Why omega-3 fatty acids are good for you

It’s very important to get enough omega-3 fatty acids.
They are great for your brain and body in many important ways.
In fact, omega-3 fatty acids are one of the nutrients that have been studied the most.
Scientists have found that omega-3 fatty acids are good for your health in 17 ways.

1. Omega-3s can help with anxiety and depression.

 

The world has a lot of people who suffer from depression.
Sadness, tiredness, and a general lack of interest in life are all signs

Anxiety is another common disease that makes people feel worried and tense all the time.
Studies are interesting because they show that people who regularly eat omega-3s are less likely to be sad.

People who suffer from anxiety or sadness also feel better when they start taking omega-3 supplements.

EFAs come in three different types: ALA, EPA, and DHA. It looks like EPA is the best at fighting sadness out of the three.
One study even found that EPA was just as good at treating depression as a popular drug used to treat depression .

 

2. Omega-3s are good for your eyes.

 

A type of omega-3 called DHA is an important building block of the retina in your eye

If you don’t get enough DHA, you might have trouble seeing.
Interestingly, getting enough omega-3 has been linked to a lower chance of macular degeneration, which is one of the main reasons people go blind or have permanent damage to their eyes.

 

 

 

3. Omega-3s may be good for your brain while you’re pregnant and in your early years.

 

 

Omega-3s are very important for babies’ brain development and growth.
A lot of polyunsaturated fatty acids are found in your brain and eye retina. About 40% of those are DHA.
So, it’s not a surprise that babies who are fed formula with DHA have better eyesight than babies who are fed formula without DHA.
Many good things happen for your child when you get enough omega-3s while you’re pregnant, such as

 

Higher intelligence
Getting along with others and communicating better
Less behavior problems
Less likely to experience growth delays
Less likely to have ADHD, autism, or cerebral palsy

 

4. The risk of getting heart disease can go down with omega-3s.

 

Heart attacks and strokes kill more people than anything else in the world.
Researchers noticed many years ago that towns that ate fish had very low rates of these diseases. This was later linked to eating foods high in omega-3s.
Since then, many heart health effects have been linked to omega-3 fatty acids.
These perks take care of:

Triglycerides :
Triglycerides can drop by a large amount, usually between 15 and 30%, when omega-3s are present.
.
High blood pressure:
People who already have high blood pressure may be able to lower their blood pressure with omega-3s.

HDL cholesterol that is “good”:
The amount of “good” HDL cholesterol can go up with omega-3s.

Blood clots: Omega-3s can keep blood
platelets from getting stuck together. This helps stop the growth of dangerous blood clots .

Plaque: By keeping your airways clean,
Smooth and damage-free, omega-3s help stop the buildup of plaque that can clog
and make your vessels harder.

Inflammation:

Omega-3s stop your body from making some chemicals that are released during
reaction to inflammation.

The “bad” LDL cholesterol can also go down in some people who take omega-3s. The evidence isn’t all good, though. Some studies show that LDL levels go up.
Even though omega-3 pills can help lower the risk of heart disease, there isn’t strong evidence that they can stop heart attacks or strokes. Many tests show that it doesn’t help.

 

5. For kids with ADHD, omega-3s can help ease their symptoms.

 

ADHD, which stands for attention deficit hyperactivity disorder, is a behavior disease marked by impulsivity, hyperactivity, and not paying attention.
Several studies show that kids with ADHD have less omega-3 fatty acids in their blood than their healthy peers.
Several studies have also shown that omega-3 supplements can help kids with ADHD.
Omega-3s can help you focus and finish your work. They also make people less hyperactive, reckless, restless, and angry.
Researchers recently found that fish oil supplements were one of the most hopeful ways to treat ADHD.

 

6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome

 

Metabolic syndrome is a group of health problems.
It has high blood pressure, insulin resistance, high lipid levels, and low “good” HDL cholesterol. It also has central obesity, which is also called “belly fat.”

It’s a big problem for public health because it makes you more likely to get heart disease, diabetes, and other diseases.
Omega-3 fatty acids can help people with metabolic syndrome who are resistant to insulin, have inflammation, or have risk factors for heart disease.

 

7. Omega-3s Can Fight Inflammation

 

When your body gets sick or hurt, it naturally reacts with inflammation. As a result, it is very important for your health.
But inflammation can last for a long time even when there isn’t an infection or damage. This kind of soreness lasts for a long time.

Inflammation that lasts for a long time can make almost all long-term illnesses in the West worse, like heart disease and cancer.
Omega-3 fatty acids can stop the production of chemicals and substances that cause inflammation, like inflammatory eicosanoids and cytokines.

Studies have regularly found a link between eating more omega-3s and having less inflammation.

 

 

 

8. Omega-3s Can Fight Autoimmune Diseases

 

People with autoimmune diseases have immune systems that fight healthy cells thinking they are foreign.
One good example is type 1 diabetes, in which your immune system attacks the cells in your pancreas that make insulin.
Omega-3s can help fight some of these illnesses, and they may be especially important for kids when they are young.

Many autoimmune diseases, like type 1 diabetes, autoimmune diabetes, and multiple sclerosis are less likely to happen if you get enough omega-3s in your first year of life.

Omega-3s can also help people with eczema, lupus, rheumatoid arthritis, ulcerative colitis, and Crohn’s disease.

 

 

9. Omega-3s Can Improve Mental Disorders

 

People with psychiatric disorders have been found to have low amounts of omega-3.
Studies show that omega-3 pills may help people with both schizophrenia and bipolar disorder have fewer mood swings and relapses.
Taking extra omega-3 fatty acids may also help reduce angry behavior.

 

10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease

 

One of the inevitable effects of aging is a loss of brain function.
Several studies show that getting more omega-3s can help slow down the mental loss that comes with getting older and lower your risk of getting Alzheimer’s disease.
One review of controlled studies shows that omega-3 supplements may help when AD symptoms are very mild at the start of the disease.
Remember that more studies need to be done on omega-3s and brain health.

 

11. Omega-3s May Help Prevent Cancer

 

Cancer is one of the main reasons people die in the West, and omega-3 fatty acids have been said for a long time to lower the chance of some types of cancer.
Studies are interesting because they show that people who eat a lot of omega-3s have a 55% lower risk of getting colon cancer.
Getting enough omega-3s is also linked to a lower chance of prostate cancer in men and breast cancer in women. But not every study comes up with the same answers.

 

12. Omega-3s Can Reduce Asthma in Children

 

People who have asthma have long-term lung diseases that cause coughing, lack of breath, and wheezing.
It can be very dangerous to have a severe asthma attack. They happen when the tubes in your lungs become inflamed and swollen.
Also, the number of people with asthma in the US has been going up for the past 30 years.
Several studies show that kids and teens who eat foods high in omega-3s are less likely to get asthma.

 

 

13. Omega-3s Can Reduce Fat in Your Liver

 

You are more likely than you think to have non-alcoholic fatty liver disease (NAFLD).
With the rise in fat, it has become the most common cause of long-term liver disease in the Western world.
Omega-3 fatty acid supplements, on the other hand, help people with NAFLD lose fat and inflammation in their livers.

 

14. Omega-3s May Improve Bone and Joint Health

 

Osteoporosis and gout are two common conditions that can hurt your bones.
Studies show that omega-3s can make your bones stronger by increasing the amount of calcium in them. This should lower your risk of getting osteoporosis.
Taking omega-3s may also help with arthritis. People who take omega-3 pills say their joint pain goes down and their grip strength goes up.

 

15. Omega-3s Can Alleviate Menstrual Pain

 

The lower abdomen and pelvis hurt during your period, and the pain often spreads to your lower back and legs.
It might have a big effect on the quality of your life.
But studies show over and over that women who eat the most omega-3s have less painful periods.
In fact, one study found that an omega-3 pill worked better than ibuprofen at treating severe menstrual pain.

 

16. Omega-3 Fatty Acids May Improve Sleep

 

One of the keys to good health is getting enough sleep.
Lack of sleep has been linked to a lot of diseases, like obesity, diabetes, and sadness.

For kids, not getting enough omega-3 fatty acids can make it hard to sleep, and for adults, it can lead to obstructive sleep apnea.
Low amounts of DHA are also linked to low amounts of melatonin, a hormone that helps you sleep.

Studies on both kids and adults show that taking omega-3 supplements makes sleep last longer and be better.

 

17. Omega-3 Fats Are Good For Your Skin

DHA is an important part of the structure of your skin. Cell membranes, which make up a lot of your skin, depend on it to stay healthy.
Skin that is soft, moist, flexible, and free of wrinkles has a healthy cell barrier.
EPA is also good for your skin in a number of ways, such as:

Taking care of oil production
and keep your face moist.

Keeping from The little red bumps are caused by hyperkeratinization of hair shafts.
Usually found on the arms.

Getting rid of early aging
of your face.

Getting rid of the risk of
acne.

Omega-3s can also protect your skin from sun damage. This is because EPA helps stop the release of chemicals that break down collagen in your skin after being in the sun.

 

 

The Bottom Line

Omega-3 fatty acids are very important for good health.
Eating whole foods with omega-3s, like fatty fish twice a week, is the best way to make sure you get enough.
On the other hand, you might want to take an omega-3 pill if you don’t eat a lot of fatty fish. This is a cheap and very effective way to improve health for people who don’t get enough omega-3.

 

 

12 Foods That Have a Lot of Omega-3

 

Omega-3 fatty acids are good for your brain and body in many ways.
A lot of well-known health groups say that healthy people should get at least 250–500 mg of omega-3s every day.
Fish with a lot of fat, algae, and a number of high-fat plant foods are good sources of omega-3 fats.
These 12 foods have a lot of omega-3.

1. Mackerel (each dish has 4,107 mg)

The mackerel is a small, fatty fish.
They are usually smoked and eaten whole as pieces in the West.
There are a lot of nutrients in mackerel. A 3.5-ounce (100-gram) dose has 200% of the RDI for vitamin B12 and 100% of the RDI for selenium.
Plus, these fish taste great and don’t take long to prepare.
How much omega-3 is in salted mackerel? One piece has 4,107 mg, or 5,134 mg per 3.5 ounces (100 grams).

 

2. Salmon (4,123 mg per serving)

 

Fish like salmon is one of the healthiest things you can eat.
Large amounts of vitamin D, selenium, and B vitamins are among the many nutrients and high-quality proteins that it has.

A lot of research has shown that people who eat fatty food like salmon often are less likely to get heart disease, dementia, and depression.

There are 4,123 mg of omega-3s in half a piece of cooked, farmed Atlantic salmon, or 2,260 mg in 3.5 ounces (100 grams).

 

 

 

 

 

 

 

 

 

3. Cod liver oil (2,682 mg per serving)

 

If you want to eat something, cod liver oil is not it.
It is oil that is made from codfish livers, as the name suggests.
Not only is this oil high in omega-3 fatty acids, but it is also full of vitamins D and A. Just one tablespoon gives you 170% of the RDI for vitamin D and 453% of the RDI for vitamin A.

 

Because of this, one tablespoon of cod liver oil gives you more than enough of three very important nutrients.
But don’t take more than a tablespoon at a time, because too much vitamin A is bad for you.

Each tablespoon has 2,682 mg of omega-3s.

 

4. Herring (946 mg per serving)

 

It is a medium-sized fish that is high in fat. It is often pickled, cold-smoked, or already cooked before being sold in a can as a snack.
Smoked herring is often eaten for breakfast in places like England, where it is called kippers and is served with eggs.
For vitamin D and selenium, a normal smoked fillet has almost 100% of the RDI. For vitamin B12, it has 221% of the RDI.

There are 946 mg of omega-3s in a medium-sized piece (40 grams) of kippered Atlantic herring, or 2,366 mg in 3.5 ounces (100 grams).

5. Oysters (370 mg per serving)

 

There are many healthy things you can eat, but shellfish is one of the best.
In fact, clams have more zinc than any other food on Earth.

There are 293% of the RDI for zinc, 70% of the RDI for copper, and 575% of the RDI for vitamin B12 in just 6 raw eastern oysters, which weigh 3 ounces or 85 grams.

You can eat oysters as a starter, a snack, or a full meal. In many places, raw oysters are a treat.

There are 370 mg of omega-3s in 6 raw eastern oysters, or 435 mg in 3.5 ounces (100 grams).

 

6. Sardines (2,205 mg per serving)

 

People often eat sardines as a starter, snack, or treat because they are very small and salty.

They are very healthy, especially when eaten whole. They have almost all the nutrients your body needs.
3.5 ounces (100 grams) of cleaned sardines have more than 200% of the RDI for vitamin B12, 24% of the RDI for vitamin D, and 96% of the RDI for selenium.
Atlantic sardines in a can have 2,205 mg of omega-3s per cup (149 grams) or 1,480 mg per 3.5 ounces (100 grams).

 

 

7. Anchovies (951 mg per serving)

 

You can buy anchovies either dried or canned. They are small, oily fish.
Anchovies are usually eaten in very small amounts. They can be rolled around capers, stuffed with olives, or put on pizza or salad.

They are also used to add flavor to many foods and sauces, like Worcestershire sauce, remoulade, and Caesar dressing, because they have a strong taste.

Niacin and selenium can be found in large amounts in anchovies. Boned anchovies also have a good amount of calcium.

EU anchovies in a can have 951 mg of omega-3s per 2 ounces (45 grams), or 2,113 mg per 3.5 ounces (100 grams).

 

 

8. Caviar (1,086 mg per serving)

 

Caviar is made of roe, which are fish eggs.
Many people think of caviar as a fancy food, and it’s usually served in small amounts as an appetizer, taster, or topping.
Choline and omega-3 fatty acids can be found in large amounts in caviar.
There are 6,786 mg of omega-3s in 3.5 ounces (100 grams), or 1,086 mg per tablespoon (14.3 grams).

 

9. Flax seeds (2,350 mg per serving)

 

Small brown or yellow seeds are flax seeds. They are often used to make oil or ground up.

Alpha-linolenic acid (ALA), an omega-3 fat, is found in these seeds more than any other whole food. Flaxseed oil is often used as an omega-3 additive because of this.

Also, flax seeds have a lot of fiber, calcium, and other good things for you. They are a great source of omega-3s and omega-6s compared to most edible plant seeds.

Every tablespoon of whole seeds has 2,350 mg of omega-3s, or 10.3 grams. Every tablespoon of oil has 7,260 mg of omega-3s.

 

10. Chia seeds (5,060 mg per serving)

 

Chia seeds are very good for you because they have a lot of manganese, selenium, magnesium, and other good things for you.

One ounce (28 grams) of chia seeds has five grams of protein, which includes all eight necessary amino acids.
There are 5,060 mg of omega-3s in one ounce (28 grams).

 

 

11. Walnuts (each dish has 2,570 mg)

 

 

Walnuts are full of energy and good for you. Also, they have a lot of copper, manganese, vitamin E, and other good plant chemicals in them.

Don’t peel the walnuts; the skin contains most of the health-boosting phenol antioxidants.
2,570 mg of omega-3s per ounce (28 grams), which is about 14 halves of a walnut.

 

 

12. Soybeans (1,241 mg per serving)

 

 

You can get a lot of fiber and energy from soy beans.
They also have a lot of other good things for you, like riboflavin, folate, vitamin K, magnesium, and potassium.

 

But soy beans also have a lot of omega-6 fatty acids. Researchers have hypothesized that having too much omega-6 might cause inflammation.

 

How much omega-3 is in dry roasted soybeans? There are 670 mg in 1/2 cup (47 grams) or 1,443 mg in 3.5 ounces (100 grams).

 

13. Other Foods?

 

 

Remember that parts 1 through 8 talk about foods that have EPA and DHA, which are omega-3 fats that can be found in some animal foods, fish, and algae.

 

On the other hand, parts 9–12 talk about foods that contain the omega-3 fat ALA, which is not as good as the other two.

Many other foods have good amounts of omega-3, but not as much as the foods above.

Some of these are pastured eggs, omega-3-rich eggs, meat and dairy products from animals that were given grass, hemp seeds, and vegetables like purslane, Brussels sprouts, spinach, and eggs.

The bottom line

It’s pretty simple to get a lot of omega-3s from whole foods, as you can see.
Omega-3s are good for your health in many ways, like fighting inflammation and heart disease.
If you don’t eat many of these foods, though, and think you might not be getting enough omega-3s, you might want to think about taking omega-3 pills.

 

When Is the Best Time to Take Fish Oil?

 

 

People who take fish oil as a supplement have been linked to a number of health benefits.

Study after study has shown that fish oil may help lower inflammation, protect brain function, improve heart health, and support healthy growth and development.

Also, taking your fish oil pill at certain times may help it work better and keep you from getting some side effects.
This piece goes into more detail about when you should take fish oil.

 

Timing

 

You can choose any time of day to take fish oil as long as it works for you.
The main reason for this is that most study shows that the possible benefits of fish oil supplements don’t show up right away, but over time.
Taking fish oil for a few weeks, months, or even years has been shown to raise the amount of omega-3 fatty acids in the blood.
But some of the side effects that come with fish oil can be avoided by changing when you take the supplements.
In fact, acid reflux is one of the most common side effects of taking fish oil pills.

This might be because of the fat in the fish oil, but it’s more likely that the oil floating on top of the stomach fluids makes this happen.

An effective way to stop acid reflux and indigestion is to split your fish oil dose into two smaller ones and take them in the morning and at night.

 

 

 

 

Should be taken with food

No matter when you take your fish oil supplement, you should do so with a meal to help your body absorb it better.
For example, taking fish oil with a healthy fat can make the omega-3 fatty acids more bioavailable and help them work better.

Also, some of the side effects of fish oil supplements may be lessened if you take them with food.

As an example, taking fish oil right before a meal can lower your risk of acid reflux and bloating.

Some users say that taking fish oil with food can help stop common side effects like diarrhea, belching, and feeling sick, but more study is needed.

 

 

Consistency is key

 

The best way to get the most out of your fish oil vitamin is to take it regularly at a time that works for you.
Some find that taking it with breakfast in the morning is the best way to make sure they get their daily dose.
For some people, taking fish oil with lunch or right before bed may work better.
Because of this, it’s best to find what works for you and make it a habit to get the most out of any health benefits.

The bottom line

It’s more important to take fish oil every day than what time of day you do it because the possible effects are linked to long-term use.
But taking fish oil with food can help your body absorb it better and stop some of its side effects.
The best way to get the most out of fish oil is to take it daily at a time that works for you.
Before taking any new vitamin, you should talk to your doctor, especially if you already have a health problem.

KRILL OIL: THE NATURAL OMEGA-3 SUPERFOOD