You are in a supermarket aisle, staring at a row of omega-3 supplements, wondering if they are worth the hype. Fish oil, krill oil, and algae oil—it is like a seafood buffet in pill form. But here is the thing: these little golden capsules (or better yet, a delicious salmon fillet) might just be the closest thing we have to nutritional magic.
Omega-3 fatty acids, a group of essential fats your body desperately needs but can’t make on its own, are absolute treasures when it comes to health benefits. They are like the superheroes of the nutrient world—fighting inflammation, boosting brain function, and even making your skin glow.
Here are some of the science-backed wonders of omega-3s.
Brain Blues? Omega-3s to the Rescue
Feeling low lately? Anxiety and depression have long been those uninvited guests you dread. Well, studies show that omega-3s, particularly EPA and DHA, can be your brain’s favourite. Research has linked them to lower risks of depression and anxiety, with some studies even suggesting they can be as effective as antidepressants in certain cases.
The catch? Your brain needs a steady supply to keep running smoothly, so loading up on omega-3-rich foods like fish, walnuts, and flaxseeds is a solid move.
Stronger Bones Without the Dairy Overload
Move past the old saying that got you chugging milk for strong bones! Omega-3s is an underrated hero in bone health. Research suggests that they help improve bone density, making them particularly useful as we age. They may also reduce the risk of osteoporosis and fractures, which is great news for anyone who is not looking forward to a future of creaky joints and brittle bones.
Sharp as Eagle's Eyes
If you don't want to squint your eyes reading subtitles of your favourite K-drama, including Omega 3s in your diet or topically consuming it, would be a wise decision. It is important to get enough DHA, a type of omega-3, to keep vision problems at bay as you grow older. It also significantly reduces the risk of macular degeneration, one of the leading causes of permanent eye damage and blindness globally.
Heart Wants Fishes
Oh, fish! Your heart loves fishes. Are you one of those panicking hearing the news of youngsters dying of heart diseases more than ever? Worry not! Researchers have found that fish-eating communities have very low rates of heart-related diseases. And what better way to make it stronger than omega 3s?
If you are not a fan of fish fries or fish curries, go for pills or plant-based sources. They help you with reducing triglycerides, raising HDL cholesterol (good cholesterol), preventing blood platelets from clumping, and preventing inflammation. However, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes.
Skin Goals: Achieved
If you are after that radiant, plump, Instagram-filter-worthy skin, go get your hands on omega-3s. These fatty acids help maintain the skin’s lipid barrier, keeping it hydrated and protected. They have also been shown to reduce inflammation, which means fewer breakouts and a better defence against conditions like eczema and psoriasis. Basically, omega-3s are like an internal moisturiser—except instead of slathering it on, you eat it.
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