Omega-3 is really healthy?

Omega-3 is an umbrella term for a number of fatty acids contained in our diet.

To get enough omega-3 can be advised to eat oily fish twice a week and there are all kinds of capsules, supplements and foods with omega-3 offered that would make us healthier.

But omega-3 really that healthy? And if so, what it takes to be sufficient to get inside?

Time to dive deeply into the matter and get the truth.

What are omega-3 fatty acids?

Our body is made up of as many as 100,000 billion cells. And there are more than 200 different types of cells, such as skin cells, eye cells and brain cells.

All these cells have their own task. And that task to perform as good as possible, there are “messages” sent within cells and between cells themselves.

This may sound like something very small but sending these “messages” has a huge impact on your health.

Omega-3 consists of a number of different fatty acids that are able to keep our cells supple. The special feature of the omega-3 fatty acids is that they work anywhere in the body and support very many cell types when sending all those ‘messages’.

For example, did you know that our brains cells for up to two thirds consist of fatty acids! [1]

And it is dangerous, these fatty acids our body can not produce itself. We must therefore ingest through our food.

If we are not these fatty acids through our diet ingest thus creating a dangerous shortage. Therefore, omega-3 fatty acids are also known as essential fatty acids.

The three main omega-3 fatty acids

Further you can read all about the impact of omega-3 in our health. In order to understand better, I’ll tell you briefly something about the three major omega-3 fatty acids for our bodies. These are: alpha-linolenic acid (ALA), the fish fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
ALA
This is a vegetable omega-3 fatty acids contained in vegetable oils such as walnut oil and flaxseed oil. Furthermore there are small amounts in meat and green leafy vegetables such as lettuce.

DHA and EPA
, these two omega-3 fatty acids are mainly found in fish. Oily fish such as salmon, sardines, herring and mackerel are full of these fatty acids. Hence, many people with omega-3 fish oil to think.

DHA and EPA are fatty acids important for your body. These forms of omega-3 are most commonly used.

DHA and EPA do besides yourself fishing. They get these fatty acids from algae and plankton. Meanwhile, you can also get DHA and EPA directly from algae. This is particularly delicate for vegetarians and vegans.

The health benefits of omega-3

I have examined many different products and nutrients, but seldom I have a list of health benefits seen so impressive.

There’s a lot of research into fatty acids in general and Omega 3 in particular. All these studies show at least that omega-3 is very healthy.

Other studies even provide hard evidence that they (chronic) diseases can prevent and even cure.

Read below the 14 major science-based health benefits of omega-3.

A reduced risk of cardiovascular disease

Omega-3 reduces the risk of cardiovascular disease. And that’s great, because heart attacks and strokes are the number one killer.

It goes like this. Omega-3 increases the HDL-cholesterol [2]. This type of cholesterol is a type of cleanser for the blood vessels. Dirt that sticks to the arteries by this cholesterol transported to the liver.

Omega-3 also reduces the formation of blood clots against and omega-3 decreases in people with high blood pressure [3] [4].

Omega 3 is anti-inflammatory

Studies show that there is a link between inhibition of inflammation and taking extra omega-3. [5]

Studies show that too many processed foods – such as food with trans fats – and sugars small chronic inflammation can cause in our body. So small they go unnoticed but inflict harm after a while. [6]

Omega-3 appears to be able to combat these infections [7].

Stronger bones and joints

Omega-3 fatty acids may improve bone strength because it stimulates the amount of calcium in bones. As a result, the risk of osteoporosis is reduced [8].

People with arthritis who report take enough omega-3, which decreases their joint pain and improves their pakkracht [9].

Omega-3 is effective against anxiety and depression

According to figures from the Trimbos Institute receives 20% of Dutch adults between 18 and 64 ever make a living with depression. The percentage of people once or more have an anxiety disorder is slightly lower. Women are twice more likely to have depression or anxiety disorder than men.

Those are serious numbers!

Studies show that people who get enough omega-3 within less often anxious or depressed. [10]

And perhaps even more special is that improve the typical symptoms of depression and anxiety in depressed people taking omega-3 supplements [11] [12].

Other studies show that people with mental health problems are often very low omega-3 levels in the blood have. In particular there is a shortage of the EPA-fatty acid [13]. One study cites EPA even better than the antidepressant Prozac. [14]

Increasing the levels of omega-3 can help promote less mood swings and stability in people with bipolar disorder.

Omega-3 also works against mental diseases of aging

Aging unfortunately involves removing the brain capacity. Several studies show that this decrease is less if we have enough omega-3 fatty acids in our body.

Even the risk of old age Alzheimer’s disease appears to decrease with a higher intake of omega-3 [15].

Reduces the risk of postnatal depression

We have already read that omega-3 is good for the brains and depression and can prevent anxiety disorders. This also applies to post-natal depression.

After giving birth, women are prone to postpartum depression. That’s because there is a lot happening in the body, especially on hormonal area.

Sufficient omega-3 brings balance back into the body, but a pregnancy demand gaining a lot of omega-3 reserves. There was soon a shortage.

That’s because the fetus needs a huge amount of omega-3 for the development of the brains. During pregnancy, these essential fatty acids extracted from the placenta and after birth, the baby omega-3 through breast milk.

Sufficient omega-3 during pregnancy is very good for the development of the brains of children and reduces the risk of postpartum depression in the mother [16].

Omega-3 relieves menstrual pain

Many women suffer from menstrual pain and that every month can have a significant impact. Several studies show that women who swallow omega-3 supplements have less menstrual pain [17].

There is even a study which claims that omega-3 works better during menstruation than ibuprofen [18].

Improves sleep

Good sleep is very important for our body and especially our brains. The usefulness of sleep is particularly evident if you get too little of. Then we quickly irritable and cranky and all concerns us a lot less well off.

People who sleep not long often suffer from depression, obesity and diabetes .

Studies with both children and adults have shown that omega-3 supplements improve the length and quality of sleep. Also, decreased sleep problems in children and adults with sleep apnea by intake of omega-3 [19] [20].

Omega-3 is good for the skin

The omega-3 fatty acid DHA is very good for the skin. The fact is an important contributor to the skin structure. Our skin is made tremendous skin cells and DHA helps maintain healthy cell membranes.

EPA also helps the skin. This particular fatty acid causes the fat and moisture regulation so that the skin does not dry out and remain flexible. The skin over a long time [21].

Better view with omega-3

The DHA fatty acid is a very important building block for the brains, but also for our retina in the eye. A lack of DHA can lead to vision problems. Sufficient DHA can actually reduce retinal aging so you only at later age need a (reading) glasses [22].

Omega-3 combats asthma symptoms

Research also shows that omega-3 can reduce the risk of chronic lung disease asthma in children and young adults [23]. And that’s perfectly fine, because the symptoms of asthma are often the most intense in young and old age.

Reduces the risk of chronic diseases

We have already read that omega-3 has a beneficial effect on chronic conditions such as arthritis, asthma and (chronic), anxiety disorders and depression.

Different types of cancer are also included in the chronic diseases.

There are studies that show that people who have enough omega-3 ingestion to 55% lower risk of colorectal cancer [24]. Other studies suggest that sufficient omega-3 reduces the risk of prostate cancer in men and breast cancer in women [25] [26].

‘Suggest’ may not sound very much, but I all the studies I’ve seen adding together is clear to me that omega-3 reduces the risk of cancer.

Reduced risk of autoimmune diseases

In autoimmune diseases see our bodies healthy cells for cells that do not belong in the body. In response, the body starts attacking the healthy cells.

Diabetes type 1 is an example of such a disease. Here, the immune system attacks the insulin production that is really needed in regulating our blood sugar.

It has been shown that sufficient omega-3 the risk of autoimmune diseases such as type 1 diabetes, as well as multiple sclerosis, decreases during the first years of life [27], [28].

Omega-3 fat burning speeds

The goal of my programs is that anyone who follows them get a healthy body. I believe that a body functions better if it gets the right nutrients in the right amounts.

You get more energy, your body will perform better and therefore go burn excess body fat. Omega-3 makes your body function better and thus helps you to lose weight [29].

So you add extra omega-3 to your diet

Now we know the importance of Omega 3 for your body and what specific benefits they have for our health, it’s time to really do lack some of your omega-3.

Because unfortunately we almost all get far too little omega-3 in our food.

Oily fish twice a week is a good start, but unfortunately not enough. And it is also unrealistic to eat daily fresh oily fish.

Chance to get enough omega-3 swallow I omega-3 capsules.

If you also want to ensure that you have enough omega-3 receives I advise you to take a daily omega-3 capsules.

Be careful in the choice of omega-3 capsules, quality and environmental impact is not always good.

I always look for yourself at least whether the product the Marine Stewardship Council (MSC) label is.

Fish oil supplements with this label, we know that they are made without adverse effects for oceans, environment and local people.

In addition, MSC fish oil is often made closer and faster so that the fish oil of good quality remains and that is often better for our health.

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