Why to Add Omega-3 Fatty Acids to Our Diet?

Why to Add Omega-3 Fatty Acids to Our Diet?

 

  Why to Add Omega-3 Fatty Acids to Our Diet?

When it comes to eating healthy, there are plenty of nutrients we hear we're supposed to be eating, but do we know why? There are two types of fats that we want to keep balanced in our body -- Omega-3s and Omega-6s. Most of us have way for too many omega-6s, but not enough for Omega-3s, and that causes inflammation. Well, many of us have probably heard of something called an anti-inflammatory diet, which typically goes with things like the Mediterranean diet today. But inflammation is a major cause or the main cause of all disease today. In fact, anything that says "itis" at the end, I-T-I-S, in Latin means inflammation. Eg. arthritis, is inflammation of our joints, ulcerative colitis, the inflammation of our colon. In fact, heart disease today is not caused from high cholesterol. Why does the cholesterol lie down in the first place? Well, that is inflammation in our arteries. So if we want to heal from any chronic health condition, we've to reduce inflammation in our body, and the best way to do that is to get more Omega-3 fats in our diet.

     Omega-3s are probably the holy grail of fact and there are many reasons why. So before we get to know their benefits it would be wise first to explain in brief what omega-3 fatty acid.

     Fatty acids serve as energy for the muscles, heart, and other organs as building blocks for cell membranes and as energy storage for the body. Fatty acids that are not used up as energy are converted into triglycerides. A triglyceride is a molecule formed by attaching three fatty acids onto a glycerol compound that serves as a backbone. Triglycerides are then stored in the body as fat (adipose) tissue. Omega-3 fats are a type of unsaturated fats. Omega-3s are actually fatty acids which are divided into three main types ALA, EPA and DHA. Most of the health benefits we get from omega-3 are from EPA and DHA which are mainly found on fatty fish. They are the healthy fats found in fish, such as salmon, halibut, tuna, mackerel, and also plants like seeds. Some seeds like flax seed, chia seed, hemp seed, and also walnuts are high in omega-3 fatty acids. So they're an important part of helping our bodies live healthy.

Why Omega-3 is Beneficial for Our Health?

-       Helps Prevent Cardiovascular Diseases

Omega 3 & Heart Health

Many studies have revealed that omega-3 can greatly reduce the risk of cardiovascular diseases and protection against bad cholesterol. Heart diseases and Heart attacks are the leading cause of death worldwide. Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption. Since then, omega-3 fatty acids have been tied to numerous benefits for heart health. According to the National Centre for Complementary and Integrative Health (NCCIH), researchers have shown omega-3s to help lower a person’s triglyceride levels. Triglycerides are fats, and if a person has an excess of these, they are more at risk of cardiovascular diseases.

-       Can Increase Levels of “Good” HDL Cholesterol.

• It can cause a major reduction in triglycerides, usually in the range of 15–30%.

• Even in small doses, it helps reduce blood pressure in people with elevated levels means people with high blood pressure.

• Omega-3s reduce the production of some substances released during our body’s inflammatory response to keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.

• By keeping our arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden our arteries as well as make arterial plaques more stable and safer in those who already have them.

-       Helps to Treat Certain Mental Disorders & Gives Our Nervous System and Brain a Boost

Omega 3 & Nervous System

Our brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for normal brain function. Interestingly, research suggests that fish oil supplements can prevent the onset or improve the symptoms of some mental disorders. Everyone, especially children, students and the elderly needs some type of brain boost. Many studies have shown that consuming omega-3 fatty acids can slow down the development of dementia and fuel the brain cell so they can function better. Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers. Omega-3s help improve inattention and task completion. They also decrease hyperactivity, impulsiveness, restlessness and aggression.

-       Cope with Hair, Skin & Nail Health

Omega 3 & Skin Health

If we have damaged and dry hair skin and nails that crack instead of resorting to the use of all sorts of creams and potions, try consuming more omega-3 and we'll see a great difference. Our skin is the largest organ in our body, and it contains a lot of omega-3 fatty acids. DHA is a structural component of our skin. It is responsible for the health of cell membranes, which make up a large part of our skin. Skin health can decline throughout our life, especially during old age or after too much sun exposure. A healthy cell membrane results in soft, moist, supple and wrinkle-free skin. EPA also benefits our skin in several ways, including managing oil production and hydration of our skin, preventing hyperkeratinization of hair follicles, which appears as the little red bumps often seen on upper arms, reducing premature aging of our skin, reducing the risk of acne. There are a number of skin disorders that may benefit from fish oil supplements, including psoriasis and dermatitis. Omega-3s can also protect our skin from sun damage. EPA helps block the release of substances that eat away at the collagen in our skin after sun exposure.

-       Helps Us Sleep Better

Good sleep is one of the foundations of optimal health. Studies tie sleep deprivation to many diseases, including obesity, diabetes and depression. Omega-3 consumption has been linked with conquering sleep problems. Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults. If we want to help balance our nervous system and sleep better we should take omega-3s on a regular basis. Studies in both children and adults reveal that supplementing with omega-3 increases the length and quality of sleep.

-       Aids Weight Loss

Obesity can significantly increase our risk of many diseases, including heart disease, type 2 diabetes, and cancer. Obesity is defined as having a body mass index (BMI) greater than 30. Globally, about 39% of adults are overweight, while 13% are obese. Fish oil supplements may improve body composition and risk factors for heart disease in obese people. Furthermore, some studies indicate that fish oil supplements, in combination with diet or exercise, can help us lose weight.

-       Reduces Inflammation

Inflammation is a natural response to infections and damage in our body. Inflammation is our immune system's way of fighting infection and treating injuries. However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic (or long-term inflammation). Chronic inflammation can contribute to almost every chronic illness, such as obesity, diabetes, depression, heart disease and cancer. However, reducing inflammation can help treat symptoms of these diseases. Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. Fish oil supplements can significantly reduce joint pain, stiffness, and medication needs in people with rheumatoid arthritis, which causes painful joints.

-       Reduces Fat Present in the Liver

Our liver processes most of the fat in our body and can play a role in weight gain. Liver disease is increasingly common — particularly Non-Alcoholic Fatty Liver Disease (NAFLD), in which fat accumulates in our liver. Fish oil supplements can improve liver function and inflammation, which may help reduce symptoms of NAFLD and the amount of fat in our liver. NAFLD is more common than we think. It has increased with the obesity epidemic to become the most common cause of chronic liver disease in the Western world. However, supplementing with omega-3 fatty acids effectively reduces liver fat and inflammation in people with NAFLD.

-       Improves Symptoms of Depression and Anxiety

Depression is one of the most common mental disorders in the world & is expected to become the second-largest cause of illness by 2030. Symptoms include sadness, lethargy and a general loss of interest in life. Anxiety, also a common disorder, is characterized by constant worry and nervousness. Interestingly, studies indicate that people who consume omega-3s regularly are less likely to be depressed. What's more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improves. There are three types of omega-3 fatty acids: ALA, EPA and DHA. Moreover, some studies have shown that oils rich in EPA help reduce depressive symptoms more than DHA & ALA.

-       Improves Asthma Symptoms and Allergy Risk

Asthma is a chronic lung disease which can cause swelling in the lungs and shortness of breath, is becoming much more common in infants with symptoms like coughing, shortness of breath and wheezing. Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of our lungs. A number of studies show that fish oil may reduce asthma symptoms, especially in early life. Several studies associate omega-3 consumption with a lower risk of asthma. Furthermore, fish oil supplements in pregnant mothers may reduce the risk of allergies in infants. Taking omega 3s on a regular basis also reduces all types of allergic symptoms from human body.

-       Improves Bone & Joint Health

During old age, bones can begin to lose their essential minerals, making them more likely to break. This can lead to conditions like osteoporosis and osteoarthritis. Osteoporosis and arthritis are two common disorders that affect our skeletal system. Calcium and vitamin D are very important for bone health, but some studies suggest that omega-3 fatty acids can also be beneficial. Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in our bones, which should lead to a reduced risk of osteoporosis. People with higher omega-3 intakes and blood levels may have better bone mineral density. Omega-3s may also treat arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength.

-       Helps Keep Our Eyes Healthy

Health Benefits of Omega 3

Omega-3s have been shown to help improve vision problem by citing inflammation and supporting healthy lubrication of the retina. DHA, a type of omega-3, is a major structural component of the retina of our eye. When we don't get enough DHA, vision problems may arise. Interestingly, getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the world's leading causes of permanent eye damage and blindness.

     Several studies suggest omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome. Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma. In a study of more than 32,000 women between the ages of 45 and 84, those with the highest ratio of (potentially harmful) omega-6 fatty acids to beneficial omega-3 fatty acids in their diet (15-to-1) had a significantly greater risk of dry eye syndrome, compared with the women with the lowest ratio (less than 4-to-1). Topical application of the omega-3 fatty acid, ALA led to a significant decrease in dry eye signs and inflammation associated with dry eye. So the next time we experience eye problem, perhaps this is a sign to incorporate more omega-3s in our diet.

-       Helps Prevent Several Types of Cancer

Cancer is one of the leading causes of death in the world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers. Many studies have shown that certain type of cancer like colon and breast cancer can be prevented by 50% with the consumption omega-3 like DHA, EPA and ALA. Additionally, omega-3 consumption is linked to a reduced risk of prostate cancer in men and breast cancer in women.

-       Fights Autoimmune Diseases

In autoimmune diseases, our immune system mistakes healthy cells and starts attacking them. Type 1 diabetes is one prime example, in which our immune system attacks the insulin-producing cells in our pancreas. Omega-3s can combat some of these diseases and may be especially important during early life. Studies show that getting enough omega-3s during our early years of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes and multiple sclerosis. Omega-3s also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn's disease and psoriasis.

-       Helps With Fertility Issues

If we have trouble conceiving a baby, omega-3 can raise our chances of conceiving on how simply by increasing the strength of the sperm, just to reach its destination much easier.

Best Omega-3 Food :

·       if we are not a vegan, that would be fatty fish like salmon, sardines, mackerel and Cod.

·       for vegan food good sources of omega-3 are chia seeds, walnuts, damaged hemp seed oil and flaxseed oil.

·       for more concentrated intake try fish oil capsules or hemp seed oil capsules once or twice daily after meals.

·       if we are taking your omega-3 from our diet only try to aim even omega-3 loaded food three times a week.

If we are looking for a natural weight loss solution they help with cardiovascular health keeping our heart healthy, help keep our brain healthy, with cognitive effects, they can actually benefit our mood & our memory, they fend of inflammation in the body. So they're really such a beneficial fatty acid to eat on a regular basis.

These are really important things to be working into our diet.

What are the Recommendations for How Often We Should be Eating Omega-3 Fats?

DHA and EPA are the two omega-3 fats that are in fish. We should be thinking about getting fish twice a week (four to six ounces), is really beneficial. Seeds and nuts, like walnuts, contain a different type of omega-3, called ALA, which we definitely wanna get in on a daily basis. The easiest way to incorporate all this is to see a recipe. Most people know that they need to get more omega-3s in their diet but they're really unsure about how much they're actually getting.  Omega-3s are very important in lowering inflammation.  Inflammation is the main cause almost all of our chronic diseases, like heart disease, diabetes and even cancer.  It is important that we get it through our food but if unable then try supplements. 

          Here's where some of the problem comes in that most people think they're getting a large dose when really they're not getting enough of the omega-3 fatty acids.  If we're taking a fish oil supplement or a cod liver oil supplement, we must see on the front of the label where it says a thousand milligrams of fish oil. Not all fish oil is actually omega-3. If we want to reduce heart disease, boost brain function and mood, lower our risk for cancers,  try adding in omega-3 fatty acids to our diet and then supplementing too if required. Omega-3 is important however because it's not produced in the body we have to get it in our diet. We’re all told that fat causes heart disease so why do we want this fat. Well like most things are like a lot of things there are good fats and there are bad fats. Perhaps a better analogy is most people know that high cholesterol isn't good for the heart but cholesterol is essential for the body. We just have to have the right amount and the right type.

          The same is true with fats, we have to have the right type of fat and the right amount of fat. The connection between omega-3 fatty acids and heart health was known for a long time that american eskimos for example had a very low incidence of certain types of heart trouble and one of the reasons was their diet was very high in fish which turned out to be very high in omega-3 fatty acids and so a connection was made that perhaps was healthy for the heart. It also turns out that these fatty acids may lower the blood fats, may lower blood pressure and improve cardiac mortality from all causes. They definitely would lower triglycerides which are blood fats, improve heart mortality and morbidity, and are very useful for primary and secondary prevention of heart disease. They have been shown and they are recommended for primary and secondary prevention. We can also take it in other forms of polyunsaturated fat that are also converted into fish oil such as green leafy vegetables nuts and flaxseed oil.

          It’s great for kids to develop their brains and it is good for the eyes and the skin and plays a major role in our energy, our mood, in digestion and helps us absorb the nutrients from our food which may not be so easily for our body especially as we get a little older. These are essential fatty acids for the body for management and prevention of numerous diseases such as heart disease high blood pressure reducing triglycerides and helping with dry eye syndrome. They help to reduce inflammation which helps heal the surface of the eye to treat dry eye and it battles the low-grade inflammation that the Western diet has created and put our bodies into. It also helps our oil blends in the eyelids because the meibomian glands secrete oil and if we put a better oil into our body it's gonna create a better oil coming out of our body so omega-3s and some other essential oils are essential for making the oil better. It is also essential for building blocks for other cells in our body so omega-3, if taken in moderation doesn't usually cause side effects.

Home Remedies & Foods For Beautiful Eyes

Home Remedies & Foods For Beautiful Eyes

Here are some home remedies & foods for beautiful eyes that will help keep our eyes healthy and pretty. These remedies are so simple that we can try at home easily.

For Dark Circles

-       Use Tea Bags

Apply cool tea bags over closed eyes for 4-5 minutes. Don’t use herbal tea bags because most aren’t as effective as the black tea bags.

-       Chilled Cotton Balls

Dip cotton balls in cold water and keep them on the eyes for 5-10 minutes.

-       Sliced Cucumber

Cucumbers work wonders for tired eyes. Place two slices of cucumber over the eyes and rest for a while. They not only have cooling properties but also help lighten dark circles. We can also extract cucumber juice, dip cotton pads in it, and place them on our eyes.

-       Tomato, Turmeric, Lime Juice

Mix a teaspoon of tomato pulp with a pinch of turmeric and half a teaspoon of lime juice. Apply on the eyelids and around the dark circles. Let it dry and then wash it off.

-       Almond Oil And Lime Juice For Beautiful Eyes

Alternate hot and cold compresses on the eyes for 10 minutes and then apply a mixture of a teaspoon of almond oil and half a teaspoon of lime juice. Let it stay overnight.

-       Rose Water

The rejuvenating factor of rose water is extremely useful in diminishing dark circles. Dip cotton pads in rose water and place them on the eyes for 10-15 minutes. Do this every day to get rid of dark circles.

For Sunken Eyes

-       Almond Oil And Honey

All we need is the combination of a teaspoon of honey and half a teaspoon of almond oil. Apply the mixture to our under-eye area before going to bed. Leave it on overnight and wash it off in the morning.

-       Raw Potato Juice

This is also equally effective in treating sore eyes and dark circles. Place two slices of potato on the eyes for 10 minutes or apply raw potato juice to the under-eye area, and we will notice the difference within a few days.

For Puffy Eyes

-       Cucumber With Basil Tea

I know how much we hate waking up each morning with puffy eyes. This can be cured with basil tea and cucumber juice. Mix the two and pour the liquid into the ice tray. Place the ice cubes on the eyes.

-       Cold Compress

Use cold water or ice cube bags to make cold compresses. Place them on the eyes and repeat until the puffiness is gone.

-       Tea Bags

Soak two tea bags in warm water and then cool them in the fridge for a few minutes. Place them on the eyes for several minutes. Our eyes will feel refreshed. This is because tea contains tannins that are excellent in reducing puffiness.

Some more Homemade Beauty Tips for Eyes that will Help keep Our Eyes Healthy & Pretty

-       Cold Spoon

Here is one natural beauty tip for eyes – keep two spoons in the freezer over night. Take them out in the morning and place the spoons' curved backs to the eyes. The spoons will be cold so we will have to do the treatment in intervals. This will help enhance blood circulation and keep our eyes feeling fresh.

-       Mint leaves

Mint leaves will give cooling effect along with reducing dark circles. The remedy can soothe our tired skin and refresh our eyes. To use the mint leaves for the eyes, take five to six fresh mint leaves and crush them. Apply the crushed leaves around our eyes gently. Wash the eyes gently after 10 minutes as the area is sensitive. It is one of the best remedies to get rid of dark circles.

-       Turmeric

Turmeric, also known as the ‘golden spice’ has many uses. It has been used by women since ancient times for beautiful skin.  It has antioxidant and inflammatory properties that are great to reduce under eye circles. We will need two teaspoons of turmeric and few drops of pineapple juice. Mix them both to form a paste and apply it gently around our eyes. The remedy is sure to reduce the appearance of dark circles if used on a regular basis.

-       Milk

As a child, our mother must have told us to have milk daily to grow strong. But she probably left out the part that milk can also be used for beautiful eyes. Milk contains lactic acid that helps soften and moisturize skin under the eyes. Also, milk has protein, enzymes, amino acids and antioxidants that are required to strengthen the skin and heal damaged skin. Milk can be used as a cold compress to treat dark circles and reduce eye puffiness. To treat our dark circles, soak cotton balls in cold milk that has been in the refrigerator for at least one hour. Place the cotton balls under our eyes and hold them there until they become warm. Follow this remedy three or four times daily for a few weeks.

-       Tomato

Tomatoes are a great skin lightening agent. They are high in certain properties that can effectively clear up the dark circles. Take one teaspoon of tomato juice and mix it in one teaspoon of lemon juice. Apply this mixture, gently on the affected area. Allow it to sit for at least 10 minutes. Rinse it off gently with cold water. Follow this remedy twice, daily till we notice the reduction in the dark circles.

Foods That Are Good for Our Eyes

-       Fish

Many fish are rich sources of omega-3 fatty acids.

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

·       tuna

·       salmon

·       trout

·       mackerel

·       sardines

·       anchovies

·       herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

-       Nuts and Legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

·       walnuts

·       brazil nuts

·       cashews

·       peanuts

·       lentils

-       Citrus Fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that fights age-related eye damage.

Vitamin C-rich citrus fruits include:

·       Lemons

·       Oranges

·       grapefruits

-       Leafy Green Vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

·       spinach

·       kale

·       collards

-       Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

-       Sweet Potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

-       Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

-       Water

It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

-       Beans

The mineral zinc helps keep the retina healthy and may protect our eyes from the damaging effects of light. However, zinc can lower the amount of copper in the body, which we need to help form red blood cells. Fortunately, we can increase both at once with all kinds of beans (legumes), including black-eyed peas, kidney beans and lima beans.  Other foods high in zinc include oysters, lean red meat, poultry and fortified cereals.

-       Salmon

Our retinas need two types of omega-3 fatty acids to work right: DHA and EPA. We can find both in fatty fish, such as salmon, tuna, and trout, as well as other seafood. Omega-3s also seem to protect the eyes from AMD and glaucoma. Low levels of these fatty acids have been linked to dry eyes.

-       Strawberries

Fresh, juicy strawberries are a good thing for our eyes, and contain plenty of vitamin C, which is an antioxidant that may help lower our risk of cataracts. Also, be sure to load up the plate with other vitamin C-rich foods including bell peppers, broccoli, citrus (such as orange and grapefruit) and cantaloupe.

-       Green Tea: Antioxidant Powerhouse

A cup of green tea is more than relaxing and delicious — its antioxidants may help keep eyes healthy. Green tea contains healthful substances called catechins, which are responsible for its antioxidant properties. Other foods that are that are high in catechins include red wine, chocolate, berries and apples. Black tea also boasts catechins, but in lower amounts than its green cousin.

-       Whole Grains

A diet containing foods with a low glycemic index (GI) can help reduce our risk for age-related macular degeneration. Swap refined carbohydrates for quinoa, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.