- Omega-3, usually sold as Omega-3 fish oil, has numerous benefits for your heat, brain and the body.
- In this article we explore its benefits, dosage and side effects.
Many people use fish oil or omega-3 supplements (mainly omega-3 fish oil) because of the many health benefits they provide for your body and the brain. Because of this, extensive studies have been done on omega-3 fatty acids.
In this article we go through the benefits of taking omega-fatty acids. The most common form is omega-3 fish oil.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a group of polyunsaturated fatty acids that are essential for good health:
- EPA (eicosapentaenoic acid): – Plentiful in fish oil
- DHA (ocosahexaenoic acid): – Plentiful in fish oil
- ALA (alpha-linoleic acid):- mainly occurs in plants, such as flaxseed and soybean. It’s essential for the eye, nerve and membrane development
DHA and EPA help regulate blood pressure, inflammation, neurological functions, hormones production etc. in human body.
The body can only synthesize limited amounts of omega-3s, so you have to take it as food or supplements such Omega-3 Fish Oil.
Food sources include oily fish such as tuna and salmon.
The following are 16 benefits of fish oil:
1) Omega-3 Helps Fight Anxiety & Depression
Studies show that people who take omega-3 fatty acids regularly are less likely to be depressed (1), especially EPA.
2) Omega-3 Promote Brain Health In Early Life
7) Omega-3 Helps Reduce Risk Of Heart Disease
Decades ago, it was observed that fish-eating communities have low incidents of heart disease. Since then, omega-3 fish oil has been linked to this decrease and numerous benefits for the heart (15, 16).
Omega-3s reduce risk of heart disease by:
11) Omega-3 Is Good For Your Skin
DHA is a major component of healthy cell membranes, which make up a large part of your skin.
A healthy cell membrane results to a soft, supple, soft, wrinkle-free skin. Taking omega-3s also helps your skin in
- Managing oil production and skin hydration
- Reducing premature aging of your skin
- Reducing acne
- Blocking damage by the sun
12) Omega-3 Can Improve Eye Health
The retina is mainly composed of DHA omega-3. Low levels of omega-3 cause vision problems (26).
Omega-3 also helps prevent macular degeneration, which is a major cause of blindness.
16) Omega-3 Can Help Fight Autoimmune Disease
In autoimmune diseases, the body mistakes your cells as foreign cells and starts attacking them, e.g. type 1 diabetes where the immune system attacks insulin-producing cells in the pancreas.
Omega-3 Dosage And Side Effects
The recommended dose is 3 grams of fish oil per day, containing a minimum of 250–500 mg combined EPA and DHA each day for healthy adults.
Side effects include:
- Fishy breath
- Upset stomach
- Loose stool
Omega-3 is an essential nutrient that you can get from fatty fish such as tuna and salmon, or from supplements such as omega-3 fish oil.
It has a wide variety of health benefits for both men and women as well as children.