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17 Science-Based Benefits of Omega-3 Fatty Acids

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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 Health

Eye 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 Life

Omega-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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