Helps Combat Depression and Anxiety
Depression is one of the most common mental illnesses in the world. Typically, depression usually occurs with symptoms and issues of anxiety. It is significantly characterized by a general loss of interest in everything, along with extreme lethargy and overall sadness. Regular consumption of omega-3 fatty acids has been linked with having significant impacts on reducing the chances of falling into depression. [r277] Among the two components of omega-3 fatty acids, EPA is found to be the most useful in combating depression. It is even utilized as an important antidepressant drug.
In addition to this benefit, it is also found to be an effective agent in treating the symptoms of anxiety. Research evidence revealed that supplementing omega-3 in anxiety patients significantly decreased inflammation as well as anxiety symptoms.[r278]
Beneficial for Eye Health
DHA, an essential component of the omega-3 fatty acids, is significantly linked with the health of our nervous system and retina. DHA helps promote brain and eye development.[r279] This is supported by research evidence, which asserts that a deficiency of omega-3 fatty acids, especially DHA, significantly increases the risk of developing macular degeneration.[r280]
Also, patients with age-related macular degeneration were found to have low levels of omega-3 in their bodies.[r281] This implies that when you consume less omega-3, you have greater chances of developing blindness or encountering eye damage.
Crucial for Fetus Development
Consuming omega-3s is quintessential for pregnant women as it is crucial for the brain development of the fetus. DHA, a component of omega-3 fatty acids, contributes about 40% to the development of the brain and eye. Research evidence also asserts that consumption of omega-3s during pregnancy is significantly linked with higher intelligence, improved communication, and less behavioral problems in children. [r282] It also indicates that children whose mothers consume omega-3s during pregnancy are less likely to encounter developmental delays or disorders, such as ADHD, autism, or cerebral palsy.
Helps in Treating Symptoms of ADHD
ADHD or Attention Deficit Hyperactivity Disorder is a children’s behavioral disorder that is denoted by a severe lack of attention combined with or due to the hyperactive nature of the kid. [r283] This disorder also manifests in increased impulsivity in children.
It is found that children with ADHD have lower levels of omega-3 fatty acids in their blood as compared to healthy children. This link is further explored by scientific investigations and has revealed that consumption of omega-3 helps reduce the symptoms of ADHD significantly.[r284]
Owing to the role of omega-3 in the development of the brain, it has been discovered that omega-3 significantly improves attention span and quality. It is also helpful in reducing impulsiveness and aggression in children.
Effective in Treating Metabolic Syndrome
Metabolic syndrome is a collective form of symptoms related to belly fat, high blood pressure, high levels of triglycerides and low levels of HDL, and low insulin resistance. Metabolic syndrome is an important health concern, and omega-3 fatty acids are found to be effective in treating the symptoms of this condition.[r285]
Daily Intake For Omega-3
Healthy Foods High In Omega-3
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.
- r285. Omega-3 fatty acid supplements improve the cardiovascular risk profile of subjects with metabolic syndrome, including markers of inflammation and autoimmunity
- r284. Diet in the treatment of ADHD in children - a systematic review of the literature
- r283. Prevalence, Patient Characteristics, and Pharmacological Treatment of Children, Adolescents, and Adults Diagnosed With ADHD in Sweden
- r282. Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age
- r281. Age-related macular degeneration
- r280. Circulating omega-3 Fatty acids and neovascular age-related macular degeneration
- r279. Essential fatty acids, DHA and human brain
- r278. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial
- r277. A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids