Omega-3 fatty acids are vital to support several functions in the body. The omega-3 fatty acids EPA and DHA that are found in seafood (e.g., tuna and salmon) as well as shellfish (e.g., mussel and oyster) have been associated with fetal development, cardiovascular function and Alzheimer’s disease (1).
Here are 5 things you should know about omega-3 fatty acids:
- Omega-3s found in seafood and fish oil may be modestly helpful in relieving symptoms of rheumatoid arthritis.
A study of the scientific literature in year 2012 reviewed that many of the participants were reported to have lesser joint swelling and pain, briefer morning stiffness and lesser demand for anti-inflammatory drugs while they were taking fish oil as dietary supplements (2). - Consuming at least 2 servings of fish per week may reduce the risk of stroke by up to 50%.
Large population studies evidence supported on by having omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by sudden interruption (plaque buildup and blood clots) of blood flow in the arteries that lead to the brain (3). - Omega-3 is particular important for fetal growth and development, as well as in early infancy and childhood.
Omege-3 is critical for fetal neurodevelopment and play significant role for the timing of gestational and birth weight. However, most pregnant women likely do not intake sufficient omega-3 fatty acids as the major dietary source, seafood, is restricted to 2 servings per week. So, alternative source of omega-3 fatty acids such as vegetable oils, dietary supplements (fish oil or algae-based docosahexaenoic acid) should be consumed by pregnant mother to ensure adequate intake of omega-3 (4). - Fish oil may relieve depression
Some studies showed that patients who took omega-3 fatty acids in addition to prescription anti-depressants have greater improvement than those who took antidepressant alone. However, some studies found no benefit. So far there is no further research to conclude on this finding. As depression is a serious illness, one who persists with the symptom should immediately seek for doctor’s assistance (5). - Omega-3 increase HDL cholesterol and reduce triglycerides
Studies show that Inuit Eskimos, who obtain high amounts of omega-3 through eating fatty fish, tend to have higher HDL cholesterol and lower triglycerides. Walnuts, which are rich in alpha linolenic acid or ALA that will be converted to omega-3 in our body, have been known to reduce total cholesterol and triglycerides in people who has high level of cholesterol (6).