are a type of polyunsaturated fatty acid, which is easily found in many foods. It is present in everything from vegetarian diet to non-vegetarian diet. It accumulates in the cells present in the body and prompts them to work actively. Not only this, it also protects against heart diseases. Let us know from which foods this can be achieved.

There are three main types of omega 3 –

• ALA (ALA/ alpha-linolenic acid)
• DHA (DHA/ Docosahexaenoic Acid)
• EPA (EPA/ Eicosapentaenoic Acid )

In which ALA (alpha-linolenic acid) is found in omega plants. The second is DHA (docosahexaenoic acid) and the third is EPA (Eicosapentaenoic acid) omega-3 found in animal foods. All these three types of omega-3 are very important for the body. Know what are the benefits of Omega 3 fatty acid, its deficiency and its source?

Health Benefits of Omega 3 Fatty Acid

1.Relieve Depression and Anxiety

Depression is the most common type of psychological illness. This leaves you feeling depressing, sleepy and not interested in life. Apart from this, it’s common for every other person to have anxiety in moment’s period, in this the person alike feels nervous. Studies have shown that people who regularly eat omega 3 fatty acids are less probable to develop depression and anxiety.

2.Beneficial for Eyes

DHA (Docosahexaenoic acid/ DHA/ all-important factor for brain and eyes) is a type of omega 3. It’s considered all-important for the brain and retina of the eyes. When you do not take in enough DHA, it forfeit your eyes.

Importantly, consuming high volumes of omega-3s reduces the threat of macular degeneration. Macular degeneration is one of the eye problems, in which you can see blurry or loss of vision.

3.Benefits to Pregnancy and Fetus

Omega-3 fatty acids are important for brain development in children. 40% of the polyunsaturated fatty acids in the brain and 60% in the retina of the eye are DHA (a type of omega-3). Therefore, giving babies a formula enriched with DHA can improve their eyesight.

Consuming omega 3 fatty acids by the mother during pregnancy has many benefits for the baby, such as –

• Sharp mind
• To be friendly
• Less practical problems
• Less difficulty in growing up
• ADHD (Attention and Hyperactivity Disorder/ADHD)
• Autism
• Reduced risk of cerebral palsy (cerebral palsy/brain disorders) etc.

Also Read: Top 10 Best Exercises for Women

4.Helpful in Reducing Cardiovascular Risks

Consuming omega-3 fatty acids can help keep the heart healthy and help heart stroke. Along with this, it can also work to help the heart health of cases suffering from heart affection. Actually, triglycerides (a type of fat present in the blood) can be reduced by the usage of omega-3.

Also, the threat of irregular heart beat can also be reduced. In addition, omega-3 adipose acids can decelerate the figure-up of shrine in the highways and may also reduce elevated blood pressure. All these conduct of omega-3 adipose acids can be salutary for the heart.

5. Omega-3 Fatty acid Improve Bone Health

If you want to avoid bone and joint problems, then start consuming things rich in omega-3 fatty acids (Omega-3 Fatty Acid Improve Bone Health). Nowadays, at an early age, people start seeing problems like bone problems like joint pain, arthritis, weakening of bones.

The problem of osteoporosis and arthritis is such that it becomes difficult for you to move. Along with calcium, omega-3 should also be consumed to strengthen bones. It reduces the risk of osteoporosis and arthritis. Bone-related problems will not bother you for a long time.

Also Read: Best Calcium Rich Foods and their Benefits

6. Mental Disorder

In today’s stressful life, most of the people have some kind of mental problems i.e. Mental Disorder. When there is a deficiency of omega-3 fatty acids in the body, then mental disorders begin.

In such a situation, it is important that you consume foods rich in omega-3 fatty acids. With this your mental health will be fine. There will be no problems of stress, anxiety, depression.

7. Macular Degeneration

Nowadays the eyes have started deteriorating at a young age. DHA is a type of omega-3, which is very important for the retina present in the eye. This prevents the problem of macular degeneration in the eyes. If you have this problem, you will start seeing blurry. Sometimes it also causes blindness.

8. Cancer Prevention

The use of omega-3 fatty acids may also be helpful in preventing cancer. A research available from NCBI has seen that the use of omega-3 fatty acids during chemotherapy (a type of cancer treatment) can help reduce inflammatory reactions to some extent .

Readers should note that omega-3 fatty acids are by no means a cure for cancer(1). If someone is suffering from this disease, then he should get his medical treatment as soon as possible.

9. Relief from Inflammation

Omega-3 fatty acids may also help relieve inflammation. Actually, anti-inflammatory effects are found in omega-3 fatty acids. Anti-inflammatory effects can be helpful in reducing inflammation.

In addition, omega-3 fatty acids may also be helpful in reducing the problem of inflammation associated with arthritis, asthma and inflammatory bowel disorder to some extent.

10. For Autoimmune Disease

Autoimmune disease is a problem in which the body’s immune system starts damaging healthy cells. In such a situation, omega 3 fatty acids can be used to get rid of this problem. In fact, omega 3 has immunomodulatory effects (2), which can improve the functioning of the immune system.

How to Use Omega 3 Fatty Acid

The benefits of omega 3 fatty acids also depend on the form in which they are being taken. Here we are telling about some of its health benefits (19).

How to consume:

• Omega 3 fatty acids can be taken in pill form.
• Fish is considered the best source. Therefore, fish containing omega-3 can be consumed.
• A good amount of omega 3 fatty acids are found in some oils. These include flaxseed, soybean and canola oils. In this case, oil rich in omega 3 fatty acids can be used.
• Consuming nuts can also prove to be a good option for omega 3 fatty acids. For this you can consume walnuts. It contains a good volume of omega-3.
• Other sources of omega-3s include eggs, yogurt, juice and milk.

When to consume:

• Omega-3-rich nuts can be consumed in the morning or afternoon.
• Omega-3 rich fish or oil can be used in lunch or dinner.
• How much to consume: Men age 14 or older can consume 1.6 grams per day and women 1.1 grams of omega-3 fatty acids.

Side Effects of Omega 3 Fatty Acid

Consumption of omega-3 fatty acids can also cause some harm. Below are the partial damages caused by it.

• Frequent burping
• Heartburn
• Stomach ache
• Joint pain
• Vomit
• Constipation
• Diarrhea
• Nausea
• Change in taste recognition

Hope you have understood what is omega 3 fatty acid and how it can be beneficial for the body. As we mentioned that it can help prevent many physical problems, but keep in mind that it is not a medical treatment. If someone is suffering from a serious health problem, then his medical treatment is necessary. Also, keep in mind the amount of its intake. Hope this article proves helpful to you.