9 Omega-3 Benefits That Are Amazing

Omega-3 is a very important fatty acid for the body and brain. It is a type of good fat that the body cannot produce and, therefore, needs to be ingested through food or the use of supplements.

The foods richest in omega-3s are fish like sardines, salmon and tuna, seeds like chia and flaxseeds, and walnuts. All of them must be consumed to reap the benefits. Here are some that have already been studied by science:

1. Fight depression and anxiety

Constant worry and nervousness, sadness, lethargy, are some of the symptoms of anxiety and depression. But this is less likely to happen to people who regularly consume omega-3-rich foods. Also, taking omega-3 supplements makes these symptoms better.

2. Improve eye health

DHA, a type of omega-3, is an important structural component of the brain and retina of the eye, and when not received enough, vision problems can result. Omega-3 intake has been linked to a reduced risk of macular degeneration, a leading cause of blindness.

3. Promote brain health in pregnancy

Omega-3s are essential for brain growth and development in babies. Consuming some foods during pregnancy can generate many benefits such as better communication, fewer behavioral problems, greater intelligence, reduced risk of autism and cerebral palsy, among others.

4. Lower your risk of heart disease

Omega-3s can cause a major reduction in triglycerides, lower blood pressure levels, raise HDL (good) cholesterol levels, and prevent blood platelets from sticking together, preventing harmful blood clots from forming. However, it does not reduce the risk of heart attacks or strokes.

5. Reduce symptoms of metabolic syndrome

Metabolic syndrome includes several conditions such as central obesity (belly fat), high blood pressure, high triglycerides and low HDL levels, which increases the risk of developing many other diseases. Omega-3 consumption can reduce these symptoms.

6. Fight autoimmune diseases

In autoimmune diseases, the immune system mistakes healthy cells for foreign cells and starts attacking them. Omega-3s can help fight some of these diseases and can be especially important in the first year of life.

7. Improve mental disorders

Studies have shown that omega-3 supplements can reduce the frequency of mood swings and relapses in people with schizophrenia and bipolar disorder and can also decrease violent behavior.

8. Relieve menstrual cramps

Menstrual cramps, which mainly occur in the lower abdomen, tend to be milder in women who consume more omega-3-rich foods, sometimes being more effective than anti-inflammatory drugs.

9. Improve sleep

Sleep deprivation is linked to many diseases, including obesity, diabetes and depression. Therefore, sleeping well is essential for good health. Omega-3 fatty acids, especially DHA, can improve sleep duration and quality in children and adults.

Omega-3s are often associated with the consumption of fish such as salmon, which can cause concern in vegetarians and vegans. Oilseeds such as walnuts and chestnuts, dark green leafy vegetables and pulses such as beans and peas are also excellent sources of omega-3s.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.