Well-being: 5 Health Benefits Of Omega-3s
You have surely heard about omega-3s, these essential fatty acids vital for the proper functioning of our body. Given the increasingly large range of dietary supplements available, you might wonder if it's worthwhile to undergo a course of them. To help you get a clearer picture, we will explain 5 health benefits of omega-3s.
Omega-3s are good for the heart.
In our body, omega-3 fatty acids are components of cell membranes. This is why they are essential for the proper development of our cells and the proper functioning of our body.
Since our body cannot synthesize them, they must be obtained through diet or as part of a dietary supplement regimen.
These essential fatty acids are good for the heart and, more broadly, for the cardiovascular system. This is the first of their 5 health benefits.
Adequate intake of omega-3s has a beneficial effect in patients at cardiovascular risk because:
• these fatty acids lower blood pressure in people with hypertension.
• they reduce the amount of triglycerides in the blood, another form of lipids harmful to the heart.
• they allow a reduction in morbidity and mortality in individuals with cardiac pathologies.
Omega-3s are good for the brain.
The heart is not the only organ to benefit from the health advantages of omega-3 fatty acids. These essential fatty acids also improve brain functions.
Specifically, eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids offer benefits for the brains of adults and the elderly. In aging individuals, studies suggest a preventative effect on senile dementia and Alzheimer's disease.
According to the French Agency for Food, Environmental and Occupational Health & Safety (ANSES), adequate intake of omega-3 is essential for women of childbearing age and children, as these essential fatty acids contribute to the development and functioning of the retina, brain, and nervous system.
Omega-3s are good for pregnant women.
Pregnant women often don't realize it, but omega-3s play a crucial role in the health of the future baby.
During pregnancy, these fatty acids are essential for the development of the fetus, especially its brain and vision. DHA fatty acids are essential components for the brain's cellular membranes and retinal cells.
To ensure sufficient DHA intake, it is recommended that pregnant women eat two servings of fish per week, including at least one oily fish like salmon or sardines.
However, caution is advised: certain fish species such as swordfish, tuna, and marlin contain high levels of mercury! They should be avoided during pregnancy.
Omega-3s are good for mental health.
One of the 5 health benefits of omega-3 is the positive impact of these essential fatty acids on mental health. At any age, good omega-3 intake has a preventive effect on depression.
In 2021, British researchers assessed the value of fatty acids found in oily fish for the treatment of depression. In this study, published in June 2021 in Psychology & Psychiatry, the group of patients who received EPA and DHA supplementation showed a significant improvement in their depressive symptoms.
Omega-3s are allies against aging.
Other studies suggest that daily omega-3 supplementation helps to slow the effects of aging. These essential fatty acids, particularly EPA, have anti-inflammatory properties.
According to a study published in the journal Molecular Psychiatry in April 2021, these fatty acids protect cells from the harmful effects of stress and inflammation, during and after a stressful event. Supplemented individuals produce less cortisol, the stress hormone, and pro-inflammatory proteins. Their cells are thus better protected from the effects of aging.
This anti-aging effect is of great interest to researchers because it has been observed in healthy individuals, but also in sedentary or overweight middle-aged people. In the United States, where anti-aging medicine is very trendy, researchers continue to explore the possibility that these essential fatty acids could increase individuals' life expectancy.
