10 Reasons To Include Omega-3 Fatty Acids In Your Diet
WHAT ARE OMEGA-3s?
Omega-3s are essential polyunsaturated fatty acids, meaning they are not produced naturally in your body and therefore need to be consumed through the diet. There are a few different types of omega-3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). EPA helps to reduce inflammation in the body, while DHA is important for brain function and development as well as eye health. ALA can be converted to EPA or DHA or used as energy. These fatty acids are incredibly important and have a number of powerful health benefits for your body and your brain.
WHERE CAN YOU FIND OMEGA 3’s
You can find omega-3s in seafood, especially oily fish such as salmon, mackerel, seabass, sardines, herring, tuna and trout and their oils. Seeds, nuts and beans are also a great source of ALA - hemp seeds, chia seeds, flax seeds, walnuts, kidney beans, black beans, pinto beans and soybeans are all great to include in your diet. An omega-3 supplement is also a quick and efficient way to get more omega-3s in your diet.
HERE ARE A FEW REASONS TO START INCLUDING THESE HEALTHY FATS INTO YOUR DIET:
Fights Inflammation – the anti-inflammatory properties of omega-3s can help reduce inflammation in the body and decrease the risk of disease.
Promotes Heart Health – omega-3 fatty acids can improve cardiovascular health and reduce the risk of heart disease by lowering triglyceride levels and blood pressure, increasing HDL “good” cholesterol and helping to prevent blood clots and plaque buildups, keeping your arteries healthy and free from damage.
May Improve Bone and Joint Health – omega-3s can help improve bone strength and reduce risk of osteoporosis and can also help reduce inflammation and pain associated with arthritis.
Helps Fight Depression and Anxiety – studies have shown that people who consume omega-3 fatty acids on a regular basis are less likely to be depressed and also show reduced symptoms of anxiety. EPA is the most effective form of omega-3 for depression.
Improve Eye Health – DHA is a main component of the retina of your eye. DHA may help protect the eyes from macular degeneration (a leading cause of permanent eye damage or blindness) as well as other eye diseases.
Fights Autoimmune Diseases – an autoimmune disease is when your immune system attacks healthy cells in your body, mistaking them for foreign cells. Omega-3s can help reduce the risk of many of these diseases including type 1 diabetes and multiple sclerosis. These essential fatty acids can also help treat conditions such as lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
Can Help Promote Brain Development – omega-3s are necessary for the growth and development of the infant brain and can also promote eye health. It’s imperative that you get a good amount of omega-3s in your diet while you are pregnant and also in your child’s diet in the early stages of life. This has been associated with higher intelligence, improved focus, better social skills, less behavioural issues and the reduced risk of developmental delay, ADHD and other diseases.
May Help Reduce Age-Related Mental Decline and Risk of Alzheimer’s.
Reduce Risk and Symptoms of Metabolic Syndrome – metabolic syndrome is a combination of a number of health conditions including obesity, high blood pressure, insulin resistance, high triglycerides and low HDL “good” cholesterol levels. These conditions can put you at risk of heart disease and diabetes, along with other illnesses. Omega-3 fatty acids can improve these conditions and reduce your risk.
Improves Skin – DHA is found in your skin and is responsible for the health of cell membranes. Omega-3s can help manage oil production and promote skin hydration, improve complexion, reduce premature aging, and protect your skin from sun damage.
Omega-3s are vital for optimal health. You can increase your intake of omega-3s by eating more fatty fish, seafood, seeds, walnuts and beans and also by including an omega-3 supplement into your daily routine.
If you want to make a healthy change to your nutrition and learn more about healty eating, contact Steph, registered holist nutritionist! Start your journey today.