Essential fatty acids this is the buzzword that most people have heard about over the past decade. Certain fats are bad for you while others are good, but you probably already know this. What you might not know is precisely why these fatty acids, and Omega 3 in particular, are so vital for your body to function.
What Are Fatty Acids?
Fatty acids are the primary energy source for your body, and your brain depends on them for proper function. They are typically found in animal products, but this is not always the case. Many plant-based foods contain fatty acids, but it is often a good idea to top up your intake using a supplement if you are a vegetarian or vegan. Fortunately, some companies provide vegan suitable Omega supplements, and you can take a closer look here to find out more about these options. They are found in every cell, and they can be found in your body in significant amounts in some areas such as your liver, brain, heart, muscles, fat, and other regions. They are essential for your body to function efficiently and come in three main varieties, with some overlapping benefits.
Omega 3 is a type of fat found in many foods, including fish like salmon, tuna, mackerel, and sardines. Omega 3 fats are also found in seeds, nuts, and vegetable oils. The body uses these fats to make hormones and other substances that affect many functions in the body. Omega 3 fatty acids are also used to create certain prostaglandins (molecules that activate the brain and other organs) and leukotrienes (a type of hormone that helps fight inflammation).
Healthy unsaturated fats include omega-6 fatty acids. In the same way as omega-3 fats, you must also obtain omega-6 fats from food or supplement. Omega-6 fats can be divided into four types:
- Linoleic acid (LA).
- Arachidonic Acid (ARA).
- Gamma-linolenic (GLA).
- Conjugated linoleic acid (CLA).
Omega-6 fats regulate your genes, and they promote your immunity and blood clotting. Rheumatoid arthritis and dermatitis can also be relieved by these fats.
Omega-9 fatty acids, also known as omega-9 fatty acids, are usually found in plant-based food. These fats, which are short-chain polyunsaturated fatty acids (PUFAs), have been known to have a variety of health benefits.
Sources Of Omega 3
Omega 3s are a group of polyunsaturated fats found in foods such as fatty fish, including:
These fats are essential for maintaining mental and physical health. Luckily, you can also find plenty of Omega 3 in plan-based foods such as:
- Chia Seeds: These are a fantastic source of Omega 3 and other essential things like fiber and protein. You can incorporate this into your diet easily with a standard method to begin adding them to smoothies.
- Brussels Sprouts: The much-underrated vegetable is actually a superfood. Along with Omega 3, they contain a healthy dose of Vitamin K, Vitamin C, and lots of fantastic fiber.
- Walnuts: These are full of health benefits, and they contain high levels of Omega 3.
- Algal Oil: This oil is made from algae and is an essential source of DHA and EPA.
- Hemp Seed: Hemp has long been used for various reasons, and they are full of fatty acids.
- Walnuts: These are also a great source of natural Omega 3.
The basic types of omega 3s are made up of three fatty acids;
- Alpha-linolenic acid (ALA): This acid helps to reduce the chances of heart disease by maintaining a proper rhythm. Researchers have found that it benefits blood clotting as well (although more research is needed). When saturated fats are replaced with ALA, research has shown a dramatic decrease in LDL cholesterol.
- Eicosapentaenoic acid (EPA): EPA is beneficial for reducing the effects of heart disease, limiting the aftereffects after a heart attack, and fighting depression.
- Docosahexaenoic acid (DHA): This acid is not only beneficial for your eyes but essential for brain development and learning ability.
ALA is found in flaxseed and canola oils, while LA is found in soybeans, peanuts, and corn. ALA and LA are converted to EPA and DHA, the most abundant omega 3 fatty acids.
Health Benefits Of Omega 3
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They Could Stave Off Depression
Omega 3 contains Eicosapentaenoic acid (EPA), which has been well-documented to aid in the fight against this mental disorder. Although taking omega 3 is not a cure, it could lessen the overall effects. Nevertheless, you must always use it in conjunction with a healthy lifestyle to get the most from it.
Could Improve Your Eye Health
Your retinas are made up of large amounts of Docosahexaenoic acid (DHA). This acid is found in large quantities in Omega 3, so taking more Omega 3 results in higher consumption of DHA. It is beneficial in reducing the chances of macular degeneration and other retinal-based ailments.
Could Reduce The Risk Of Heart Disease
Almost all nations view heart disease as a significant health concern since it is the leading cause of death worldwide. While Omega 3 isn’t a panacea, its regular consumption goes a long way to increasing the chances of maintaining a healthy heart. Furthermore, it is beneficial in other regards that are directly related to heart health:
- It reduces Triglycerides which are responsible for hardening the arteries. As a result, strokes and heart attacks are more likely.
- It can reduce blood pressure which is beneficial for those suffering from hypertension. Fortunately, Omega 3 regulates blood pressure well so that those with low blood pressure can still benefit.
- Increases HDL cholesterol which Is the “good” cholesterol.
Helps To Lower Inflammation
Inflammation ranges from a painful annoyance to a complete lowering of life quality. Information tends to result from your immune system, and a small amount, when injured, is advantageous. When it becomes chronic, however, it begins to affect your life. Research has shown that Omega 3 can reduce the inflammation-causing compounds: eicosanoids and cytokines.
Could Lower Liver Fat
Non-alcoholic fatty liver disease (NAFLD) is a chronic disorder that affects people worldwide. It is generally caused by a poor diet and is fatal if left untreated. In much the same way that Omega 3 reduces inflammation and boosts healthy cholesterol levels, it can also help to reduce NAFLD if taken regularly and as part of a healthy diet.
Omega 3 comprises three primary acids, all of which contribute something beneficial to your body. This can range from fighting off depression to reducing inflammation. Nevertheless, it must always be taken as part of a healthy lifestyle, and to get the best results, you must take it regularly.