We have listed all the benefits and the richest sources for omega-3 which has various benefits from improving skin health to increasing muscle performance. What is omega-3, what are the benefits?
What Is Omega-3?
Omega-3 is a fatty acid which our body does not produce and we need to take from fatty fish such as tuna, herring, mackerel etc. Omega-3 has EPA and DHA fatty acids and it is helpful to fight against cardiovascular diseases, depression and other problems.
What are the benefits of omega-3, EPA and DHA?
These healthy fatty acids have a lot of benefits. But most importantly, they help decreasing and preventing body inflammation. Your chances to get sick will increase as your body inflammation is high. Almost all of the diseases are due to this inflammation. (Diabetes, heart diseases, rheumatoid arthritis etc.)
Effects on cardiovascular health: Omgega-3 helps decreasing the high blood pressure. Decreases blood lipid and triglyceride level. Increases the “HDL” which is known as the good cholesterol. Decreases hearth disease risk such as atherosclerosis.
Cancer: Eating food rich in omega-3 will especially decrease colon, prostate and breast cancer risks.
Vision: Omega-3 is effective for retina formation and development. It especially prevents age-related macular degeneration.
Mental Health: Omega-3 is effective on brain and nervous system. It helps the nerve cells to have healthy cell membrane. It decreases Alzheimer’s risk. It does not treat depression and anxiety on its own. But omega 3 supplements might decrease the depression and anxiety symptoms.
Are we taking enough Omega-3?
Eating fish 2-3 times per week will meet your omega-3 needs. But various factors such as how the fish is cultivated and what did the fish it determines the omega-3 content. The fish need to freely swim in the sea and consume sea weed for you to get omega-3 from them. Today, fish are unable to eat sea weed since they are raised in fish farms. Mercury and the waste in the sea decreases the nutritional value of the fish. Therefore, we are unable to get sufficient amount of omega-3 from the fish in the sea.
Which Omega-3 supplement should you use?
Triglyceride form: There are mostly 2 types of omega-3 supplements in the market: Triglyceride and ethyl ester form. Since Triglyceride form has better absorption rates, this form should be preferred.
IFOS 5 star: IFOS (International Fish Oil Standard) tests the product for various criteria. The products with 5 stars are proven in terms of quality.
EPA-DHA: Many people get omega-3 fish oil supplement. But fish oil has lower EPA and DHA ratio. If you want to get omega-3 supplement, you need to choose pure omega-3. The important thing is the EPA and DHA content. For cardiovascular health, omega-3 with high EPA should be consumed. For brain and eye health, omega-3 with high DHA should be consumed.
