10 Proven Omega 3 Benefits and 7 Best Omega 3 Foods

10 Proven Omega 3 Benefits and 7 Best Omega 3 Foods

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Fish Oil:
Cod Liver Oil:
Flaxseed Oil:

Now, there are 3 types of omega 3’s: ALA, EPA, and DHA.

The majority of the benefits we will see in the studies below come from EPA and DHA.

You’ll find these omega 3’s mainly in cold water fish and fish oil, while ALA is mainly found in plant sources. That being said, there’s a common misconception here is that you have to eat fish oil to get EPA and DHA. But when you consume ALA from plant sources your body will convert around 5% – 20% of it to EPA and DHA.

#1. They Help with Sexy Skin and Hair

Omega 3’s help prevent wrinkles, improve skin elasticity, and help stage off the aging process.

http://www.sciencedirect.com/science/article/pii/S0738081X10000441

#2. Helps to Fight the Mental Diseases We Get With Age

More than a dozen different studies show that increased intake of omega 3’s is associated with a decreased risk for age-related diseases and Alzheimer’s disease.

#3. Reduced ADHD in Children

Omega 3’s have been shown to help children with ADHD decrease hyperactive behavior and aggression while improving literacy.

https://www.ncbi.nlm.nih.gov/pubmed/20491709

#4. Lowers Triglycerides

Omega 3’s, specifically EPA and DHA, cause a decrease in triglycerides in the average range of 15%-30% depending on the person.

#5. Helps Keep Your Eyes Healthy

DHA is the preferred dietary fatty acid for many parts of your brain and eyes.

And those that don’t get enough DHA have been shown to have vision problems and even macular degeneration.

https://www.ncbi.nlm.nih.gov/pubmed/15555528

#6. Helps to Fight off Anxiety and Depression

Multiple studies have shown that taking omega 3’s can help with the symptoms of anxiety and depression.

http://www.europeanneuropsychopharmacology.com/article/S0924-977X(03)00032-4/fulltext

One study even found that taking EPA was as effective as Prozac at reducing symptoms of depression.

#7. Helps to Prevent Some Cancers

55% reduction in color cancer.

https://www.ncbi.nlm.nih.gov/pubmed/23377001

There are also studies showing all types of omega 3’s EPA, DHA, and ALA can help inhibit breast cancer

https://www.ncbi.nlm.nih.gov/pubmed/27765796

#8 Improved Fertility

If you and your partner are trying to get pregnant, then omega 3’s are a great addition to the man’s diet.

#9. Better Sleep

Low levels of omega 3’s in the blood have been associated with worse sleep for both children and adults.

http://www.sciencedirect.com/science/article/pii/0031938495022074

And increasing one’s intake has been shown to improve both the depth and length of one’s sleep.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/

#10. Omega 3’s Do Even More

Reduction in chances of arthritis, helping menstrual pain, better bone and joint health, and many other benefits have been demonstrated in random scientific studies.

https://www.ncbi.nlm.nih.gov/pubmed/17335973

Here are the best natural sources of Omega 3’s:

Salmon, Mackerel, Walnuts, Chia Seeds, Flaxseeds, Oysters, Spinach, Soybeans, Hemp Seeds, and Cod.

You can also take flaxseed oil, cod liver oil, or fish oil to get a high dose of omega 3’s when you’re not consuming them naturally in your diet.

How much do I need per day?

If you consume fish 2-3 times per week or get 1000 mg of EPA & 500mg of DHA daily from whatever sources you choose, you’ll be fine.

Sources:

https://nccih.nih.gov/health/omega3/introduction.htm

https://draxe.com/fish-oil-benefits-health/

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