When it comes to fat, there's one type you don't want to cut back on omega-3 fatty acids. Two crucial ones are EPA and DHA which are mainly found in certain fish. Fish oil is the best source of these omega –3-fatty acids. Fish oil is a dietary supplement. Which is extracted from the tissues of certain kinds of oily fish. The most vital components of fish oils are docosahexaenoic acid DHA and eicosapentaenoic acid EPA.
These components are considered to have many health benefits like the ability to enhance mood and immunity and reduce oxidative damage & inflammation in the body.
In this blog, we will talk about what are these omega-3 fatty acids and why are they so important to us. Then we will discuss the important sources of these omega-fatty acids and their health benefits on our various organ systems. And in the end, we will also discuss the difference between supplements and seafood.
So let’s begin. The essential nutrient in fish oil, the omega 3 fatty acids, DHA and EPA offer health benefits from tip to toe. Many studies have proven the benefits of fish oil supplements, especially the effect of omega-3 fatty acids on various kinds of medical conditions like mental health including anxiety and depression.
So, let's first talk about these omega-3-fatty acids and why they are so important. Omega-3-fatty acids are polyunsaturated fats aka PUFAs, which are good fats and are required for a lot of important things in our body including our metabolism, cell membranes, our immunity, our hormones, and a host of other processes.
The problem is humans including the rest of the mammals cannot synthesize these fatty acids and they have to be obtained through diet. There is another type of omega-3-fatty acid known as the ALA aka the Alpha linoleic the acid which is mainly present in plant sources like nuts and seeds like flaxseeds, soybean, and canola oils. Your body can convert some ALA into EPA and then to DHA, but only in tiny amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body.
We can get DHA and the EPA through fish oil. And here is an interesting fact. DHA and EPA are present in fish, fish oils, and krill oils, but they are originally synthesized by microalgae, not by the fish. Phytoplankton eats these microalgae and fishes eat phytoplankton.
When fish consume phytoplankton that consumed microalgae, they accumulate the omega-3s in their tissues. Now, we will see four health benefits of these omega-3-fatty acids which are proven by research and understanding of why are they so important for our body.
1. Heart and blood vessels: Many studies show that eating fatty fish and other types of seafood as part of a healthy eating pattern helps to keep your heart healthy and helps to protect you from heart diseases like Myocardial infarction, atherosclerosis, and stroke. Fish oil supplements help to lower elevated triglyceride levels. Having high levels of this blood fat puts you at an increased risk for heart disease and stroke.
Here are some other ways by which omega-3-fatty acids help our cardiovascular system.
Omega-3s can reduce blood pressure levels in people with high blood pressure which is an important risk factor development of heart disease. Omega-3s can raise “good” HDL cholesterol levels. Omega-3s can keep blood platelets from clumping together. This helps to prevent the formation of harmful blood clots. Omega-3s help to prevent the build of plaque in your arteries that can restrict and harden your arteries and lead to atherosclerosis. Omega-3s help to control inflammation.
2. Mental Health: Omega 3 fatty acids make an essential building block for the brain cell structures and membranes. As a result, they are vital for optimal brain functions. Further, Omega 3 acids are also necessary for the adequate performance of the nerve cells. It has been shown in certain studies that fish oil can help in the improvement of memory. The two omega-3 fatty acids are thought to have the most potential to benefit people with mood disorders. Different mechanisms of action have been proposed. For example, omega-3s can readily travel through the brain’s cell membranes and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.
Omega-3 fatty acids have been studied in various mood disorders, such as postpartum depression, bipolar disorder, schizophrenia, borderline personality disorders, obsessive-compulsive disorders, and attention deficit disorders. However, there is still not enough evidence to recommend omega-3s in these conditions. The bottom line on omega-3s and mental health is that Omega-3 fatty acids are promising natural treatments for mood disorders, but we need more research about how they work, how effective they really are, and their long-term safety before we can make conclusive recommendations.
3. Immunity: The number and activity of the disease-fighting cells of the body k/a B-cells and T-cells go up with regular consumption of omega-3 fatty acids. This along with its anti-inflammatory action helps in building stronger immunity. The omega fatty acids are important for both innate and adaptive immunity. They improve the activity of Macrophages which are large immune cells that eat up bacteria and other foreign pathogens. They are also important for neutrophils and other types of cells in our immune system.
Omega-3 fatty acids are also important to prevent and control auto-immune diseases, which is when our immunity causes damage to our own cells and tissues. These fatty acids control inflammation which can occur as a result of immune overactivity. Getting enough omega-3 during the first year of life is linked to a reduced risk of many autoimmune diseases like Type 1 diabetes and multiple sclerosis for example. It can also help to treat other illnesses such as lupus, rheumatoid arthritis, and ulcerative colitis.
4. Skin and Hair: Omega-3s may protect against the sun’s harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays. Studies have shown that supplementing with a combination of DHA and EPA can reduce the skin’s sensitivity to UV rays. Omega-3s help to moisturize the skin and fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and psoriasis. This is because Omega-3s improve the skin barrier function, sealing in moisture and keeping out the irritants.
Omega-3s also help to accelerate wound healing as they are required by the new growing cells to synthesize their cell membranes. Omega-3s are also good for hair as they help to prevent hair loss and promote hair re-growth. Now friends let’s talk about what is the difference between getting your omega-3s from a natural diet and taking supplements of fish oil. Although you can get the recommended amount of omega-fatty acids The Dietary Guidelines from various health, authorities state that your nutritional needs should be met primarily through your diet. But for some people, supplements may be a useful way to get nutrients they might otherwise lack. Supplements aren't intended to replace food. They can't replicate all of the nutrients and benefits of whole foods, such as fish, nuts, fruits, and vegetables.
You should try to consume natural sources of omeg3s which include fishes like salmons, sardines, mackerels, lake trout, and tuna. Vegetarian sources of food include walnuts, flax seeds, Brussels sprouts, tofu, canola oil, avocados, etc. Try to include these foods in your regular diet as these foods are also rich in other essential fatty acids and vital nutrients like selenium, magnesium, manganese, biotin, protein, and fiber which are all essential nutrients that our body requires.
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