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Omega-3 is a healthy fat that offers a plethora of benefits, given that it is a polyunsaturated fat that supports some of the major functions in the body, that includes regulating the endocrine system and cardiovascular systems. However, since your body can’t produce the amount of polyunsaturated fats you require to survive, you have to get them from food sources or supplements.
Omega-3s are mostly found in plants in the form of alpha-linolenic acid (ALA) and seafood in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Some omega-3-rich foods that you can add to your diet include flaxseeds, chia seeds, fatty fish like mackerel, salmon, and more.
Meanwhile, when it comes to supplements, fish oil, krill oil, algae oil, and cod liver oil are some of the more popular and beneficial polyunsaturated fat supplements that you can consume.
What Is Omega-3 Good For?
These fatty acids help the cells in your body to function properly. Moreover, they are an important part of the cell membranes that help support the interaction and structure between cells. Some common health benefits that these acids offer are:
1. Supports cardiovascular health
These supplements can improve your cardiovascular health in many ways. They help prevent blood clots that can cause heart attacks and also regulate the relaxation and contraction of artery walls. This, as a result, reduces the formation of plaque in the heart’s arteries and prevents all kinds of cardiovascular disease.
2. Helps manage anxiety and depression
Depression is a common mental health problem that includes symptoms such as lethargy, sadness, loss of interest in almost everything, and unexplained weight loss. Various studies in people suggest that consuming omega-3 regularly can help manage depression and even improve symptoms.
3. May promote brain health during pregnancy
Consuming omega-3 supplements during pregnancy is very important for brain development in infants. It has been linked to several advantages for the child, including less behavioral issues, improved cognitive function, better social skills, good communication skills, reduced chances of growth delay, and more.
4. Helps reduce the symptoms of ADHD in children
ADHD – attention deficit hyperactivity disorder is quite common among children. It is a behavioral disorder that includes symptoms such as impulsivity, inattention, hyperactivity, and more.
Some studies suggest that polyunsaturated fatty acid supplements could potentially help manage and reduce the symptoms of ADHD in children. They may help support task completion, improve inattention problems, and decrease impulsiveness while also managing aggression.
5. May improve vision
Docosahexaenoic acid (DHA) is crucial for your eyes as it is the primary component of the retina of your eyes. When you don’t have enough DHA, your risk of eye problems increases.
Polyunsaturated fatty acids prevent the chances of macular degeneration, which is considered one of the leading causes of blindness around the world.
Side Effects of Omega-3
While this polyunsaturated fatty acid is beneficial and offers several health benefits, there are some side effects that may occur, often as a result of an overdose. These include:
- A fishy breath and taste in the mouth
- Stomach problems, such as loose stools, bloating
- Nausea
- Abnormal bleeding
- Belching
- Lower activity of the immune system
- Indigestion
- Heartburn
There is no recommended daily allowance for DHA and EPA. However, according to most health organizations, 250-500 mg of combined DHA and EPA is enough for adults. Higher amounts can be recommended depending on health conditions.
Overall, omega-3 fatty acids are important for optimal health, and getting them from whole foods is the best way to manage their levels in the body. However, if you are opting for supplements, be mindful of the dosage and consult a doctor immediately if you experience any kind of side effects.
