Omega-3 fatty acids are incredibly important.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world. Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
2. Omega-3s Can Improve Eye Health
An omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.
3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life
Getting enough omega-3s during pregnancy and early life is crucial for your child’s development. Supplementing is linked to higher intelligence and a lower risk of several diseases.
4. Omega-3s Can Improve Risk Factors for Heart Disease
Omega-3s improve numerous heart disease risk factors.
These benefits address:
- Triglycerides:
Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%. - Blood pressure:
Omega-3s can reduce blood pressure levels in people with high blood pressure. - “Good” HDL cholesterol:
Omega-3s can raise “good” HDL cholesterol levels - Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.
- Plaque: By keeping your arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden your arteries.
- Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response.
However, omega-3 supplements do not seem to reduce your risk of heart attacks or strokes.
5. Omega-3s Can Reduce Symptoms of ADHD in Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity. Omega-3 supplements can reduce the symptoms of ADHD in children.
6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome
Metabolic syndrome is a collection of conditions. It includes central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides and low “good” HDL cholesterol levels. Omega-3 fatty acids can improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome.
7. Omega-3s Can Fight Inflammation
Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health. However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation. Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.
8. Omega-3s Can Fight Autoimmune Diseases
Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
9. Omega-3s Can Improve Mental Disorders
People with mental disorders often have low blood levels of omega-3 fats. Improving omega-3 status seems to improve symptoms.
10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease
Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease.
11. Omega-3s May Help Prevent Cancer
Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate and breast cancer.
12. Omega-3s Can Reduce Asthma in Children
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of your lungs. Omega-3 intake has been associated with a lower risk of asthma in both children and young adults.
13. Omega-3s Can Reduce Fat in Your Liver
Omega-3 fatty acids reduce liver fat in people with non-alcoholic fatty liver disease.
14. Omega-3s May Improve Bone and Joint Health
Omega-3s may improve bone strength and joint health, potentially reducing your risk of osteoporosis and arthritis.
15. Omega-3s Can Alleviate Menstrual Pain
Omega-3 fatty acids can reduce menstrual pain and may even be more effective than ibuprofen, an anti-inflammatory drug.
16. Omega-3 Fatty Acids May Improve Sleep
Good sleep is one of the foundations of optimal health. Omega-3 fatty acids — especially DHA — may improve the length and quality of your sleep.
17. Omega-3 Fats Are Good For Your Skin
DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin. A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.
EPA also benefits your skin in several ways, including:
- Managing oil production and hydration of your skin.
- Preventing hyperkeratinization of hair follicles, which appears as the little red bumps
often seen on upper arms. - Reducing premature aging of your skin.
- Reducing the risk of acne.
Omega-3s can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure.