Learn the Benefits of Omega 3 Fish Oil
A Closer Look
The many benefits of omega 3 fish oil make it a necessary component of any healthy diet. These oils contain important nutrition for humans and while they can be found in some plant-based foods, many people choose to consume them via fish oils or by eating the fish itself. You don’t need a high dose of these omega 3 oils to receive the benefits they offer, in fact consuming up to three grams a day is all that’s needed. Some of the biggest benefits you can expect when consuming omega 3 fatty acids include:
Improve Your Cardiovascular Health
Omega 3 fatty acids help to lower LDL cholesterol levels, blood pressure, and triglycerides which greatly improves cardiovascular health and may add years to your life. Consuming fish oil on a regular basis may also help to regulate abnormal heartbeats that are linked to sudden death.
Protect Yourself from Heart Attacks
The build up of plaque in your arteries can lead to heart disease, strokes, and heart attacks. Consuming omega 3 fatty acids regularly can help to slow the build up of these plaques and in some cases, can even work to reverse this build up which can greatly decrease your risk of heart disease and failure.
Increase Your Brain Function
A large portion of the brain is made of fatty acids, which is why many of them are considered essential. Some studies have shown that omega 3 fatty acids help to improve brain function by increasing memory and reasoning methods while helping to increase focus. Giving children fatty acid supplements is a good way to support their brain development when it’s most crucial.
Reduce Your Risk for Some Cancers
Fish oils help to prevent unwanted cellular growth (the formation of cancerous legions from healthy cells), and it also helps to kill cancerous cells that may have already formed inside the body. In particular, the three cancers that seem to see the most benefit from omega 3 oils are breast, colon, and prostate.
Protect Your Eyes
Consuming omega 3 oils can actually help protect you against an eye condition that causes blindness, called retinopathy. This protection is due to a promotion of healthy blood vessels in the retina of the eye, while at the same time prohibiting abnormal blood vessel growth. A specific molecule found in omega 3 fats are believed to be the backbone of this blood vessel stabilization.
Risks of Omega 3 Fish Oils
While there are multiple benefits of omega 3 fish oil, there are some risks involved. First and foremost, it is important to avoid fish that are considered to be high in mercury such as shark and swordfish. Instead consider consuming light fish that aren’t as contaminated like canned tuna, catfish, and salmon. Consuming more than three grams of these oils on a daily basis may also thin the blood which, can be dangerous for those on blood pressure and other cardiovascular medication.
Other Sources of Omega 3 Fatty Acids
If you don’t like the taste of fish or you prefer not to use supplements, you can get this important fat through some plant based foods. Ground flax seeds or flax oil, canola oil, walnuts, pecans, hemp and sesame seeds are all good choices.
Resources
American Heart Association: “Fish and omega 3 fatty acids” https://www.americanheart.org/presenter.jhtml?identifier=4632#
Roan, Shari: “Rodent of the week: How omega 3 fatty acids promote eye health” https://articles.latimes.com/2011/feb/11/news/la-heb-rodent-20110211
Flickr/JimJarmo https://www.flickr.com/photos/jimjarmo/2633207801/
