7 HEALTH BENEFITS OF OMEGA-3 FATTY ACIDS

Omega-3 fatty acids which are polyunsaturated fatty acids with a double bond at third from the end of the chain.  

They are essential fatty acids because they are needed by the body but can't be synthesized (manufactured) by the body.

Omega-3 fatty acids are of many benefits to the body. They( omega-3 fatty acids) play important role in the proper functioning of the brain, as well as normal growth and development. 

Research shows that omega-3 fatty acids reduce inflammation and may help lowe r risk of chronic diseases such as heart disease,arthritis, and cancer.

Some of health benefits of omega-3 fatty acids include:

(1) Heart disease

Eating diets low in saturated fats and diets rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) is one of best ways to prevent cardiovascular disease.  

Clinical evidence suggests that eicosapentaenoic acid (EPA)and docosahexaenoic acid, (DHA) these two  omega-3 fatty acids  found in fish oil help reduce risk for heart disease, including high cholesterol and high blood pressure. 

Marine fish oil which is rich in omega-3 fatty acids has been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. 

Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries. 

Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. 

Eating at least two servings of fish per week can reduce the risk of stroke by as much as 50%.

However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. 

People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.

(2) Diabetes

People with diabetes often have high triglyceride and low HDL(high density lipoprotein) levels. 

Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so eating foods or taking fish oil supplements may help people with diabetes. 

Another type of omega-3 fatty acid, alpha- linolenic acid (ALA) (from flaxseed, for example) may not have the same benefit as fish oil. 

Some people with diabetes can’t efficiently convert ALA to a form of omega-3 fatty acids that the body can use.

Also, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil, so talk to your doctor to see if fish oil is right for you.

(3)Prostate cancer

Population based studies of groups of men suggest that a low fat diet and including omega-3 fatty acids from fish or fish oil in diets help prevent the development of prostate cancer.

(4)High cholesterol

Several studies have shown that fish oil supplements reduce triglyceride levels. 

Walnuts  (which are rich in alpha linolenic acid or ALA, which converts to omega-3s in the body) have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels.

(5) Arthritis

Various studies have found that fish oil
supplements EPA (eicosapentaenoic acid)and DHA(docosahexaenoic acid) significantly reduced
stiffness and joint pain of rheumatoid arthritis (RA). 

They also seem to enhance the efficacy of anti-inflammatory drugs.

(6)Depression levels

Researchers have found that people eating foods with high levels of
omega-3s have lower levels of depression. 

Fish oil also seems to increase the effects of antidepressants
and help reduce mood swings. 

Also, omega-3 fatty acids can help boost your memory.

(7)Ageing

According to researchers, taking
enough omega-3 fatty acid supplements could slow a key biological process linked to ageing.