Omega-3 fatty acids are a type of essential fat, which means our body needs them but can not produce them. Omega-3 fatty acids are also a type of unsaturated fat, which are good fats that can improve your overall health.
Benefits
These are three major types of Omega-3 fatty acids (O3FA): eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). These fatty acids reduce inflammation in your body, improving your health in multiple ways, including:
- Increasing HDL – O3FAs may help to raise the amount of good cholesterol in your blood.
- Decreasing LDL and triglycerides – O3FAs may help to reduce the amount of fat and bad cholesterol in your blood.
- Decreasing blood pressure – O3FAs may help to lower your blood pressure.
- Decreasing the risk of heart disease and stroke – O3FAs may reduce your risk of getting heart disease or having a stroke by increasing your HDL and decreasing your LDL, triglycerides and blood pressure.
- Control blood sugar – O3FAs may help to control your blood sugar levels, reducing the risk of diabetes and metabolic syndrome.
- Decreasing the risk of cancer – O3FAs may reduce your risk of getting multiple types of cancer.
- Decreasing feelings of depression and hostility – O3FAs may reduce or eliminate your feelings of depression and/or hostility.
- Treating acne – O3FAs’ anti-inflammatory effects may also aid in treating acne.
- Decreasing menstruation symptoms – O3FAs may reduce the severity of the symptoms associated with P.M.S.
Where To Find It
The best sources of Omega-3 fatty acids are fatty cold water fish, such as salmon. There are also numerous Omega-3 fatty acid supplements on the market.
To get the full benefits of Omega-3 fatty acids, I suggest you eat at least two servings of fatty cold water fish per week or take a daily O3FA supplement that provides at least 360 mg of EPA and 240mg of DHA.
Sources:
Mayo Clinic
University of Maryland
VitaGuide
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