The science-based benefits of omega3 fatty acids include reducing the symptoms of depression and anxiety, supporting eye health, supporting brain health, supporting a healthy pregnancy, reducing the symptoms of ADHD, managing the metabolic syndrome. and improving mental conditions.

Other benefits include the elimination of autoimmune diseases, the prevention of cancer, the reduction of asthma, the support of liver function, the slowing down of the aging process, bone and joint health, the reduction of the symptoms of premenstrual syndrome and the improvement of the skin.

Omega-3s have been an important part of the world of health and physical exercise, however, there are many questions related to these “fats”.

For someone who is not familiar with these fatty acids, the word fat cannot indicate anything healthy.

In light of this, how are these fats supposed to be healthy? Can one be deficient in these fats? What are the dietary sources of these fatty acids? How are they beneficial for the human body?

This article aims to present the science-based benefits based on the science of omega-3 for the human body and what are the dietary sources of these fatty acids.

What are omega3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats, a type of fat that your body cannot make.

The term “polyunsaturated” refers to its chemical structure, since “poly” means many and “unsaturated” refers to double bonds.

Together they simply mean that omega-3 fatty acids have many double bonds.

“Omega-3” refers to the position of the final double bond in the chemical structure, which is three carbon atoms of the “omega” or tail end of the molecular chain.

Since the human body cannot produce omega-3 fatty acids, these fats are known as “essential fats”, which means that you must obtain them from your diet.

The World Health Organization (WHO) recommends eating at least two servings of bluefish per week, which is rich in omega-3 EPA and DHA.

There are many types of omega-3 fats, which differ according to their size and chemical form. Here are the three most common:

  • Eicosapentaenoic acid (EPA): the main function of this 20-carbon fatty acid is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce the symptoms of depression (2, 3).
  • Docosahexaenoic acid (DHA): a 22-carbon fatty acid, DHA represents approximately 8% of brain weight and is extremely important for the development and normal function of the brain (4).
  • Alpha-linolenic acid (ALA): this 18-carbon fatty acid can be converted to EPA and DHA, although the process is not very efficient. ALA is used mainly by the body to obtain energy (5).

Omega-3 fats are a vital part of human cell membranes.

Foods rich in omega3 fats

The best source of omega-3 EPA and DHA is fatty fish.

However, you can also get this omega-3s from other marine sources, such as seaweed oils. ALA, on the other hand, is obtained mainly from nuts and seeds.

There are no official standards for daily omega-3 intake, but several organizations offer guidelines.

According to the Food and Nutrition Board of the US Institute of Medicine, the adequate intake or omega-3 per day is 1.6 grams for men and 1.1 grams for women, for adults 19 and older (43).

Here are the amounts and types of omega-3 in a serving of the following foods:

  • Mackerel: 3.0 grams of EPA and DHA
  • Salmon: 4.0 grams of EPA and DHA.
  • Sardines: 2.2 grams of EPA and DHA.
  • Linseed seeds: 2.3 grams ALA.
  • Chia seeds: 4.9 grams or ALA.
  • Anchovies: 1.0 grams of EPA and DHA.
  • Nuts: 2.5 grams ALA

15 Science-Based Benefits or Omega3 Fatty Acids

1. Reduce the symptoms of depression and anxiety

Depression and anxiety are one of the most common diseases present, since several studies have been conducted on these conditions that have resulted in a positive effect or omega-3 on these mental problems.

Patients who start to consume diet high in EPA and DHA experience reduced symptoms of anxiety and depression.

2. Good for your eyes

DHA is an important component of the retinal structure in the eye. DHA deficiency can increase risks to eye health.

A diet rich in DHA can help lessen the effects of macular degeneration and glaucoma. It is also effective in helping to maintain vision integrity.

3. Brain health, pregnancy and early life

Omega 3s are vital for the growth and development of brain health throughout life.

Especially for women who expect a diet high in omega-3, it is recommended to keep intact the brain and general muscle health of the child.

In addition, for growing children, it is necessary to maintain a balanced diet rich in omega 3. This will help with the constant development of the brain.

4. Reduce heart disease

The researchers observed that communities show high fish consumption patterns with lower risk of heart attacks and strokes.

This led to research that leads to the discovery that omega 3 promotes heart health. Omega 3 is a good cholesterol that helps the heart work better.

5. Reduce the symptoms of ADHD

Several studies support the claim that omega-3s have a positive effect in patients with ADHD, especially in children. They also help to curb the hyperactivity, compulsiveness and discomfort associated with this mental problem.

6. Control the metabolic syndrome

The metabolic syndrome can be the cause of several complications in the function of the human body.

The most common faces of this syndrome include insulin resistance, high blood pressure, central obesity and high triglyceride levels.

Omega-3 reduces inflammation in various organs, resulting in the proper management of the metabolic syndrome. Omega 3 can also help prevent the onset of this disease in the first place.

7. Denying autoimmune diseases

One of the fatal diseases known to man, the autoimmune disease opens doors to other diseases.

Eating a diet rich in omega-3 during the first years of your life can lead to the prevention of autoimmune diseases.

8. Improve mental conditions

Good food in food help to execute the basic and crucial functions of the body. This includes brain health; People suffering from psychiatric disorders often have a deficiency of omega three.

Omega-3 supplements improve mental conditions by decreasing mood swings and relapses or psychosis.

9. It can prevent mental aging

As the human body, the brain also does, and results in diseases such as Alzheimer’s and Parkinson’s.

People who consume a diet rich in fatty fish have a greater amount of gray matter in their brain cells than those who do not consume adequate amounts of foods rich in omega-3.

10. Cancer prevention

People who have diets that contain large amounts of omega-3 are 55% less likely to face cancer. It greatly reduces the risk of breast and colon cancer.

11. Asthma reduction

Omega-3 help prevents asthma and other lung problems in children and young adults. Having a diet rich in omega 3 fatty acids can help reduce the chances of being affected by this disease in their older years.

12. Liver function

A non-alcoholic fatty liver is part of the obesity epidemic that affects people in general. This has become a cause of liver disease in most Western countries.

Omega-3 fatty acids help retain good cholesterol and expel toxins from the liver that cause inflammation to keep it healthy and functioning.

13. Bone and joint health

Omega 3s are often prescribed as supplements for patients with osteoporosis and arthritis. Omega-3 helps keep ligaments and joints healthy and functioning like a well-oiled machine.

14. Reduce the symptoms or premenstrual syndrome

Research has shown that women who have a higher intake or omega-3 in their diet experience milder symptoms of PMS. An omega-3 supplement may be more operative than ibuprofen for women during their cycle.

15. Healthy skin

DHA is an important component of the skin, while EPA helps control oil production, hydration and other aspects of the skin.

Omega3 Intake and Zinzino BalanceOil

Getting them through whole foods twice a week, is the best way to ensure a robust omega-3 intake.

However, if you do not have a lot of fatty fish, then you should consider taking an omega-3 supplement. For people with omega-3 deficiency, this is a cheap and highly effective way to improve health.

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Final Words

A diet rich in omega 3 fatty acids can help the heart and brain function properly. In addition, it has a great effect on the body’s metabolic rate that affects almost all body functions.

Omega-3 fatty acids are vital for optimal health.