Benefits of Omega 3 and its most important sources

 Omega 3 is a nutrient that is found in fish and other seafood. Omega 3 has been studied for its effect on heart health, memory, mood, and joint function.

Benefits of Omega 3 and its most important sources

Omega 3 fatty acids can be included in your diet to help improve your overall health. But the amount of omega-3s you need to stay healthy varies from person to person.

Omega-3 fatty acids are essential fatty acids (EFA). You need some omega-3s to help maintain good health and prevent disease. 

The recommended dietary allowance (RDA) for adults is two or more ounces per day.

Benefits of Omega 3

Among the most prominent benefits of omega-3 are the following:

1. Promote heart health

Several types of research have proven that increased consumption of fish oil, which is one of the sources of omega-3, may reduce the risk of cardiovascular disease, reduce the risk of heart failure, and lead to lower death rates.

It also positively affects endothelial function, reducing the risk of developing ventricular fibrillation.

2. Reduce triglyceride levels

Omega-3 protects against atherosclerosis because it reduces the amounts of triglycerides, and treatment with a dose of 3 to 4 grams of fish oil per day has been shown to reduce the level of triglycerides by an average of 30%.

3. Reduce the risk of premature birth

Research has shown that pregnant women who were at risk of preterm labor and treated with a dose of 2.7 grams of fish oil per day experienced less preterm labor.

It should also be noted that a lack of omega-3 consumption during pregnancy causes a deficiency of Docosahexaenoic acid in pregnant women, which may increase the risk of postpartum depression.

4. Contribute to the fight against depression

Several studies have shown the relationship between omega-3 consumption and depression. It has been shown that:

The higher the consumption of fish and fish products, the lower the incidence of depression.

The higher the consumption of omega-3, the lower the incidence of postpartum depression in women, and behavioral disorders.

5. Help treat infections

The effectiveness of omega-3 fatty acid has been proven in the prevention and treatment of several diseases, as several studies have indicated the primary role that omega-3 plays in some cases of inflammation, as it contributes to the following:

Reducing the symptoms of infections in the lung, such as asthma.

Improving the condition of patients with arthritis.

Prevents the production of inflammatory compounds, and reduces symptoms of arthritis, pain, and stiffness during the morning hours.

6. Promote brain health

Providing the body with enough omega-3 regularly is important to maintain and protect the brain during life, and reduce the decline and decline of cognitive and intellectual abilities 

with age, as the level of omega-3 in brain cells begins to decline with age, which leads to an increased risk of dementia. 

And Alzheimer's disease, so it is always recommended to add it to the diet for its health necessity.

Omega 3 Sources

An omega-3 fatty acid is found in many foods, most notably the following:

Fish, especially salmon, tuna, and sardines.

Vegetable oils, such as flaxseed oil, and soybean oil.

Fortified foods, such as some types of eggs, yogurt, juices, and milk.

It should also be noted that the concentration of acids in fish is affected by the following factors:

the quality of its food.

The area of ​​its growth and life, such as fish farming facilities, or its natural environments such as seas and rivers.

The part that is eaten from the body of the fish.

fishing season.

Dangers of omega 3 deficiency

Omega-3 deficiency causes many problems, including the following:

  • Problems with hair, nails, and skin.
  • Feeling tired, and having trouble sleeping.
  • Lack of focus and attention.
  • Joint pain, cramping feet.
  • Disorders of the menstrual cycle in women.


The benefits mentioned above are just short notes on the important points to remember. Just have a look at them and you will get your answer. 

If you are looking for something more specific then this article may not be helpful. The best way to know how Omega 3 could benefit you and what kind of Omega 3 nutrients you should consume is to visit your doctor. 

He knows all other relevant information related to Omega 3 and can clearly tell what are the right sources, right doses, and levels of Omega 3 for you.

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