health tips: what are omega 3 fatty acids and its uses

Omega 3 Fatty Acids

What Are Omega 3 Fatty Acids?
Omega 3 fatty acids are known as essential fatty acids and are required for a healthy body, as well as a healthy mind. Over recent years, numerous studies have been conducted relating to Omega 3 fatty acids and they are known to have many health benefits which include:

·    Reduction in heart failure and disease – omega 3 fatty acids aid the circulation and studies have shown that those who have a high concentration of this fatty acid in their diet are less likely to get heart related problems.
·    Combating depression – omega 3 fatty acids play an important role in the development of the mind and can have a positive affect on your mood. Research shows that those who live in countries where the diet is rich in this fatty acid, are less likely to suffer from bouts of depression.
·    Enhanced brain function – scientific studies have shown that babies whose mothers ate a rich omega 3 diet had faster cognitive development than their peers.
·    Reduction in age-related macular degeneration – this condition is a gradual blindness which is associated with the aging process. Omega 3 fatty acids have been clinically proven to reduce the chances of macular degeneration.
·    Reduces inflammation – further research has shown that a diet high in omega 3 fatty acids reduces the risk of inflammation.
·    Cancer prevention – omega 3 fatty acids have been linked to prevention against certain types of cancer including colon cancer.

Sometimes it’s difficult to know if you are getting enough omega 3, but your body will give you signs if your diet is deficient. The symptoms of an omega 3 fatty acid deficiency include excessive tiredness, a poor short term memory, mood swings or depression, poor circulation, heart related problems and dry skin.

How Do You Get Them?
The body cannot make Omega 3 fatty acids itself so you have to get them through your diet. This can either be through the food you eat, or through supplements.

What Foods Contain Omega 3 Fatty Acids?
A number of foods contain omega 3 fatty acids. The primary source is in fatty, carnivorous fish which have omega 3 fatty acids in high concentrations. These are typically cold water fish such as salmon, herring, mackerel and tuna but it can also be found in halibut and sardines too. Other seafood can also contain omega 3 fatty acids including various types of algae and krill, which are small shrimp-like crustaceans.

Omega 3 fatty acids can also be found in various nuts, seeds and associated oils including  soybeans, soybean oil, flaxseeds, flaxseed oil, pumpkin seeds, walnuts and walnut oil.

Do Omega 3 Fatty Acid Supplements Work?
Omega 3 fatty acids can be bought in capsule format. The benefit of supplements is that you know exactly how much you are taking instead of trying to work out which foods contain which amounts of the essential fatty acids.

Medical practitioners recommend 3 grams per day of omega 3 fatty acids. As different capsules are different strengths, check the label to confirm how many capsules you should take. The supplements work cumulatively so it can take two to three weeks to see the effects on both your mind and body.

There can be some mild side-affects whilst taking omega 3 supplements, or eating food high in this essential fatty acid. Side-affects can include trapped wind, bloating, burping and occasionally diarrhoea. However these side-affects can be reduced or avoided by opting for a time-released capsule.

Why Are The Supplements Good For Anti-Aging?
Omega 3 supplements have a number of anti-aging benefits including:

·    Delayed or reduced vision loss – as discussed previously age-related macular degeneration is a blindness associated with the aging process. The use of supplements can combat this condition and keep your eyes in good health.
·    Boosting circulation – an increase in the circulation means that cell regeneration is stimulated. This results in older, damaged skin cells being shed whilst the fresher, younger looking skin is revealed.
·    Increasing cognitive capabilities - omega 3 fatty acids can enhance brain function and reduce memory loss leading to a more youthful mind as well as body.
·    Combats inflammation – arthritis is caused by inflammation which can make joints painful. Omega 3 fatty acids combat inflammation so can help keep joints supple.

So what are you waiting for? Combat the signs of aging by altering your diet to incorporate the foods rich in omega 3, or by adding a suitable supplement to your diet.