Omega 3 is a category of essential fatty acids for the human body, being fundamental for promoting cardiovascular, brain and eye health, in addition to being recognized for its anti-inflammatory properties.

As our body cannot synthesize omega 3 in sufficient quantities, it is essential to include foods rich in this fatty acid in our diet. It is mainly found in cold water fish, such as tuna, salmon, sardines, mullet and cod. Furthermore, it is also present in flaxseed and chia seeds, walnuts and avocado.

Next, check out 7 health benefits of omega 3!

1. Anti-inflammatory action

Omega 3 is a powerful anti-inflammatory which can help reduce inflammation throughout the body. This is especially helpful for people who suffer from chronic conditions such as arthritis and intestinal diseases, including Crohn’s disease.

2. Migraine relief

According to the World Health Organization (WHO), migraines are among the most disabling diseases in the world. In this sense, omega 3 can be an ally for people who suffer from the condition due to its anti-inflammatory properties. EPA and DHA fatty acids, present mainly in cold water fish, help reduce the production of inflammatory substances involved in attacks, which can reduce the frequency, intensity and even duration of headaches in some patients.

3. Improves cognitive functions

According to WHO and study estimates Global Burden of Disease 2021, more than 3 billion people live with a neurological condition. Omega 3 plays an essential role in the development and brain functionalitycontributing to the improvement of memory, concentration and cognitive functions, in addition to reducing the risk of neurodegenerative diseases, such as Alzheimer’s.

4. Prevents the risk of osteoporosis

According to the study “The association between dietary omega-3 intake and osteoporosis: a NHANES cross-sectional study”published in the scientific journal Frontiers in Nutrition, omega 3 intake was associated with better bone health indicators and a lower prevalence of osteoporosis in adults. This effect is especially important for postmenopausal women, as they are more susceptible to bone loss due to the hormonal changes that the body goes through during this period.

The researchers highlight that this fatty acid can participate in the regulation of inflammatory processes and the balance between bone formation and resorption. Therefore, adequate consumption of omega 3 can contribute to a balanced diet aimed at preserving bones, along with essential nutrients, such as calcium and vitamin D.

5. Contributes to skin health

Omega 3 contributes to the health of first by strengthening the skin barrier, helping to maintain hydration and reducing water loss. Furthermore, its anti-inflammatory properties help control inflammatory processes that may be related to conditions such as acne, dermatitis and psoriasis. This nutrient also combats oxidative stress, favoring the protection of cells against damage caused by free radicals.

6. Increases immune system protection

Due to its anti-inflammatory properties, omega 3 has been associated with increased activity of immune cells, thus strengthening the functioning of the immune system. This helps the body respond more effectively to infections, contributing to a better ability to defend against disease.

7. Improves heart health

Omega 3 is very important for the heart, as it helps reduce the risk of heart attack and triglyceride levels, in addition to helping to prevent ‘unrhythmic’ heartbeats, improving the health of hypertensive patients. The American Heart Association (AHA) recommends the consumption of fish and seafood rich in eicosapentaenoic acids (EPA) and docosahexaenoic acids (DHA) as part of a cardioprotective dietary pattern, associated with reduced cardiovascular risk.

Consuming omega 3 safely

Although it offers a wide range of health benefits, omega 3 must be incorporated into the diet in a balanced way. The ideal is to consult a healthcare professional, especially if you are using medications, such as anticoagulants, or in the presence of specific medical conditions. Furthermore, the consumption of omega 3 does not replace treatment or medical advice, and should be used as part of an individualized care strategy.