What are the benefits of Omega 3 for the body?

You probably know about omega-3 fatty acids; but do you know that they are a real goldmine for your health? Indeed, they play a recognized role in the normal functioning of the heart, brain, and vision… Sounds dreamy, doesn't it? And we're not the only ones who think so! Many scientific studies confirm the incredible benefits of Omega-3s for the body's overall well-being. Present in food (fish oil, fatty fish) or in the form of food supplements, Omega-3s will become your best friends for a healthy body. In this article, we'll tell you everything about their benefits, and their essential role in overall well-being.

Before talking about benefits, what are Omega-3 fatty acids?

Let's start at the beginning, shall we? Omega-3s are essential polyunsaturated fatty acids that play a very important role in the normal functioning of the human body. They are divided into three types:

• alpha-linolenic acid (ALA);
• eicosapentaenoic acid (EPA);
• docosahexaenoic acid (DHA).

Omega-3s cannot be synthesized by our body in sufficient quantities, hence the importance of including them in your diet.

The first, ALA, is mainly found in plant sources such as:

• flax seeds;
• walnuts;
• vegetable oils (rapeseed oil, linseed oil).

EPA and DHA are mainly found in fish oils and fatty fish such as:

• salmon;
• mackerel;
• sardines;
• or herring.

These essential fatty acids are integrated into cell membranes (especially those of the brain and retina, we will come back to this later). And they play an essential role in their structure and function.

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Key information

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What are the benefits of Omega-3s?

For the brain and its development

Among the benefits recognized by Anses (= French Agency for Food, Environmental and Occupational Health & Safety), omega-3 fatty acids, particularly docosahexaenoic acid (DHA), contribute to the proper development of the brain. And this, even from fetal life, because they contribute to the formation of the retina and the brain of the unborn child. During pregnancy and in breastfeeding women, sufficient intake of DHA is therefore essential for the optimal neurological development of the baby. Because these unsaturated fatty acids accumulate rapidly in the developing brain, and promote cognitive and visual abilities.

In adults, omega-3s help maintain mental and cognitive health, because DHA contributes to the maintenance of normal brain function.

For the cardiovascular system

Omega-3s are also well known for their protective effects on the cardiovascular system. They help reduce triglyceride levels (a form of lipids) in the blood. A good intake of omega-3s also contributes to the maintenance of normal blood pressure. And that's not all! These polyunsaturated fatty acids have anti-inflammatory and anticoagulant properties that contribute to the normal functioning of the heart.

So, you understand: daily intake of Omega-3s can really boost your cardiovascular health and that of your arteries.

During pregnancy

Consuming foods rich in Omega-3s during pregnancy is a must! Because not surprisingly, the needs of pregnant women increase very significantly to support fetal development. Pregnant women will especially need DHA, because it will contribute to the development of the baby's brain and eyes.

Seriously, when we tell you they're fantastic!

For the eyes and vision

Omega-3s play a very important role in visual health, as DHA contributes to the maintenance of normal vision. They are among the essential constituents of the retina and participate in the renewal of photosensitive cells, which is vital for maintaining good vision.

Good consumption of fatty acids also contributes to the health of the tear film and daily visual comfort. Why? Because they provide essential lipids to tears.

Finally, they play an important role in the maintenance and repair of optic nerves.

Did you know that other vitamins are essential for pregnant women? Our article on vitamin D during pregnancy should interest you!

For the skin

Fatty acids also play an important role in maintaining skin health and appearance. Good Omega consumption helps regulate sebum production… Rather beneficial for those who experience dry skin or acne problems.

The anti-inflammatory properties of Omega-3s also help reduce redness and irritation associated with skin conditions. In addition, they help strengthen the skin barrier and thus help the skin retain moisture and stay hydrated.

Your most frequent questions about the benefits of Omega-3s

How to know if you are deficient in Omega-3s?

Signs of Omega-3 deficiency can vary from person to person. But overall, the most common symptoms include:

• dry and irritated skin;
• dull hair;
• brittle nails;
• mood swings.

You may also experience:

• fatigue;
• joint pain;
• decreased concentration.

Yes, it's serious! Also know that if you are pregnant, insufficient nutritional intake of Omega-3s can affect fetal development. To confirm or rule out a deficiency, we advise you to consult a healthcare professional directly. They can recommend a complete nutritional assessment and possibly additional blood tests.

What precautions should you take when consuming Omega-3s?

When consuming Omega-3s, try to choose high-quality food sources. It is important to favor the consumption of fatty fish with a low mercury concentration such as those mentioned above, that is:

• salmon;
• mackerel;
• small fish (sardines, for example).

If you are vegetarian, opt for the consumption of unrefined vegetable oils such as:

• flaxseed oil;
• cod liver oil;
• walnut oil;
• rapeseed oil.

Even if there are many beneficial effects from consuming Omega-3s, some undesirable side effects remain to be taken into consideration.

Thus, if you choose to take food supplements, pay attention to their composition: most are based on fish oil. So, if you are allergic to it, prefer a vegan supplement based on vegetable oil. If you are on anticoagulant treatment, consult your doctor before starting a course of Omega-3 food supplement in parallel, as this may increase the risk of bleeding.

How long before seeing the benefits of Omega-3s?

If you consume Omega-3s regularly, you may feel the first positive effects after a few weeks. However, to truly feel in good health thanks to their nutritional contributions (better cognitive functions, better heart function), you will have to wait several months. The key to achieving this? Consistent consumption, in sufficient quantity… And you're all set!

We cannot stress it enough: omega-3s are essential for your health, as they offer many benefits, especially for the brain, heart, eyesight, and skin. And even more so if you are pregnant. So don't miss out and make sure to include food sources rich in omega-3s. And, why not, add food supplements (after medical consultation) to boost all the benefits!