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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Unfortunately a fish oil supplement has almost become a necessity in most parts of North America, since relying on cold water fish has become unreliable. Most salmon is now farmed as opposed to wild. Omega eggs have about .5 grams of O3’s per egg however so this can help out a bit as well.
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