The health benefits of omega 3 fatty acids.
Omega 3 fatty acids are very important nutrients which are essential for a healthy human body.
Many people are deficient in these which leads to inflammation and health problems.
The body cannot make omega 3-s on its own, so we must get these from foods that we consume.
In today's video we highlight all of the health benefits of omega 3 fatty acids, explain how
they work in the body and how you can get more of them into your diet.
1. Brain Health Omega 3 fatty acids are very important in
supporting a healthy brain. DHA, a type of omega 3 is used as raw material to build the
structure of the brain and it's cells. Getting more of this into the diet has been shown
to improve concentration levels, get rid of brain fog and reduce the risk of dementia
with age.
2. Depression If you suffer with chronic depression or other
mood disorders then taking omega 3 daily can help. Studies show that omega 3 fatty acids
help to improve brain chemistry and nerve health by regulating serotonin and other neurotransmitters
in the brain.
3. Stress Studies show that taking omega 3 fish oils
reduces problems related to stress and anxiety. EPA, one of the main types of omega 3 helps
the brain to regulate its stress response in creating feelings of peace. It improves
the health of the adrenal glands to keep stress hormone (cortisol) levels down.
4. Heart Health Getting more omega 3 into the diet is well
known to help strengthen the heart and cardiovascular system. It lowers inflammation in the arteries
and blood vessels to allow for normal blood flow, to and from the heart. This helps the
heart to pump oxygen rich blood around the body, and keep blood pressure under control.
5. Eye Health The three main types of Omega 3 fatty acids
are called DHA, EPA and ALA. All three of these support healthy eyes especially in growing
children. Consuming omega 3's regularly lowers the risk of macular degeneration, vision problems
and cataracts with age. Omega 3 has also been shown to help lubricate the eyes for those
with dry eye syndrome.
6. Joint Pain Many people take fish oils on a regular basis
to relieve joint pain and arthritis. Omega 3 fats are anti-inflammatory and can reduce
swelling in the tissues and joints. Taking a fish oil supplement regularly can also protect
the joints and reduce stiffness by increasing blood flow around the body.
7. Inflammation Many people suffer with chronic inflammation
which is linked to obesity, diabetes, depression, heart disease and IBS. Consuming anti-inflammatory
foods rich in omega 3 fatty acids like cod liver oil, salmon and sardines can help treat
these problems. These fats also help the body to absorb nutrients from healthy vegetables
like kale and broccoli.
8. Immunity If you suffer with cold or flu infections
often then taking a good quality omega 3 supplement can help. Omega 3-s support your immunity
in fighting off harmful viruses, bacteria and other pathogens from the environment.
DHA, one of the main types of omega 3 helps to enhance white blood cell activity in protecting
the body from invaders.
9. Skin Health The skin is the largest organ in the human
body and needs lots of omega 3's to make strong cell walls. Omega 3-s help to moisturise the
skin and prevent red, dry or itchy skin disorders like dermatitis. They have also been shown
to protect it against sun damage and reduce inflammation to fight pimples and acne.
10. Pregnancy Omega 3-s are essential for early growth and
development and also support the health of the mother during pregnancy. Studies show
that mothers who take fish oil supplements rich in omega 3-s improve the intelligence
of their children and eye health. Pregnancy is a heavy burden on the body, so eating nutrient
dense foods like wild caught fish is essential during this time.
11. Diabetes If you suffer with diabetes, pre-diabetes
or obesity then consider taking marine oils on a regular basis. The Omega 3-s within reduce
inflammation in the cells of the body and help them to take in insulin and sugar. This
effectively reduces insulin resistance and can help in reversing type 2 diabetes.
12. Weight Loss Those who are following a healthy weight loss
plan such as keto or intermittent fasting should add omega 3-s into their diet. Fish
oils in particular can help speed up weight loss, by allowing your body to tap into its
own fat reserves for energy. Omega 3-s support a healthy pancreas in making insulin and help
to burn body fat.
13. Liver Health Many people suffer with fatty liver disease,
especially those who are overweight around the belly area. Fish oil supplements have
been shown to improve liver function and help it to strip away visceral fat naturally. Eating
foods rich in omega 3-s like wild caught salmon and anchovies are well known for helping people
to lose weight.
14. Lung Function Those who suffer with asthma, bronchitis,
shortness of breath, COPD and other breathing problems should be consuming foods rich in
omega 3 fatty acids. These lower inflammation in the lung and throat tissues, and also help
to oxygenate the body for easier breathing.
15. Menstrual Pain If you are a woman who suffers with heavy
periods and above average menstrual pain then you may need more omega 3-s. These help to
naturally alleviate pain and also help the blood to flow more freely. We also recommend
Vitamin B12 and eating lots of cruciferous vegetables to balance female hormones.
16. Bone Health Omega 3 fatty acids improve the strength of
the bones by boosting the amount of calcium that they store. This reduces the risk of
osteoporosis and bone fractures with age. We also recommend consuming foods rich in
vitamin D and vitamin K2 to further strengthen the bones.
17. Wound Healing Scientists showed that omega 3 fish oils can
be applied topically to cuts and wounds to speed up the healing process. The omega 3's
and vitamin A found in cod liver oil can help to restore the structure of the skin very
quickly and reduce inflammation.
18. Hair Growth By supporting healthy glands in men and women,
omega 3-s can reduce the risk of hair loss with age. Omega 3's support a healthy liver
which regulates sex hormones like estrogen and testosterone, which in turn protects the
hair. Studies show that omega 3's may also boost the speed of hair growth.
19. ADHD More children suffer with attention deficit
hyperactivity disorder than ever before due to malnutrition. Omega 3's are very important
for a healthy brain and have therefore been shown to help children with adhd. Fish oil
supplements can improve behavioural difficulties in children including hyperactivity, poor
attention, aggression and impulsiveness.
20. Types There are three main types of omega 3 fatty
acids,
these include DHA and EPA which are found mostly in animal foods like fatty fish and
beef liver.
The third type is called ALA and is found mostly in plants like flaxseeds and walnuts.
The body has to convert ALA to DHA and EPA , yet this conversion is very limited, so
it's important to get lots of animal sourced omega 3 such as from shellfish. If you are
a vegetarian or vegan then you may need to supplement with seaweed.
As you can see there are many benefits of consuming omega 3 fatty acids on a regular
basis.
The best food sources of these are cod liver oil, wild caught salmon, sardines, krill oil,
anchovies, flaxseeds and walnuts.
Omega 3-fatty acids are fat soluble nutrients, meaning that you need a strong digestive system
in order to absorb them.
If you suffer with acid reflux, Gerd, heartburn or have had your gallbladder removed then
you stomach will struggle to digest omega 3-s.
To overcome this, we recommend consuming a tablespoon of raw apple cider vinegar in a
glass of water before meals. This will help to strengthen the stomach in absorbing fat
soluble nutrients.
If you have had your gallbladder removed then you will need to take an ox bile supplement
daily to help your liver in breaking down fat.
In our other videos we go into more detail about the best sources of omega 3 fatty acids
and discuss many other important nutrients.
To learn more about these, please choose one of our playlists at the end.
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