jeudi 11 juin 2020
12:05
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omega 3
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Depression is one of the most common mental disorders in the world.
Anxiety, also a common disorder, is characterized by constant worry and nervousness (3Trusted Source ).
Interestingly, studies indicate that people who consume omega-3s regularly are less likely to be depressed (4Trusted Source , 5Trusted Source ).
What's more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve (6, 7, 8Trusted Source ).
There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression (9Trusted Source ).
One study even found EPA as effective against depression as a common antidepressant drug (10).
SUMMARYOmega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
DHA, a type of omega-3, is a major structural component of the retina of your eye (11Trusted Source ).
When you don't get enough DHA, vision problems may arise (12Trusted Source , 13Trusted Source ).
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 (14Trusted Source , 15Trusted Source ).
SUMMARYAn omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.
Omega-3s are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye (12Trusted Source , 16Trusted Source ).
Therefore, it's no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it (17Trusted Source ).
Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including (18Trusted Source , 19Trusted Source , 20Trusted Source ):
- Higher intelligence
- Better communication and social skills
- Fewer behavioral problems
- Decreased risk of developmental delay
- Decreased risk of ADHD, autism and cerebral palsy
SUMMARYGetting enough omega-3s during pregnancy and early life is crucial for your child’s development. Supplementing is linked to higher intelligence and a lower risk of several diseases.
Heart attacks and strokes are the world's leading causes of death (21Trusted Source ).
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption (22Trusted Source , 23Trusted Source ).
Since then, omega-3 fatty acids have been tied to numerous benefits for heart health (24Trusted Source ).
These benefits address:
- Triglycerides: Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30% (
25Trusted Source ,26Trusted Source ,27Trusted Source ). - Blood pressure: Omega-3s can reduce blood pressure levels in people with high blood pressure (
25Trusted Source ,28Trusted Source ). - “Good” HDL cholesterol: Omega-3s can raise “good” HDL cholesterol levels (
29Trusted Source ,30Trusted Source ,31Trusted Source ). - Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots (
32Trusted Source ,33Trusted Source ). - Plaque: By keeping your arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden your arteries (
34Trusted Source ,35Trusted Source ). - Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response (
36Trusted Source ,37Trusted Source ,38Trusted Source ).
For some people, omega-3s can also lower “bad” LDL cholesterol. However, evidence is mixed — some studies find increases in LDL (39Trusted Source , 40Trusted Source ).
Despite these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit (41Trusted Source , 42Trusted Source ).
SUMMARYOmega-3s improve numerous heart disease risk factors. However, omega-3 supplements do not seem to reduce your risk of heart attacks or strokes.
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity (43Trusted Source ).
Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers (44Trusted Source , 45Trusted Source ).
What's more, numerous studies observe that omega-3 supplements can reduce the symptoms of ADHD.
Omega-3s help improve inattention and task completion. They also decrease hyperactivity, impulsiveness, restlessness and aggression (46Trusted Source , 47Trusted Source , 48Trusted Source , 49Trusted Source ).
Recently, researchers observed that fish oil supplements were one of the most promising treatments for ADHD (50Trusted Source ).
SUMMARYOmega-3 supplements can reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression.
Metabolic syndrome is a collection of conditions.
It includes central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides and low “good” HDL cholesterol levels.
It is a major public health concern because it increases your risk of many other illnesses, including heart disease and diabetes (51Trusted Source ).
Omega-3 fatty acids can improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome (52Trusted Source , 53Trusted Source , 54Trusted Source ).
SUMMARYOmega-3s can have numerous benefits for people with metabolic syndrome. They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors.
Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health.
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