The three most important types of Omega-3 fatty acids are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eiscosapentaenoic acid). ALA is primarily found in plants, while DHA and EPA occur mostly in animal foods and algae.
Some common foods which are high in Omega-3 fatty acids include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil, leafy vegetables and nuts.
For people who are not used to incorporating these foods in their diet, an omega-3 supplement such as fish oil or alga oil turns is recommended.
Various researches also state that on consuming oily fish and other types of seafood as part of a healthy balanced diet, one can experience an improved heart health, prevent coronary heart disease related death and stroke. For healthy individuals who have a low risk of heart disease, they can consume oily fish at least twice a week as part of a healthy balanced diet. This will be sufficient to obtain adequate amount of Omega-3 fatty acids.
It can ease menstrual pain
Most women experience menstrual cramps and abdominal discomfort on a monthly basis. This condition is known in medical terms as dysmenorrhea. Strong contractions of the uterus triggered by prostaglandins usually causes dysmenorrhea.
Researchers conducted two randomized controlled trials in the year 2012 and 2018. Conclusions of the trials suggested that Omega-3 fatty acids might be effective in easing menstrual pain. This is because of the anti-inflammatory properties of omega-3 fatty acids. Additionally, one of the studies also found out that it can also help in reducing the use of ibuprofen. Ibuprofen is usually used as a pain killer.
However, two other systematic reviews published in 2016 and 2019 were of the view that, there exists only limited low-quality evidence to support the effectiveness of fish oil for dysmenorrhea.
It alleviates rheumatoid arthritis
Research states that women are two to three times at greater risk than man of suffering from rheumatoid arthritis (RA). This usually happens during the middle age. When the lining of the joints in different areas are attacked by the body's immune system, Rheumatoid arthritis takes place. This results in inflammation and pain.
In the year 2012 and 2017, two reviews were published respectively which were suggestive of the idea that fish oil supplements may help in the alleviating joint swellings, pain and morning stiffness because of its anti-inflammatory effects. Subsequently, it could lower the usage of Non-steroidal anti-inflammatory drugs (NSAIDs). However further research was required at that moment as researchers were unclear about the dosage of EPA and DHA to achieve anti-inflammatory effect.
It helps to prevent osteoporosis
After menopause, the estrogen level of women drops and as a result they are at a higher risk of osteoporosis after menopause than men. Reports by medical researchers in the year 2012 and 2019 suggested that omega-3 fatty acids are beneficial towards omega-3 fatty acids on bone mineral density. One review stated that with calcium supplementation, the effect could be enhanced concurrently. However, it is to be noted that the effect of fish oil in achieving this effect was still unclear till then. Because of this, a higher quality and larger scale study would be more beneficial to determine the long-term health benefits of omega-3 fatty acids.
It keeps you in a happy mood
Omega-3 is also acts as a weapon against depression, Omega-3 supplements were found to be effective against depression in certain recent research studies. However, it was not effective against anxiety disorders. Researchers are of the perspective that more large-scale, well-controlled studies are required to figure out the optimal dosage and the long-term benefits of using omega-3 in treating depression.
It may reduce cancer risk
Cancer patients have been on the rise globally for a long time. Breast, colorectal and lung cancers are three most common cancers in women around the globe.
Over the years, the number of people diagnosed with cancer has increased globally. In Singapore, the top three cancers that affect women are breast, colorectal and lung cancers.
On the other hand, gynecological cancers such as cervical, ovarian and endometrial cancers always stand among the top ten cancers. They can develop before menopause but as one's age increases the risk increases too.
Studies have outlined the common risk factors which can possibly increase an individual's chance of developing cancer. This includes diet, obesity, use of alcohol, smoking, family history of certain cancers etc. Public health guidelines recommend that maintaining a healthy weight, exercising regularly and adopting healthy diet are some measures which can contribute to reducing the risks of developing cancers in general.
Some good sources of omega-3 are Fish & seafood such as Wild salmon, mackerel, herring, sardines, tuna, scallops, krill, nuts such as Walnuts, Brazil nuts and soy nuts and plants such as Algae, flaxseeds or flaxseed oil, cauliflower, hummus, collard greens.
In case you are overweight, you need to keep a watch for food such as nuts and oils. This is because they are high in calories and can contribute in excessive weight gain.
And in the scenario where you want to ensure that you are getting the proper amount of omega-3, you may consider going for a supplement that contains fish oil, krill oil or high-DHA algae oil.
However, it is not advised to take supplements without the consultation of a health practitioner. They can always lay out specific recommendations or warnings according to your health status. It is important to consult a health practitioner because omega supplements are capable of thinning your blood and they can also increase the risk of bleeding when taken in high doses.
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