Benefits of Omega-3 Fatty Acids: Everything You Need to Know About Healthy Fats
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Is there a best dietary supplement for general health? It is a difficult question to answer, as everyone's needs are different. But if we had to recommend something, a high-quality omega supplement would definitely be at the top (or close) on our list.
Healthy cousins have some of the most profound effects on our overall health. If you are curious about the benefits of healthy cousins such as omega, let us share! (If you already want to read about our Omega3 Krill oil click here)
What are omega-3 fatty acids?
Before we delve into the benefits of omega-3, it is important to understand what they are. Omega-3 is a fatty acid that is usually found in foods such as fish, nuts, seeds and oils. There are three main types of omega-3 fatty acids, namely alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Of these, you have probably heard the most about EPA and DHA, as they play a very important role in many aspects of human health. Below we explain the many benefits of omega-3 fatty acid, which in turn explains why it is high on our top list.
Mental health
One of the most important (and best known) benefits of omega-3 is for mental health. Why do healthy cousins affect mental health so much? Simply put, omega-3 plays a very important role in the structure and function of the cell membrane and is concentrated in the brain. So when the diet lacks healthy fats, it is not surprising that the tissues that consist of these fats are the first to suffer.
When it comes to mental health, omega-3 has a major impact on inflammation and the cell structure of the brain. Both can be attributed to the benefits of omega-3 for depression. However, these positive effects are not limited to depression but have a much wider impact on many aspects of mental health, including general mood, anxiety, ADHD and more.
Brain health in teenagers
Although mental health is important at all ages, we must not forget our developmental years where the brain is constantly growing and changing. Ensuring a healthy supply of omega-3 early in childhood is crucial for both brain and nervous system development as well as impulse management and mood management in children, especially when it comes to ADHD management.
As mentioned, the structural function of omega-3 fatty acids in the brain cannot go unnoticed. The fact is that DHA is the most important fatty acid responsible for the structure of the central nervous system and the retina. When it comes to ADHD management, this can be attributed to the anti-inflammatory effects of omega-3 and the fact that nutritional deficiencies can alter the function of neurons, hormone balance and nerve signaling, which unsurprisingly has a major impact on mood and impulse control.
Asthma
Now you might be thinking "how can omega help with asthma"? This goes back to the role of omega-3 fatty acids in the regulation of inflammation. Since asthma is a condition that involves chronic inflammation of the airways, it is not surprising that these healthy fats can protect against asthma.
Bone health
When most people think of bone health, the first supplement that comes to mind is usually a combination of calcium and magnesium. But did you know that omega is also good for our structural system? Although there is no obvious connection between omega-3 and bone health, they have been shown to improve the intestinal absorption of calcium. This in turn results in more calcium available for bone maintenance. However, it is important to remember that this effect is still being studied and that it needs further investigation.
Heart health
Another well-known benefit of omega-3 is our heart health. The anti-inflammatory properties of these healthy cousins do wonders for our circulatory system! This has been fairly well studied since populations that have a higher intake of omega-3 fatty acids tend to have a lower incidence of heart-related health problems, including a reduced risk of heart attack.
A perfect example of this is the Sami people. Although they ate significant amounts of red meat, their nomadic lifestyle and nature-driven diet often meant that they turned to fishing. Their cold-water catches were full of healthy cousins, and combined with their highly active lifestyles created a gene pool that has remained resistant to cancer and heart disease for generations.
Sleep
The circadian rhythm is undoubtedly the most important bodily cycle. It is the reason why we feel tired at night and wake up in the morning - the daily fluctuations that tell our hormones what to do and when. Without it, we simply wouldn't be able to function as we do. So what does this have to do with omega-3? Our circadian rhythm can be affected by many things, of which diet is one!
Melatonin is the most important hormone that controls our sleep-wake cycle, and minerals such as magnesium, zinc and fatty acids all play an important role in its synthesis. In addition to this, studies have also shown that the omega-3 levels in the cell membrane can also have an impact on sleep apnea!
Övergripande hälsa - inflammation, body composition, metabolic syndrome
Even if you are not worried about a specific health condition, omega-3 is still an excellent way to support general health. They help regulate inflammation (which everyone has to do with at some level). The fact is that inflammation is the underlying cause of many chronic health conditions and many people do not get enough through their diet. So if you want to be proactive about your health, omega-3 is an excellent addition to all health rules.
Omega-3 supplements
Are you considering taking an omega-3 supplement? If you've never taken one before, you probably have some questions. That's what we're here for!
How much omega-3 per day do I take?
The daily intake levels of omega-3 depend on a couple of things - dietary intake and individual health. For a person dealing with chronic inflammation or a related health condition, they should probably benefit from a higher intake of omega-3. A person who wants to support general health and has a well-rounded diet should not need that much. Regardless, at least 250-500 mg of combined EPA and DHA per day is recommended for healthy adults. For therapeutic cases, some recommend 1,000 to 3,000 mg per day. If you are unsure, the best advice is always to talk to a licensed healthcare practitioner or dietician.
Omega-3 foods
If your diet lacks omega-3, it is a good idea to supplement. But that does not mean that food cannot provide a part of your daily intake as well. When it comes to omega-3 sources, here are some foods you can incorporate into your routine:
- Salmon, herring, tuna and many other types of fish and shellfish.
- Flaxseed oil
- Chia, flax and hemp seeds.
- Walnuts
- Soybeans
Best Omega-3 Supplements
The best omega-3 supplements should contain oil from high-quality sources. Since fatty acids are chemically fragile, they can easily become rancid (and therefore have an undesirable effect on health if consumed). Even if this were not the case, the quality of a supplement should always be the highest priority. By choosing to consume dietary supplements, you commit to better health. If the nutrients that you add to your body cause more stress to be absorbed and used, there is really no point in taking them at all. So the question remains - what is the best omega-3 supplement?
Aarja Health offers both vegan and non-vegan omega-3 supplements with the quality and safety standards you all know and love. Our Omega-3 BOOST Krill Oil provides both EPA and DHA fatty acids as well as some of the krill's other natural nutrients such as astaxanthin (an antioxidant) and choline. For those looking for plant-based omega-3, Aarja Health offers Omega-3 Vegan which has a similar combination of EPA and DHA and which only comes from the highest quality algae for a sustainable, plant-based source of healthy fats. For quality you can trust, Aarja Health has your omega-3 needs covered!