Here are 8 Benefits of Omega-3 That Should Not Be Missed

Here are 8 Benefits of Omega-3 That Should Not Be Missed

The benefits of omega-3 for the health of the body are unquestionable. This type of healthy fatty acid is not only good for maintaining a healthy heart and brain, but also reduces the risk of cancer. However, you are advised to consume it according to the dose and not excessive.

Omega-3 is a type of healthy oil or unsaturated fat that is widely found in seafood, such as tuna, salmon, tuna, and sardines. Not only in fish or fish oil, omega-3 is also found in eggs, canola oil, olive oil, soybeans, and seeds.

There are three types of omega-3s that are good for health, namely alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 derived from fish oil, included in the type of EPA and DHA.

To meet the intake of omega-3, you need to eat a balanced nutritious diet, including fish. The recommended amount of fish intake is 1-2 servings per week. However, if you feel less, you can take additional omega-3 supplements.

Various Benefits of Omega-3 for Health

Omega-3 is well known as one of the important nutrients that are good for maintaining a healthy body to avoid various diseases. The following are the various benefits of omega-3 for body health:

1. Maintain heart health

Omega-3 obtained from food or supplements can lower triglyceride levels and increase good cholesterol (HDL) in the body. This effect makes omega-3 good for preventing blockages in blood vessels due to cholesterol buildup.

Omega-3 can indeed slightly increase levels of bad cholesterol (LDL), but this effect is not very significant on heart health.

By consuming omega-3 regularly, blood flow in the body will remain smooth and this effect is very good for heart health. Adequate intake of omega-3 is also known to reduce the risk of cardiovascular disease, such as stroke, high blood pressure, and heart attack.

2. Lowers the risk of cancer

Omega-3 has anti-inflammatory and anticancer properties. Some research shows that omega-3 can prevent and inhibit the growth of cancer cells, such as prostate cancer, colon cancer, pancreatic cancer, and breast cancer.

However, the benefits of omega-3 on this one still need to be studied further. To reduce the risk of getting cancer, you are still advised to live a healthy life, such as quitting smoking, avoiding alcohol consumption, exercising regularly, and having a healthy diet.

3. Maintain brain health and function

In order to stay healthy and function properly, nerve tissue and the brain need adequate nutrition. One of the nutrients that are good for the brain and nerves is omega-3.

Adequate intake of omega-3 is known to maintain brain function, improve memory and concentration, and reduce the risk of developing diseases in the brain, such as dementia and Alzheimer's disease.

4. Maintain eye health

DHA is the main fatty structure in the retina of the eye. Lack of DHA intake can cause various eye disorders and eye diseases due to aging, such as macular degeneration. Therefore, you need to regularly consume enough omega-3 to maintain eye function and health.

5. Strengthens bones and joints

Several studies have shown that consuming omega-3s can increase bone strength. Thus, omega-3 can prevent the risk of osteoporosis.

In addition, omega-3 which has an anti-inflammatory effect is also good for preventing and overcoming joint pain due to rheumatoid arthritis.

6. Maintain mental health

The benefits of omega-3 are known to be good for brain health. Not only that, this nutrient is also good for consumption to maintain mental health.

Several studies have shown that people who get enough omega-3 intake have a lower risk of developing mental disorders, such as depression and anxiety disorders.

7. Supports fetal growth

Omega-3 is very important for fetal growth and development, especially the development of nerves and brain. Therefore, consuming omega-3 during pregnancy can provide many benefits for the fetus and support growth and development and intelligence later.

Not only that, omega-3 is also good for the health of pregnant women because it can reduce the risk of pregnancy complications, such as preeclampsia.

8. Strengthens the immune system

Omega-3 is one of the nutrients that can increase endurance. With a strong immune system, the body will be stronger against bacteria and viruses that cause various diseases, such as flu and COVID-19.

Side Effects of Excessive Omega-3 Consuming

Based on the recommendations of the Ministry of Health, adults are advised to meet the needs of omega-3 as much as 1.1-1.6 grams per day. Meanwhile, children need omega-3 intake of about 0.7-0.9 grams per day.

Although good for health, you are not advised to consume omega-3 in excess because it can cause side effects, such as nausea, vomiting, diarrhea, and headaches.

If you consume it in excess, you can risk experiencing other side effects, such as vitamin A and vitamin D poisoning, bleeding disorders, and difficulty sleeping.

You can get various benefits of omega-3 by running a healthy diet, namely by eating foods high in omega-3 such as fish, eggs, nuts, and seeds.

If the intake of omega-3 from food is still lacking, you can meet it by taking omega-3 supplements. However, make sure to take it according to the right dosage and follow the instructions for use listed on the product packaging.

If you have certain medical conditions and want to use omega-3 supplements, you should consult with your doctor first so that the doctor can determine the dosage and type of supplement according to your condition and needs.