Why do you need omega-3 in your diet?

Why do you need omega-3 in your diet?

Omega 3 is such an amazing nutrient when it comes to supporting your overall health and wellbeing, helping to maintain a number of crucial bodily functions, ranging from your eyes to your skin to your muscles and joints. That’s why today I’ll be giving omega 3 the attention it deserves, going into detail about some of its most important benefits and how you can make the most out of this vital nutrient.

What is Omega-3?

Omega-3 is called an essential fatty acid for a reason it’s essential for your body to function, but it has some surprising hidden health benefits too. Two important omega-3s, DHA and EPA, are found mainly in oily fish including salmon, mackerel and sardines, but you don’t have to miss out if you don’t eat fish – linseeds, pecans, hazelnuts and walnuts are rich in another form of omega-3 called ALA, which gets turned into DHA and EPA in your body.

Omega-3 can improve eye health

DHA, a type of omega-3, is a major structural component of the brain and retina of the eye. When you don’t get enough DHA, vision problems may arise. Interestingly, getting enough omega-3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness. An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration, which can cause vision impairment and blindness.

Omega-3 for muscle and joint health

The anti-inflammatory properties of omega-3 can do wonders when it comes to your muscles and joints, helping to maintain your mobility, particularly as you get older. This is because as we age our production of cartilage, the connective tissues that help to cushion your joints, diminishes leaving you more vulnerable to joint pain and inflammation. Omega-3 can help by reducing inflammation but now research is indicating that omega-3 can also plays a role when it comes to calcium too. Calcium is essential for strong healthy bones but it does rely on several other nutrients to be properly absorbed and utilised by your body. Fortunately, omega-3 fatty acids can help to enhance calcium absorption which can increase the amount of calcium in your bones, optimising their strength and reducing your risk of developing a condition like osteoporosis.

Omega-3 helps in improving mental health

DHA is an important component for prenatal brain development. If DHA level is maintained properly then there’s low risk of brain shrinkage and depression. If the DHA level is low then there are risks for bipolarism, schizophrenia, and depressions. Therefore this is essential for maintaining a good mental health throughout your lifetime.

Omega-3 can fight inflammation

Inflammation is incredibly important. We need it to fight infections and repair damage in the body.However, sometimes inflammation persists for a long time, even without an infection or injury being present. This is called chronic (long-term) inflammation. It is known that long-term inflammation can contribute to almost every chronic Western disease, including heart disease and cancer.Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.

Omega-3 improve your sleep

Good sleep is one of the foundations of optimal health. Studies show that sleep deprivation is linked to many diseases, including obesity, diabetes and depression. Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults. Low levels of DHA have also been linked to lower levels of the hormone melatonin, which helps you fall asleep. Omega-3 fatty acids, especially DHA, may improve the length and quality of sleep in children and adults.


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