Since the 1980s, doctors have praised the benefits of Omega-3. Also referred to as Omega-3 fatty acids, this essential nutrient is a group of unsaturated fats that provide numerous health advantages, including reducing inflammation and enhancing brain and heart health.
### Here’s a comprehensive list of the benefits Omega-3 offers:
– **Promotes brain health** – Omega-3 is crucial during pregnancy and early childhood. A consistent intake can support cognitive development in intelligence, communication, and social skills, while also reducing the risk of ADHD and autism.
– **Improves eye health** – Omega-3, particularly DHA, supports eye health. Adequate Omega-3 intake can help prevent conditions like macular degeneration, a leading cause of permanent vision loss.
– **Combats autoimmune conditions** – Sufficient Omega-3 during early life can prevent the onset of autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, Crohn’s disease, psoriasis, multiple sclerosis, and ulcerative colitis.
– **Alleviates depression and anxiety** – Omega-3, rich in EPA, may act as a natural antidepressant and can help mitigate symptoms of depression and anxiety.
– **Reduces the risk of heart disease** – Omega-3 offers substantial protection against heart diseases by increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol, thus reducing the risk of heart attacks and strokes.
– **Eases inflammation** – Omega-3 combats chronic inflammation, which can lead to serious health issues like cancer and heart disease.
– **Prevents liver disease** – Omega-3 effectively reduces liver fat, a major cause of liver diseases, and decreases episodes of inflammation in individuals with non-alcoholic fatty liver disease (NAFLD).
– **Enhances skin health** – Adequate Omega-3 intake can improve skin hydration, manage oil production, reduce acne, and protect against sun damage.
– **Supports bone health** – Omega-3 can increase calcium absorption in bones, enhancing bone strength and reducing joint pain, particularly in conditions like osteoporosis and arthritis.
– **Improves sleep quality** – Omega-3 fatty acids can help stabilize sleep patterns by increasing DHA levels in the body.
### What are the natural sources of Omega-3?
Fish is the most prominent source of Omega-3. Here are the best types of fish that are high in Omega-3:
– Herring
– Wild salmon
– Bluefin tuna
– Mackerel
– Sardines
– Anchovies
– Lake trout
– Striped bass
### Alternative sources of Omega-3:
– Flaxseed oil
– Canola oil
– Chia seeds
**Takeaway**
For those who regularly consume fish, it’s likely you have a sufficient level of Omega-3. Incorporating fish into your daily diet not only enriches your meals but also provides numerous health benefits. If you are not fond of fish, you can opt for Omega-3 supplements. Omega-3 supplements are available over the counter without the need for a prescription.
**Sources:**
[https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_3](https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_3)
[https://health.clevelandclinic.org/the-best-sources-of-omega-3-fatty-acids/](https://health.clevelandclinic.org/the-best-sources-of-omega-3-fatty-acids/)
[https://www.medicalnewstoday.com/articles/omega-3-what-it-can-and-cant-do-for-health#Omega-3-fats:-What-they-can-do-for-health](https://www.medicalnewstoday.com/articles/omega-3-what-it-can-and-cant-do-for-health#Omega-3-fats:-What-they-can-do-for-health)