Omega-3 acids keep your heart healthy by preventing buildup of arterial plaque and irregular heartbeats, lowering blood pressure, and reducing triglycerides. It also reduces inflammation that can cause arthritis, sciatica, and joint pain. DHA, a Omega 3 acid, helps reestablish neural networks in the brain. A diet of Omega 3-rich oily fish, walnuts, and flaxseeds reduces risk of colon cancer.
Omega-3 fatty acids have received a lot of media attention, and for good reason! All the hype surrounding Omega-3 is actually due to the heavy research about their countless benefits.
4 Most Important Benefits of Omega-3
1. Protects Your Heart
You may have heard that Omega-3 fatty acids are good for your heart, but why exactly are they so good?
Omega-3 fatty acids serve your heart by:
- Slowing the buildup of plaque in the arteries
- Lowering blood pressure
- Reducing triglycerides in the blood stream
- Reducing the risk of irregular heartbeats
The health benefits of Omega-3s to your heart are backed by numerous studies. One such study stated diets high in Omega-3 fatty acids reduce your risk of death due to heart attack.1
Don’t wait until you have a coronary problem to include Omega-3 fatty acids in your diet! Walnuts, flaxseeds, and fatty fish can be easily incorporated into the diet. One serving provides most of the Omega-3 content required by your body.
2. Reduces Inflammation
Inflammation negatively affects every aspect of your health. From depression to heart disease; diabetes to joint pain- inflammation is at the root of many of the disorders Americans suffer from on a daily basis.
Thankfully, a diet high in Omega-3 fatty acids can drastically reduce inflammation.2 This research shined a light onto the benefits of Omega 3 fatty acids in the diet. Researchers found a link between diets high in Omega-3 fatty acids and a reduction in disease symptoms and anti-inflammatory drug use. This can be of great benefit to anyone looking to reduce inflammation without chemical medicines.
If you have arthritis, sciatica, or muscle inflammation, the doctors may recommend you increase your intake of Omega-3 foods. This is for a good reason. Often when the body is lacking fatty acids, it leads to painful inflammation of the joints and muscles. In this instance, changing your diet can really change your life!
3. Heals Your Brain
Your brain is 60 percent fat. Of that amount, 20 percent of it is made of one single type of Omega-3 fatty acid, DHA. Including DHA in your diet should not be seen as supplement- it is actually vital that you do so.
In addition to fighting inflammation, DHA also helps to reconnect damaged signals in the brain. This may be why Omega-3 intake has been linked to a reduction in risk of Alzheimer’s disease.
Have you ever noticed that walnuts seem to resemble the human brain? Whether there is a connection between the two or not, adding a handful of walnuts to your daily salad is a great way to ensure you are getting enough Omega-3s like DHA into your brain.
4. Prevents Cancer
Diets high in Omega-3 fatty acids are also capable of reducing the risk of certain cancers. One study showed Omega-3 consumption reduces the risk of colon cancer.3 The study focused on the dietary intake of over 1400 patients, and showed a direct link between increased Omega-3 consumption and a decrease in the risk of colon cancer.
Adding a spoonful of flaxseeds to your morning smoothie can increase both fiber and dietary omega 3 fatty acids. Talk about colon health!
Your Body Needs Omega-3
As much as they are being pushed as a dietary supplement these days, Omega-3 fatty acids are a dietary necessity. Without them, the body goes into states of inflammation, influencing many of the chronic illnesses we have in the western world. Help protect your body today by including Omega-3 fatty acids in your diet.
What is your favorite recipe using Omega-3 rich ingredients? We would love to hear about it in the comments below!
References [ + ]
|1.||↑||Bucher, Heiner C., Peter Hengstler, Christian Schindler, and Gabriela Meier. “N-3 polyunsaturated fatty acids in coronary heart disease: a meta-analysis of randomized controlled trials.” The American journal of medicine 112, no. 4 (2002): 298-304.|
|2.||↑||Simopoulos, Artemis P. “Omega-3 fatty acids in inflammation and autoimmune diseases.” Journal of the American College of Nutrition 21, no. 6 (2002): 495-505.|
|3.||↑||Theodoratou, Evropi, Geraldine McNeill, Roseanne Cetnarskyj, Susan M. Farrington, Albert Tenesa, Rebecca Barnetson, Mary Porteous, Malcolm Dunlop, and Harry Campbell. “Dietary fatty acids and colorectal cancer: a case-control study.” American journal of epidemiology 166, no. 2 (2007): 181-195.|