Getting Omega-3 fatty acids plays an important role in maintaining health and activity throughout our lives. These fatty acids are called "essential" because we need them for the proper functioning of important organs and systems in our body, but our body cannot produce them.
Therefore, we must obtain them through food or supplements. The most basic of these acids is Eicosapentaenoic acid (EPA), which supports cardiovascular health. Another essential acid is Docosahexaenoic fatty acid (DHA), which supports the brain activity of the body. In addition, Omega-3 fatty acids have many other benefits for our health.
Here you can find 8 of the most important benefits of omega-3 fatty acids for the health of all age groups.
1. Protein Metabolism
The best-known effects of Omega-3 fatty acids are on reducing inflammation and optimizing heart health, but they actually also have a strong effect on increasing protein synthesis, one of the key factors in muscle growth.
Of the two most important omega-3 fatty acids, DHA and EPA, EPA has the most significant effect on protein synthesis. This stimulating effect occurs when combined with protein consumption, but not if consumed alone. In fact, research shows that protein synthesis can increase by 30% when omega-3s are combined with sufficient protein or amino acids, compared to consuming amino acids or protein alone.
Muscle growth is a consequence of increased protein synthesis and/or decreased protein breakdown. Omega-3 fatty acids, especially EPA, reduce protein breakdown. In other words, EPA is a good stimulant for muscle growth because it stimulates synthesis and reduces protein breakdown by acting on completely different mechanisms in muscle metabolism.
2. Optimizing Immune Defense
Fish oil supports the function of white blood cells, which are key cells in the function of the immune system.
3. Improved Insulin Sensitivity
Adipose tissue impairs the body's ability to control blood sugar and maintain insulin sensitivity in muscles and adipose tissue. Intake of Omega-3 fatty acids supports insulin sensitivity.
4. Improving Nutrient Absorption by Cells
Higher intake of omega-3 fatty acids actually changes the composition of the cell membrane. A higher percentage of omega-3 fatty acids in the cell membrane allows for easier flow of nutrients into and out of the cell.
5. Accelerating Metabolism
The ability of omega-3 fatty acids to stimulate metabolism is more theoretical than proven. However, as cell health improves due to improved nutrient absorption mentioned above, the conclusion is that they can contribute to accelerating metabolism.
6. Against Inflammation
Omega-3 fatty acids are best known for their heart health benefits, which are most associated with the action of omega-3s on inflammation.
When fish oil is taken in more effective doses, it has a significant effect on the body's inflammatory response. Daily intake of fish oil has a positive effect on more than 1000 genes that regulate inflammation!
7. Reducing Triglyceride Levels
EPA has a beneficial effect on maintaining low triglyceride levels.
If you have elevated triglyceride levels, or have a family member who is not ready to make changes to their diet, taking fish oil can help improve their lipid profile. Of course, a reduced amount of carbohydrates and low sugar in the diet will lower triglyceride levels fastest.
8. Improving Brain Health
DHA plays an important role in brain health throughout life. DHA is passed from the mother to the unborn baby and is important for the developing brain. Many studies have shown large differences in later development when comparing babies born to mothers who took fish oil during pregnancy and those who did not. For example, at 2.5 years old, children whose mothers took fish oil have better coordination compared to children of mothers who did not take fish oil.
The effect of DHA on brain health appears to continue throughout life, as it is believed that DHA consumption is beneficial for warding off Alzheimer's disease and other cognitive disorders.
