Omega-3 fatty acids have numerous benefits. They are linked to a lower risk of developing depression and anxiety because they reduce mood swings. DHA is an important structural component of the retina. Therefore, it may help prevent macular degeneration, which can cause vision problems and blindness.
They are also important in preventing cardiovascular disease. Why? They lower triglyceride levels and blood pressure in people with hypertension, may increase HDL cholesterol (the so-called "good" cholesterol), and prevent platelet aggregation. This helps prevent the formation of harmful blood clots. Not only that, but they also fight atherosclerotic plaque, which can narrow and harden arteries.
However, be careful not to assume that consuming large amounts of omega-3 fatty acids eliminates all risk of heart disease. Despite these beneficial effects, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes.
Among other benefits, they may reduce fatty liver disease in people with nonalcoholic fatty liver disease, improve bone strength and joint health, potentially reducing the risk of osteoporosis and arthritis. They are also useful for relieving menstrual cramps and helping maintain healthy skin, preventing premature aging and protecting against sun damage.
Omega-3 fatty acids have no contraindications
as long as they are consumed sparingly. Not consuming enough or consuming less than the recommended daily intake can have negative effects, as can excessive use of unnecessary supplements. The truth is, if you eat a healthy diet and maintain a balanced diet, you shouldn't experience any problems. But what are the potential risks? Omega-3 fatty acids can certainly contribute to digestive problems and intestinal bloating if taken in excessive amounts, and the most serious risk is bleeding if you are taking anticoagulants or nonsteroidal anti-inflammatory drugs (NSAIDs). Why? These polyunsaturated fatty acids can increase blood clotting time. Therefore, it's important to always consult a doctor before adding a supplement to your diet.
What is the recommended daily intake? Generally, a minimum of 250–500 mg of EPA and DHA combined is recommended, while for alpha-linolenic acid, the recommended daily intake is 1.6 grams for men and 1.1 grams for women.
Where do they come from?
Omega-3 fatty acids are found primarily in whole foods (seeds and nuts) and fish products such as mackerel, salmon, herring, oysters, sardines, and anchovies. Fish oil, derived from cod liver, flaxseeds, chia seeds, walnuts, and soybeans, is exceptionally rich in them.
