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Top Ten Benefits of Omega 3

May 26, 2011 | By Brian Willett
Top Ten Benefits of Omega 3
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Although dietary fats can be unhealthy, there are some fats essential for optimal well-being. Omega-3 fatty acids are among these beneficial fats, as they aid in proper growth and development -- and may also help stave off certain chronic conditions. Omega-3 fatty acids can be found in foods such as fatty fish and olive oil as well as supplements. Consult your doctor prior to using any supplements.

Reduced Cholesterol Levels

One of the primary benefits of omega-3 fat intake is that these fatty acids may help reduce your risk of adverse cardiovascular conditions. The Mayo Clinic notes one way that omega-3 fatty acids promote heart health is that they reduce levels of cholesterol. High cholesterol can be produced by high saturated fat intake, so replacing some saturated fats with omega-3 fatty acids can be helpful. One way to do this is to cook with olive oil rather than butter.

Promoting Eye Health

Omega-3 fatty acid intake may promote eye health. A study published in the September 2008 issue of, "Archives of Ophthalmology" found that increasing consumption of omega-3 fatty acids could reduce the risk of age-related macular degeneration, a condition that causes eye damage.

Unborn Baby Health

According to the March of Dimes, consumption of omega-3 fatty acids is important during pregnancy. Intake of omega-3 fatty acids by a pregnant woman can aid in the development of a baby's eyes and brain. This is because one omega-3 fatty acid -- docosahexaenoic acid -- is a major structural component of brain and eye tissue.

Controlling Blood Pressure

According to the University of Maryland Medical Center, consumption of omega-3 fatty acids may help control your blood pressure. Using omega-3 fatty acid supplements or eating a diet rich in these fats can help reduce your blood pressure if you have hypertension. Salmon, olive oil, sardines and albacore tuna are rich in omega-3 fatty acids.

Reduction of Breast Cancer Risk

Although many environmental factors and heredity contribute to the risk of breast cancer, a study from the July 2010 issue of, "Cancer Epidemiology, Biomarkers & Prevention" found that women who consumed omega-3 fish oil supplements were less likely to develop breast cancer. However, the researchers note that such supplements are "not recommended for individual use for breast cancer prevention."

Diabetes Improvement

Omega-3 fatty acids may improve the health of those with diabetes, notes the University of Maryland Medical Center. This is because consumption of these fatty acids may help reduced apoproteins and triglycerides, which are associated with diabetes. The center notes that omega-3 fatty acids may also increase levels of high-density lipoprotein, or HDL, the "good" form of cholesterol.

Reduced Body Fat

Intake of dietary fat does not directly translate to body fat, and some research indicates that dietary fat intake can help reduce body fat. A study published in the December 2007 issue of, the "American Journal of Clinical Nutrition" found that consuming omega-3 fatty acids promotes reduced body fat.

Increased Muscle Mass

Protein provides amino acids, the building blocks of muscle, but research shows that combining protein and fat can enhance muscle-building. A study published in the October 2003 issue of the journal, "Gut" found that combining protein with omega-3 fatty acids can increase muscle gain compared to protein alone.

Improvement in Arthritis

The University of Maryland Medical Center suggests that consuming omega-3 fatty acids may help reduce symptoms associated with rheumatoid arthritis. These fats may help control inflammation and reduce stiffness and joint pain if you have rheumatoid arthritis.

Depression

According to the University of Maryland Medical Center, certain studies have found that omega-3 fatty acid supplementation is more effective than prescription medication at improving symptoms of depression. One study from the January 2006 issue of the, "British Journal of Psychiatry" found that omega-3 fatty acid supplementation could significantly improve bipolar depression symptoms. However, the University of Maryland Medical Center notes that not all studies have found these fatty acids to be useful to treat depression.

References

Article reviewed by RandyS Last updated on: May 26, 2011

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