The benefits of Omega 3 include strengthening nerves and protecting the heart and arteries, Omega 3 is very popular. These fatty acids see new studies every day touting their benefits, both for the heart and for mood. The benefits of omega-3 are so many that fish becomes inevitable, as are flaxseed and rapeseed oils. A short guide on the amazing benefits of Omega-3.
Who among us has not heard of the famous omega-3 fatty acids? These molecules, which are found particularly in fish, are known for their vascular protective properties. In fact, Omega-3 significantly increases the level of good cholesterol (HDL-cholesterol) and prevents the formation of blood clots. So it is important that you consume it to avoid cardiovascular risks. These compounds have recently been associated with mental balance because they reduce problems with anxiety or depression.
Benefits of Omega 3 for the nervous system
Omega 3 is essential for the proper functioning of the brain. Researchers have already shown that omega-3s play a protective role for nerve cells, especially during seizures or epileptic seizures in particular. Omega 3 can reduce the inflammation of nerve cells, which reduces the incidence of cognitive disorders such as memory loss. Thus, according to them, depression, schizophrenia or Alzheimer’s disease is associated with a lack of omega-3 levels in the blood and brain.
Omega 3 for mental health
Eating tuna or salmon will calm your mood as they are rich in omega-3. After being lauded for their antidepressant properties, these “good” fats are likely to reduce aggression. To reach this conclusion, the researchers analyzed the eating habits and behavior of 3,581 adults between the ages of 18 and 30. By removing factors like smoking, work, etc., they showed that the more fatty fish people consumed, which are rich in omega-3s, the less anger and aggression they had.
In addition, a study in 2016 showed that a lack of dietary omega-3s can cause stress and anxiety. The reason is that omega-3 modulates the production of neurotransmitters, brain fats that control synaptic memory.
Benefits of Omega 3 for heart patients
Unsaturated omega-3 fatty acids help the body control cholesterol and have a protective effect on the heart and circulatory system.
Researchers at Seattle University, who studied the consumption and preparation of various fish for nearly 4,000 people over the age of 65, were able to note that consuming tuna and other cooked or grilled fish significantly reduced the risk of death from the heart. This was especially evident in people who took it more than at least three times a week.
Omega-3 intake in the amount of 1 gram per day reduced deaths from cardiovascular diseases by 30%. The protective effect appears very quickly from the third month from the start of consumption.
Where is Omega 3 most abundant?
If fatty fish are the omega-3 superstars, we shouldn’t forget that they aren’t the only foods that contain these fatty acids. Other foods that contain omega-3 include:
- Flaxseed and oil.
- wheat germ.
- Nuts (hazelnuts, walnuts, almonds and pistachios).
- Chia seeds.
- Parsley, ruff and soybean oils.
- Certain vegetables (broccoli, lettuce, spinach, watercress).
- Seafood (mussels, scallops).