Omega-3 fatty acids are incredibly important.
They can have all sorts of powerful health benefits for your body and brain.
In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17 health benefits of omega-3 fatty acids that are supported by science.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.
Symptoms include sadness, lethargy and a general loss of interest in life (
1,
2).
Anxiety is also a very common disorder, and is characterized by constant worry and nervousness (
3).
Interestingly, studies have found that people who consume omega-3s regularly are less likely to be depressed (
4,
5).
What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms get better (
6,
7,
8,
9,
10,
11).
There are
three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression (
12).
One study even found EPA to be as effective against depression as Prozac, an antidepressant drug (
13).
Bottom Line: Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
2. Omega-3s Can Improve Eye HealthEye on White Background
DHA, a type of omega-3, is a major structural component of the brain and retina of the eye (14).
When you don’t get enough DHA, vision problems may arise (15, 16, 17).
Interestingly, getting enough omega-3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness (18, 19).
Bottom Line: An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration, which can cause vision impairment and blindness.
3. Omega-3s Can Promote Brain Health During Pregnancy and Early LifeOmega-3s are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in the brain, and 60% in the retina of the eye (15, 20).
Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it (21).
Getting enough omega-3s during pregnancy has been associated with numerous benefits for the child, including (22, 23, 24, 25, 26, 27):
Higher intelligence.
Better communication and social skills.
Less behavioral problems.
Decreased risk of developmental delay.
Decreased risk of ADHD, autism and cerebral palsy.
Bottom Line: Getting enough omega-3s during pregnancy and early life is crucial for the development of the child. Deficiency is linked to low intelligence, poor eyesight and an increased risk of several health problems.
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