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OMEGA-3

TOP BENEFITS OF OMEGA-3

        • Improve cognitive function [3]
        • Improve mood [3]
        • Sharpen memory [3]
        • Enhance learning [3]
        • Reduces the risk of heart failure [1]
        • Regulates skin [6]
        • Improve bones health [7]

WHAT IS OMEGA-3?

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are both found in omega-3 fish oil. Omega-3 fatty acids are crucial nutrients that aid in the prevention and treatment of cardiovascular disease. According to the American Heart Association, everyone should consume fish (especially fatty, cold water fish) at least twice a week. Omega-3 fatty acids are found in abundance in salmon, mackerel, herring, sardines, lake trout, and tuna [1].


Polyunsaturated fatty acids including eicosapentaenoic and docosahexaenoic acid mediate important cellular functions such as inhibition of platelet function, prolongation of bleeding time, anti-inflammatory effects, and reduction of plasma fibrinogen.


Polyunsaturated fatty acids are components of the phospholipids that form the structures of the cell membranes and also serve as an energy source. They form eicosanoids which are important signalling molecules with wide-ranging functions in the body's cardiovascular, pulmonary, immune, and endocrine systems.


DHA tends to exist in high concentrations in the retina, brain (via uptake by Mfsd2a as a transporter), and sperm. Increased levels of EPA or DHA have been observed to lower PGE2 and 4 series-LT levels, implying that omega-3 fatty acids mediate anti-inflammatory actions.


Eicosapentaenoic acids compete with arachidonic acid for the same desaturation enzymes in cell membranes, resulting in 3-series prostaglandins and thrombosanes, as well as 5-series leukotrienes with minimal pro-inflammatory potential. The anti-inflammatory benefits are attributed to a change in leukotriene production due to a higher concentration of omega-3 fatty acids than arachidonic acid [2].


OMEGA-3 KEY MECHANISMS

Heart

 

  • Reduce heart rate [1]
  • Lower blood pressure [1]
  • Lessen the chance of cardiac arrest [1]

 

Brain

 

  • Improve mood [3]
  • Sharpen memory [3]
  • Enhance learning [3]
  • Preserve cell membrane health [3]
  • Improve depressive symptoms [3]
  • Support neurological growth in infants [4]

 

Liver

 

  • Support liver health [5]
  • Reduce liver fat [5]
  • Reduce inflammation [5]

 

Skin

 

  • Improve skin health [6]
  • Regulate oil production [6]
  • Improve balanced hydration [6]
  • Soothing effect [6]
  • Soften rough skin [6]

 

Bones

 

  • Improve strength [7]
  • Boost calcium level [7]
  • Reduce joint pain [7]

 

Lungs

 

  • Reduce inflammation [8]
  • Reduces the risk of asthma [8]

 

Cellular Activity

 

  • Inhibits cell aggregation

 

Eyes

 

  • Enhances vision [9]
  • Reduces risk of macular degeneration (cause of blindness) [9]

OMEGA-3 CAN BE FOUND IN:

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REFERENCES

[1] D. F. Bruce, "Omega-3 Fish Oil Supplements for Heart Disease," WebMD, 20 April 2021. [Online]. Available: https://www.webmd.com/hypertension-high-blood-pressure/guide/omega-3-fish-oil-supplements-for-high-blood-pressure. [Accessed 20 Novemebr 2021].
[2] "Omega-3 fatty acids," Drugbank, 2010. [Online]. Available: https://go.drugbank.com/drugs/DB11133. [Accessed 20 November 2021].
[3] K. Pearson, "How Omega-3 Fish Oil Affects Your Brain and Mental Health," healthline, 5 December 2017. [Online]. Available: https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health. [Accessed 20 November 2021].
[4] "The Facts on Omega-3 Fatty Acids," WebMD, [Online]. Available: https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet#1. [Accessed 20 November 2021].
[5] N. A. J. C. A. B. J. S. C. H. T. O. J. G. Helen M Parker 1, "Omega-3 supplementation and non-alcoholic fatty liver disease: a systematic review and meta-analysis," Pubmed, vol. 4, no. 56, pp. 944-51, 2012 .
[6] L. Thompson, "Breaking down omega-3 benefits for skin," Aveeno, 20 May 2020. [Online]. Available: https://www.aveeno.com/skin-mind-balance/breaking-down-omega-3-benefits-skin. [Accessed 20 November 2021].
[7] E. T. J. C A BRUSCH, "A new dietary regimen for arthritis: value of cod liver oil on a fasting stomach," Pubmed, vol. 4, no. 51, pp. 266-70, 1959 .
[8] P. X. a. K. H. Huan Yang, "Fish and Fish Oil Intake in Relation to Risk of Asthma: A Systematic Review and Meta-Analysis," Pubmed, vol. 8, no. 11, 2013.
[9] P. B. N. P. A. B. C. D. E. H. S. Bénédicte M J Merle 1, "Circulating omega-3 Fatty acids and neovascular age-related macular degeneration," Pubmed, vol. 3, no. 55, 2014 .