Let’s discuss the 6 Benefits of Omega Fatty acid to the Immune system.
Omega-3 fatty acids are essential polyunsaturated fatty acids with a double bond in the third carbon position from the methyl terminal.
Omega-3 fatty acids are a type of fat the body cannot make on its own. They are essential fat, which means they are needed to survive.
Benefits of Omega Fatty Acid
We get the omega-3 fatty acids we need from the foods we eat.
Foods high in omega-3 fatty acids include:
- flaxseed oil
- canola oil.
Other foods that contain omega-3 fatty acids include:
- light chunk tuna
However, fish is the best food source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids.
There are two kinds of omega-3 fatty acids in fish:
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
The form of omega-3 in plants is called alpha-linolenic (ALA).
The 6 benefits of Omega 3 fatty acids
1. Protects the Heart
Fish oil is a rich source of Omega 3 fatty acids. These components are considered to have cardioprotective qualities.
Omega 3 fatty acids help lower triglycerides, consequently reducing a person’s risk of stroke and heart attack.
It is also believed that fish oil promotes the suppression of irregular heartbeats and thus contributes to heart health.
2. Improves Memory
Omega 3 fatty acids make an important building block for the brain cell structures and membranes.
For that reason, they are beneficial for optimal brain functions. Further, Omega 3 acids are also great for the adequate performance of the nerve cells.
Studies show that fish oil can help improve memory, although this effect is likely to decrease as one age.
3. Boosts Immunity
The number and activity of the body’s disease-fighting cells called B-cells go up with regular omega 3 fatty acids consumption.
This, along with its anti-inflammatory action, helps in building stronger immunity.
4. Good for the Eye
Fish oil is considered beneficial for preventing dry eyes if consumed regularly due to the moisture retention capabilities of omega 3 fatty acids.
Researchers also believe that early development of age-related macular degeneration, a degenerative condition of the eye, can be prevented by consuming fish oil.
5. Skin nourishment
Omega 3 fatty acids can help repair damage to the skin cells due to their ability to restore cell membranes from the inside.
Skin conditions causing redness and irritation can also benefit from the anti-inflammatory effects of omega 3 acids making the skin more even.
6. Good in Pregnancy
Omega-3 fatty acids form an important constituent or building block for the nervous tissue; they benefit the development of the fetal brain, nervous system, and eyes. Boosting the immune system, combating postpartum depression or mood swings, and general well-being of the mother.
Foods that are rich in omega-3 fatty acids
- Eat more peas, nuts, and beans, and eat five to ten fruits and vegetables daily.
- Increase intake of omega-3 fatty acids by eating more fish, walnuts, flaxseed oil, and green leafy vegetables. An example of meeting the recommended intake of omega-3 fats is to eat 2 salmon portions a week or 1 gram of omega-3-fatty acid supplement daily.
- Eat whole, natural, and fresh foods routinely.
- Drink water, tea, non-fat dairy, and red wine (two drinks or less daily for men, one drink or less daily for women).
- Eat lean protein such as skinless poultry, fish, and lean cuts of red meat.
- Limit glycemic foods. Glycemic foods are those made with sugar and white flour, which increase blood sugar levels. Increased blood sugar levels stimulate the pancreas to release insulin. Chronically high insulin levels are believed to cause weight gain as well as atherosclerosis of the arteries.
- Avoid trans-fats and limit intake of saturated fats. This means avoiding fried foods, hard margarine, commercial baked goods, packaged and processed snack foods, high-fat dairy, and processed meats such as bacon, sausage, and deli meats.