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Written By: Editorial Team | Updated : January 13, 2015 4:04 PM IST
There's a lot being discussed about omega-3 fatty acids. From packaged food products claiming to be rich in omega 3 to dietary supplements, everyone in the food industry seems to be obsessed with these 'good fats'. But do you know what makes them really good for health? Here are some health benefits of omega fatty acids you didn't know.
1# Improves lipid profile: Omega 3 fats are known to lower the production and secretion of VLDL (very low density lipoprotein) that causes atherosclerosis and development of heart disease. A study published in the journal Dibetologia showed that omega 3 supplementation reduces triglyceride levels, without lowering the levels of good cholesterol (HDL) [1]. Read more about why you need omega-3 fatty acids in your diet.
2#Prevents heart disease: By helping maintain a healthy lipid profile, omega-3-fats helps prevent heart disease. Not only does it help regulate blood pressure but also lowers the rate of atherosclerosis, delaying development of heart disease in those who are at a greater risk [1]. Besides, fish oil has been shown to reduce arrhythmias (irregular heartbeat) and the risk of stroke. It also helps prevent and treat atherosclerosis (hardening and narrowing of artery). Fish oil supplements taken after a heart attack cuts the risk of having another heart attack.
3# Regulates important physiological functions: Some studies suggest that Omega-3 fats play an important role in the production of prostaglandinswhich are known toregulate important physiological functions like blood pressure, blood clotting, nerve transmission, allergic responses, etc.
4#Helps prevent diabetes - According to a Finnish study, men who consumed omega-3 fatty acids were 33% less likelier to develop type 2 diabetes than men who didn't. It is recommended that you eat fish twice a week. Similar results were found with the Singapore Chinese Health Study that suggested an inverse relationship between consumption of omega 3 fats and incidence of diabetes [3].
5#Helps improve symptoms of rheumatoid arthritis: Various studies have found that fish oil supplements EPA and DHA significantly reduced stiffness and joint pain of rheumatoid arthritis (RA). They also seem to enhance the efficacy of anti-inflammatory drugs.
6#Reduces depression: Researchers have found that people eating foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to increase the effects of antidepressants and help reduce mood swings. Also, omega-3 fatty acids can help boost your memory.
7#Increases bone strength: Omega-3 fatty acids may help increase calcium levels in the body thereby improving bone strength, although not all results were positive. People with deficiency of essential fatty acids EPA and GLA may have more bone loss than those with normal levels of these fatty acids.
8#Protects against dementia and Alzheimer s: Omega 3 fats play a role in protecting neurons in the brain, which is why a diet low in them is linked to an increased risk of dementia and Alzheimer's disease. You can make a milkshake rich in omega-3 fatty acids that'll help you prevent Alzheimer's.
9#Reduces risk of cancer: An Omega-3 fatty acid rich diet seems to reduce the risk and prevents worsening of colon cancer. Women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer and prostate cancer. Low fat diet including omega-3 fatty acids from fish or fish oil helps prevent the development of prostate cancer.
10#Slows aging: According to researchers, taking enough omega-3 fatty acid supplements could slow a key biological process linked to ageing. Here are some foods you should eat to slow down the affect of ageing.
Omega 3 fats are plentiful in natural sources like fish including salmon, mackerel, sardines, tuna and herring. You can also obtain your daily dose of omega 3 from vegetarian sources including soybean, flaxseed, pumpkin seeds, spinach, walnuts and salad greens.
Image source: Getty images
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