Avoid fatty foods but not all. Some fats are considered good fats that can significantly improve your health conditions. Omega-3 fatty acid is one of the kinds.

Why is omega-3 important?

Omega-3 fats are essential healthy fats, which the body cannot make on its own. Deficiency of omega-3 causes skin problems, may cause coronary heart disease and other health conditions. The body need to meet the omega-3 fats through foods and supplements. Omega-3, indirectly helps in blood clotting, contraction and relaxation of arteries and inflammation.

Types of omega-3

There are 3 main types of omega-3 –

• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)
• Alpha-linolenic acid (ALA)

Benefits of Omega-3

Manages depression and anxiety

Depression and anxiety are a common mental health problem. Omega-3 is known to be effective in fighting depression and anxiety by improving the symptoms.

Good for brain health in infants

Taking omega-3 rich foods or supplements during pregnancy supports the growth and development of the brain in infants. Having enough omega-3 promotes intelligence, improves communication skills, decreases the chances of problems related to brain and other behavioral problems.

Prevent the risk factors of heart disease

Omega-3 fatty acids are known to have various health benefits for heart. Heart problem is very common and is one of the leading causes of death. The following properties of omega-3 is beneficial in keeping the heart healthy –

• Reduces the level of triglyceride
• Raises the level of good cholesterol
• Reduces the blood pressure
• Prevents the deposition of plaque in the arteries
• Prevents blood clots
• It controls inflammation

Helps in weight loss

Obesity or overweight is a result of poor metabolism. It is a major health concern as obesity leads to other serious health problems. Omega-3 reduces inflammation, insulin resistance and lowers the risk factors of heart problems. It manages obesity by improving metabolism, reducing hunger pangs by increasing the hormones for fullness.

Benefits in Mental health disorders

People with mental health problems generally have low level of omega-3. Taking omega-3 supplement is found to reduce the mental health disorders.

May keep cancers away

According to the studies omega-3 is found to reduce the risk of certain types of cancer such as prostate cancer in men and breast cancer in women.

Good for liver health

Obesity and overweight people generally have fatty liver. Omega-3 fatty acids reduce the fats in the liver and also decreases inflammation in fatty liver conditions.

Improves bone health

Omega-3 amplifies the calcium in the bones. This strengthens the bones and reduces the problems related to bones and joints.

Good sleep

Sleep deprivation affects mental and physical health. People with sleep deprivation have low level of omega-3 fatty acids and taking omega-3 supplements improves the sleep length and quality.

Good for skin

Omega-3 prevents premature ageing or retards skin ageing, protects the skin against sun damage and keeps the skin healthy.

Good for female reproductive system

Omega-3 improves the inner lining of the uterus which is required to hold the fetus. It is effective for PCOS and also improves the insulin resistance.

Effective in male sexual health problems

Omega-3 improves blood circulation, increases dopamine level in the brain and triggers sexual arousal. It increases the level of testosterone, improves testicular function, semen quality and improves the men fertility.

Good for hair

Omega-3 initiates hair growth, strengthens hair, prevent hair loss and nourishes the hair follicles.

Foods rich in omega-3

Foods that are highly rich in omega-3 are seaweed, chia seeds, hemp seeds, flaxseeds, walnuts, soybean oil, kidney beans, etc.

Conclusion

Omega-3 fatty acids are important for various health benefits. If you cannot meet the required amount of omega-3 from dietary habits, you can consider taking omega-3 supplements containing both EPA and DHA (types of omega-3).