Omega-3 fatty acids are extremely important for the body and brain. It is one of the most thoroughly researched and studies nutrients. Researchers have linked the deficiency of Omega-3 to various health issues. This includes dry skin, insomnia, inability to focus, joint pain, and some cardiovascular issues. Thus, it is sought to be one of the most required supplements for wellbeing and health. In this article, we will thoroughly discuss the important benefits of omega 3.
What Are Omega-3 Fatty Acids?
Omega-3 is a group of vital fatty acids that is important for the body and offer a wide range of health benefits. Since the body does not produce omega-3, you have to get it from a nutritious diet. Common foods that are rich in omega-3 fatty acids are fish oil, fatty fish, flaxseed oil, walnuts and chia seeds.
For people who do not eat these foods, there are omega-3 supplements like omega 3 capsules, algal oil, and some vegetable oils as well.
What Is EPA and DHA?
EPA stands for eicosapentaenoic acid, which our body uses to create signaling molecules known as eicosanoids. These molecules work to reduce inflammation and play different physiological roles. Scientific studies indicate that fish oil which has a high content of EPA and DHA, may help in reducing depression symptoms. EPA is high in eel, salmon, herring, and sturgeon. Additionally, dairy products and meats also contain some level of EPA.
DHA is an abbreviation for docosahexaenoic acid, which is an integral structural component of retinas and skin. DHA deficiency in the early stages of life is linked with many health problems like ADHD, learning disability, aggressive hostility, etc. The deficiency of DHA is often associated with impaired brain function and a more severe disease like Alzheimer
Consuming a sufficient amount of DHA is known to have a positive impact on health conditions, including high blood pressure, arthritis, certain cancers and type 2 diabetes. Additionally, it can help in reducing blood triglycerides and LDL cholesterol particles, thereby improving heart health.
Health Benefits of Omega-3 Supplements
Omega 3 fatty acids uses is said to bring a wide range of health benefits. But if you are unable to include the nutrient in your diet, there are omega 3 capsules and other supplements that can help in fulfilling the recommended intake. Following are some imperative benefits of omega 3 supplements:
1. Omega-3 Improves Eye Health
DHA is a type of omega-3 is a vital structural component of the retina of the eyes. And when the body does not get a sufficient amount of DHA, it leads to vision problems. Additionally, consuming an adequate amount of omega-3 is associated with a reduced risk of macular degeneration. It is among the prominent causes of permanent damage to the eye and blindness.
2. Omega-3 Promotes Brain Health
Omega 3 fatty acid uses is important for brain development and growth in infants. Around 40% of the polyunsaturated fatty acids in the brain and about 60% in the eye’s retina is derived from DHA. This is why infants who are fed with DHA-fortified formula have better brain growth and eyesight than infants who are fed formula with DHA. Consuming a sufficient amount of omega-3 during pregnancy is linked with various benefits to the child that include:
- Reduced risk of delay in development
- Fewer behavioral issues
- Better social and communication skills
- Higher intelligence
- Reduced risk of cerebral palsy, autism, and ADHD
3. Omega-3 Helps to Fight Depression and Anxiety
More than 300 million people around the world suffer from depression, equal to around 4.4% of the population. Depression and anxiety is one of the most commonly experiences forms of mental disorders. The symptoms of the illness include lethargy, sadness, loss of interest in life, etc.
Along with depression, anxiety is another common disorder. It is defined by constant nervousness and worry. Various studies indicate that people who consume omega-3 supplements regularly have lower chances of being depressed. Additionally, when people with anxiety or depression start regular omega 3 uses, they witness improvement in the symptoms. EPA is considered to be most effective in combating depression.
4. Omega-3 Can help combat Factors of Coronary Disease
Cardiovascular diseases are among the leading death causes worldwide, taking approximately 17.9 million lives every year. Researchers observed that people who eat fish tend to have lower rates of heart diseases. Later on, this was associated with omega 3 consumption. Benefits of Omega 3 fatty acids include:
- Omega-3 may lead to the reduction of triglycerides, generally between 15% and 30%.
- Omega 3 uses can increase the good HDL cholesterol levels.
- Omega-3 can lower blood pressure levels in people suffering from high blood pressure.
- Omega-3 can reduce the chances of blood platelets clumping together, preventing blood clots.
5. Omega-3 Can Reduce Symptoms of Metabolic Syndrome
It is an assortment of various conditions that impact our metabolism. It includes high blood pressure, obesity, low good HDL cholesterol level, high triglycerides, insulin resistance, etc. Metabolic Syndrome is a rising public health concern as it increases the risk of other illnesses.
An Omega 3 fatty acid capsule can improve the symptoms of metabolic syndrome by improving inflammation, insulin resistance and risk factors of heart diseases.
6. Omega-3 Can Improve Mental Disorders
People suffering from psychiatric disorders have been reported to have a level of omega-3. According to multiple studies, omega 3 uses can lower the occurrence of mood swings as well as relapses in people with bipolar disorder and schizophrenia. And regular use of an omega 3 fatty acid capsule help in decreasing violent behavior.
7. Omega-3 Can Help Prevent Cancer
Cancer is a leading cause of deaths on today’s world. The benefits of omega 3 fatty acids have been reported to reduce the risk of some types of cancers. Studies have indicated that people who consume omega-3 fatty acids regularly have around 55% lower risk chances of colon cancer. Moreover, consumption of omega-3 is associated with a reduced risk of breast cancer in women and prostate cancer in men.
8. Omega-3 Can Reduce Fat in Your Liver
The prevalence of the non-alcoholic fatty liver disease is increasing globally. Millions of people are diagnosed with NAFLD every year. Along with the obesity epidemic, it has increased to become a common cause of liver disease. But consumption of omega 3 fatty acids can effectively lower liver fat as well as infection.
9. Omega-3 May Improve Joint and Bone Health
Arthritis and osteoporosis are common joint and bone disorders that impact the skeletal system. Various studies indicate that the consumption of omega-3 can improve bone strength by increasing the calcium amount in bones. This reduces the risk of osteoporosis. Additionally, omega-3 may also be helpful in treating arthritis. Patients who take regular omega-3 supplements have reported experiencing lesser joint pain and improved grip strength.
10. Omega-3 Skin Benefits
As we mentioned above, DHA is a structural component of the skin. It helps in maintaining the health of the cell membrane, which accounts for a significant part of the skin. A healthy cell membrane leads to soft and supple skin. Additionally, EPA also benefits your skin in various ways by keeping your skin hydrated, reducing premature aging, lowering acne risks, etc.
Sources of Omega-3
Omega-3 are found naturally in certain foods and included in some fortified foods. Some of the natural sources of omega -3 include:
- Fatty fish and other seafood
- Plant oils like canola oil, soybean, flaxseeds, etc.
- Nuts and seeds such as chia seeds, walnuts, flaxseeds,
- Fortified food such as yogurts, milk, juices, soy beverages, etc.
What is 4x Fish Oil That Swisse Offers in its Products?
Swisse offers 4x strength omega 3 capsules compared to other products available in the market. Each capsule contains 1500 mg of natural fish oil, 270 mg of EPA and 180 mg of DHA. Daily consumption of these 4x strength wild fish oil capsules give us various health benefits that include:
- Improved brain health
- Stronger nervous system support
- Improved cardiovascular and eye health
- Enhanced mood
- Improved blood pressure and joint support
- Improved triglyceride levels
- Supports eye health
- Supports joint health
Frequently Asked Questions
When is the best time to take fish oil, morning or night?
You can consume Omega 3 fish oil any time that works best for you. But ensure that you take it with or after your meal to get omega 3 fish oil benefits.
What is the time duration required to cure omega-3 deficiency?
Omega-3 levels tend to quickly build in the body after you start taking omega 3 supplements. However, it will take between six weeks to six months to witness significant improvement in the symptoms.
How quickly can omega-3 help improve memory?
It will take around 24 weeks to see an improvement in your memory after the omega 3 use. However, the time frame may be more or less, depending on the various health factors.
What happens when you take omega-3 every day?
If you take omega-3 in the recommended amount (not more than 3 g per day), you should see significant improvement in your overall health. It will improve the functioning of the lungs, heart, hormone system, and hormone system.
What is the use for fish oil capsules for joints and chronic ailments?
You fish oil capsule uses daily can keep your joints lubricated. The 4x strength fish oil capsules by Swisse will help reduce joint stiffness, inflammation, tenderness in joints.
Omega 3 fatty acids are important for your overall health. Taking them from whole foods is an effective way to make sure you fulfil recommended intake. But if you do not eat fatty fish or other sources of omega-3, you can take omega 3 capsules. Ensure that you take medical advice regarding the dosage of the capsules.