Understanding the benefits of the nutrients in different foods helps determine which ones to add to the meal plan. Omega-3 fatty acids are polyunsaturated fats that perform many essential bodily functions and are found in several everyday foods, including fatty fish, flaxseeds, plant oils, and guavas. Eicosapentaenoic acid, docosahexaenoic acid, and alpha-linolenic acid are the three primary types of omega-3 fatty acids. Let’s have a look at some benefits of eating omega-3-rich foods regularly.

Lowered risk of cardiovascular diseases
Triglycerides increase one’s susceptibility to atherosclerosis, a condition that gradually thickens the arteries and increases the risk for cardiovascular diseases. Omega-3 fatty acids lower triglyceride levels in the body, thus reducing one’s susceptibility to heart diseases and arrhythmia.

Good eye health
Docosahexaenoic acid (DHA), a type of omega-3 fatty acid, forms a crucial part of the retina. An absence of it in the eyes can lead to compromised vision. Thus, foods rich in omega-3 can help prevent eye problems like macular degeneration and permanent blindness. DHA is mainly found in fatty fish, including salmon, tuna, herring, and shellfish.

Resistance to auto-immune diseases
Omega-3 fatty acids can help the body fight auto-immune diseases like type 1 diabetes, lupus, and multiple sclerosis. Due to its anti-inflammatory properties, it also helps relieve psoriasis, Crohn’s disease, and ulcerative colitis.

Cancer prevention
Studies have shown that individuals who regularly eat foods rich in omega-3 fatty acids have a 55% lower risk of colon cancer. In addition, omega-3 fatty acids have also been associated with a lowered risk for prostate and breast cancer.

Relief from asthma
Asthma is caused by inflammation in the passage to the lungs. It leads to symptoms like wheezing, cough, and shortness of breath. Asthma attacks can often be debilitating, and chronic asthma can trigger other health conditions. Studies have shown that omega-3-rich foods can prevent and relieve asthma, particularly among children and young individuals.

Relief from menstrual pain
Researchers have found that women who followed a meal plan rich in omega-3 fatty acids had less menstrual pain. This is mainly because the nutrient is essential for regulating one’s hormones and increasing blood flow to the uterus.

Enhanced sleep quality
Lesser concentrations of omega-3 fatty acids in the body are linked to sleep issues among children and obstructive sleep apnea among adults. Less DHA, particularly, leads to lower melatonin levels, a hormone governing sleep. Thus, having omega-3 fatty acids can prevent sleep issues and promote quality sleep.

A meal plan rich in omega-3 fatty acids benefits the immune system and prevents and heals several health conditions. Individuals may consult a nutritionist and discuss their current meal plan with them. The expert will help determine whether they need more omega-3 and suggest an alternative nutrition plan if required.