Our bodies don’t produce Omega-3s, so it is important that you get Omega-3 fatty acids from your diet, or by taking supplements. There are so many health benefits you can get from daily consumption of Omega-3 fatty acids. In this chapter, we’re going to take a look at the benefits of Omega-3 for your body and health …
Nuts
Don’t Forget to Include Nuts in Your Daily Menu to Help Prevent Heart Disease
Nuts are rich sources of Omega-3 and Omega-6 fatty acids. It helps in preventing heart disease and this is the reason why it is recommended to eat a handful of nuts every day. Nuts are the ideal snack that you can think of having between breakfast and lunch. It is also a healthy snack when compared to other fat-rich oily snacks.
Some of the different ways that you can prepare the nuts to add taste to your daily menu: Add toasted almonds to your baked chicken dish to increase the taste of the chicken.
You can garnish your salads with walnuts to add a nice crunchy taste to your salads.
Eat stir fries with almonds or cashews.
Helps to Builds Bone Strength
It has been researched that people who take adequate amounts of omega-3s on a daily basis help in increasing the calcium levels in their body. This will ensure that the bone strength is increased.
People who do not eat sufficient amounts of fatty acids that contain EPA, GLA and DHA have lesser bone strength and density than people who take in normal recommended levels of fatty acids.
Reduces Cancer Risk
An Omega 3 fatty acid diet is found to be very helpful in preventing as well as reducing the risk caused by colon cancer. Women who take adequate amounts of omega 3 fatty acids foods in their diet will find that they are less prone to diseases such as breast cancer and prostate cancer in Men. A low fat diet that is rich in omega-3 fatty acids from fish or fish oil is ideal in preventing the progress of prostate cancer.
Lowers Depression
Fish oil is a rich source of omega-3 fatty acids and it helps in reducing the depression levels. People eating foods that contain higher levels of omega-3s are found to enjoy reduced mood swings and also enjoy an increase in the effects of antidepressants.
It has also been found out that the omega-3 fatty acids helps in increasing your memory power as well as helping the nervous system to perform properly. It is a powerful source that helps fight depression.
People who are suffering from bipolar disorder will be able to easily fight depression and other mental problems if they regularly take in Omega-3 fatty acids. Omega-3s are also found to reduce depression and manic problems in juvenile bipolar disorder.
It is highly effective for treating women that are experiencing postpartum depression. The supplementation of fatty acids also helps in reducing attention-deficit/hyperactivity disorder (ADHD) in children.
Helps to Control Diabetes
It has been researched that eating fatty fish that is rich in omega 3 fatty acids has positive effects on blood sugar levels in people with diabetes. Regular consumption of omega-3 rich foods, especially fish helps diabetes people to lower fasting glucose concentration and also helps in increasing insulin levels significantly. It is also found out that eating fish rich in omega 3 fatty acids reduce the development of type-2 diabetes.
Taking in omega 3 fatty acid supplements regularly resulted in reducing homocysteine levels in patients suffering from diabetes. It will also help in improving the micro and macro-vascular functions with respect to type-2 diabetes mellitus. Taking in fish oil and long chain Omega-3 fatty acid foods reduces the risk of total mortality associated with coronary heart diseases in women suffering from diabetes.
Controls Physiological Functions
Omega 3 fatty acids are found to play a very vital role in the development of prostaglandins. This will in turn help in taking care and regulating all the important physiological functions of the body. It will help in controlling blood pressure levels, better nerve transmission, preventing blood clotting and also takes care of allergic responses.
Fights Dementia and Alzheimer’s
If you do not take adequate amounts of Omega-3 fatty acids in your diet, then you are likely to see an increase in the risk of catching dementia. It has been researched and proved by scientists that people who take adequate amounts of Omega-3 fatty acid foods that are particularly rich in DHA have been found to be safe from dementia and Alzheimer’s disease.
Consuming fatty fish rich in DHA at least twice a week will decrease the risk of catching Alzheimer’s disease and dementia. Regular consumption of Omega-3 fatty acids was found to be very effective in treating children with autism. Taking in Omega3s along with required quantities of zinc and magnesium proved to be beneficial for treating emotional, attentional and behavioral problems in children as well as adolescents.
Reduces the Risk of Children Developing Asthma
One of the ways to decrease the risk of developing asthma is to eat a lot of Omega-3 fatty acids. You need to eat a lot of fish that are rich in Omega-3 fatty acids to decrease the risk of getting asthma.
It has been proved that children who ate fatty fish are less likely to develop asthma throughout their life cycle. The risk of wheezing was found to be reduced by about 36 percent in
children who consumed fatty fish regularly between the ages of six months to one year. Adults also can enjoy the benefits of Omega-3 rich fatty fish that helps in reducing asthma symptoms and problems.
Lowering Heart Disease
The fish oils are rich in Omega -3 fatty acids like EPA and DHA and are found to reduce the level of triglycerides in our body. Having elevated triglyceride levels is a reason for heart diseases. Consuming fatty fish regularly, at least thrice a week will help in getting two important forms of omega 3 fatty acids, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fatty acids will help in reducing the inflammation and thereby prevent heart disease. People who are suffering from coronary heart disease are advised to take more quantities of fatty fish to prevent artery blockage and blood clotting.
You should be going for a diet that is low in saturated fat and rich in monounsaturated and polyunsaturated fats to prevent heart diseases. Fish oil has been shown to reduce the problems of irregular heartbeats or arrhythmias. It is very effective in reducing the risk of stroke and also helps in effectively treating the narrowing and hardening of the arteries.
If you take fish oil supplements regularly after you have had a first heart attack, then the risk of getting another heart attack is greatly reduced. It will also help in reducing total mortality and sudden death in patients who have a history of heart diseases.
It will also help in preventing atrial fibrillation in men and women who have undergone coronary artery bypass surgery. DHA rich omega 3 fatty acids will help in reducing the risk of peripheral arterial disease that is associated with chain smokers.
Taking foods that are rich in higher concentrations of EPA and DHA reduces the risk of nonfatal myocardial infarction in women. Consumption of fatty fish will help in reducing the chances of stroke in elderly people.
Fish oil improves endothelial function in peripheral arterial diseases and also has an amazing effect on blood viscosity for the people who suffering from peripheral vascular disease. The Omega-3 fatty acid that is rich in docosapentaenoic acid (DPA) will help in reducing the risk involved in peripheral arterial disease seen in smokers.
Reduces Symptoms Of Rheumatoid Arthritis
Omega-3 fatty acids are highly effective in reducing the stiffness and joint pains. Hence, they are good for people suffering from Rheumatoid Arthritis. Omega-3 is also found to enhance the effectiveness of anti-inflammatory drugs.
The fish oil supplements that contain rich amounts of EPA and DHA help in reducing stiffness of the body as well as reduce joint pains to a great extent. Omega 3 fish oil helps in greatly reducing the severity of systemic lupus erythmeatosus symptoms.
Preventing Cancer
Taking dietary foods that contain rich amounts of EPA and DHA inhibits the development of breast cancer in women and also reduces metastasis. Consumption of fatty fish will help in reducing prostate cancer specific mortality by over 60%. Omega3s are said to have a protective effect against bacterial colonization in cystic fibrosis. It also reduces inflammations in patients suffering from cystic fibrosis.