Why omega 3 is so important

Type 1 diabetes is one prime example, in which your immune system attacks the insulin-producing cells in your pancreas. Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes and multiple sclerosis 62 , 63 , Low omega-3 levels have been reported in people with psychiatric disorders Studies suggest that omega-3 supplements can reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder 69 , 70 , Supplementing with omega-3 fatty acids may also decrease violent behavior Summary People with mental disorders often have low blood levels of omega-3 fats.

Improving omega-3 status seems to improve symptoms. One review of controlled studies suggests that omega-3 supplements may be beneficial at disease onset, when the symptoms of AD are very mild Keep in mind that more research is needed on omega-3s and brain health.

Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers. Additionally, omega-3 consumption is linked to a reduced risk of prostate cancer in men and breast cancer in women.

However, not all studies give the same results 79 , 80 , Summary Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate and breast cancer. Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of your lungs.

Several studies associate omega-3 consumption with a lower risk of asthma in children and young adults 83 , Summary Omega-3 intake has been associated with a lower risk of asthma in both children and young adults. It has increased with the obesity epidemic to become the most common cause of chronic liver disease in the Western world However, supplementing with omega-3 fatty acids effectively reduces liver fat and inflammation in people with NAFLD 85 , Summary Omega-3 fatty acids reduce liver fat in people with non-alcoholic fatty liver disease.

Osteoporosis and arthritis are two common disorders that affect your skeletal system. Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis 87 , Omega-3s may also treat arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength 89 , Summary Omega-3s may improve bone strength and joint health, potentially reducing your risk of osteoporosis and arthritis.

This can then increase the risk of irregular heart rhythm and other cardiovascular diseases. This could potentially lower the risk of developing cardiovascular diseases, together with their positive impact of blood cholesterol levels. But Omega-3 fatty acids are not only important for adults, they also impact young children and even unborn babies. Studies have found that Omega-3 fatty acids improve sight and brain function in adults, but that a good supply of these fatty acids is also crucial for the development of healthy eyes prior to birth and in infancy.

From the third trimester to the second year of life, a developing child needs a steady supply of DHA to form the brain and other parts of the nervous system. The eye cells for example are in need of DHA to develop and it is important that pregnant women and breastfeeding mothers can supply their child with enough Omega-3s during this time. Taking Omega-3 food supplements could be an option for these women, however like with all supplements, make sure you consult your doctor before introducing anything new into your diet.

This means they have a relatively stable form and act in various ways in and around our bodies. Next to their impact on cell membranes and the cardiovascular system, they can also impact the overall level of inflammation in our bodies. Because they have extensive anti-inflammatory properties, they can support prevention and treatment of many inflammatory diseases. People suffering from chronic and acute inflammatory diseases such as rheumatoid arthritis, asthma or even autoimmune diseases, could therefore potentially benefit from an increased intake of Omega-3 fatty acids.

These fatty acids can support the treatment of those diseases by displacing pro-inflammatory arachidonic acid AA , an Omega-6 fatty acid from certain metabolic pathways for example. Furthermore, they can help combat the formation of inflammatory elements such as hormone-like substances, which helps to keep inflammation levels in the body low. This helps with our overall well being and also combats long term low grade inflammation which can be hard to notice but still have a detrimental effect on our health.

On top of their anti-inflammatory properties, Omega-3 fatty acids also have antioxidative abilities, which means that they can help protect our body against free radicals such as oxygen radicals, which are involved in inflammatory processes. Especially red krill oil , a good alternative source of Omega-3 fatty acids next to fish oil, contains a lot of the antioxidant astaxanthin, which not only gives krill oil its natural red hue but also has many positive impacts on our bodies.

Learn more about krill oil and its health benefits, as well as its similarities and differences to fish oil. We therefore cannot underestimate the influence of Omega-3 fatty acids on our nervous system and cognitive functions.

Like we previously mentioned, Omega-3 fatty acids have an important impact on the development of the brain and eye cells in unborn babies and small children, but studies have also shown their impact on sight and brain function in adults. Most Americans take in far more of another essential fat—omega-6 fats—than they do omega-3 fats. Some experts have raised the hypothesis that this higher intake of omega-6 fats could pose problems, cardiovascular and otherwise, but this has not been supported by evidence in humans.

Although there is no question that many Americans could benefit from increasing their intake of omega-3 fats, there is evidence that omega-6 fats also positively influence cardiovascular risk factors and reduce heart disease. Researchers are taking a hard look at a different sort of balance, this one between possible effects of marine and plant omega-3 fats on prostate cancer. However, this effect is inconsistent. Given the wide-ranging importance and benefits of marine omega-3 fatty acids, it is important to eat fish or other seafood one to two times per week, particularly fatty dark meat fish that are richer in EPA and DHA.

This is especially important for women who are pregnant or hoping to become pregnant and nursing mothers. From the third trimester until the second year of life, a developing child needs a steady supply of DHA to form the brain and other parts of the nervous system. Many women shy away from eating fish because of concerns that mercury and other possible contaminants might harm their babies, 9 yet the evidence for harm from lack of omega-3 fats is far more consistent, and a balance of benefit vs.

To learn more about the controversy over contaminants in fatty fish, read Fish: Friend or Foe. Women who are or may become pregnant, nursing mothers, and young children should avoid these high-mercury species of fish, but can eat up to 12 ounces two average meals a week of a variety of fish and shellfish that are lower in mercury.

Women who are or may become pregnant, nursing mothers, and young children should limit albacore tuna to one serving per week. Leaf A. This was supported by data showing that over the last years, intakes of omega-6 have increased and intakes of omega-3 have decreased in parallel with the increase in heart disease.

However, the ratio that is associated with a reduced risk of heart disease has not yet been identified and some experts now suggest that the ratio is less important — what we should be more concerned with is the absolute levels of intake. It was also observed that the average intake of total omega-3 across Europe ranged from approximately 0. For EPA and DHA the mean intake was found to be between 20 mg to 40 mg per day, and less than mg to mg per day, respectively.

Intakes are too low in most cases and increasing our consumption of omega-3 rich foods would be beneficial to most people. This may be achieved for example by eating fatty fish once or twice a week and by occasionally replacing sunflower oil with rapeseed oil. The importance of omega-3 and omega-6 fatty acids Last Updated : 27 March The beneficial effects of consuming omega-3 fatty acids are well publicised, but omega-6 fatty acids feature far less in the news.

Figure 2. Structure of an omega-3 and omega-6 fatty acid.