Most women don’t like the word fats, especially when they stand in front of the mirror in the changing room. But if we put the idea of excess body fat aside, we'll see that most women also dislike fats found in food.
It’s known that saturated fats (in meat, dairy, and eggs) or trans fats (in foods like fried potatoes and cakes) are bad for health. They block arteries and raise the risk of coronary artery disease. But not all dietary fats are harmful.
There are some fats, like monounsaturated and polyunsaturated fats, that are good for health and help reduce the risk of heart disease. Especially omega-3, a type of polyunsaturated fat that experts call the key to ideal health. Since the body can’t make it on its own, it’s important to get omega-3 from daily food.
Health Benefits of Omega-3 for Women
The strongest health benefit of omega-3 is for heart health. This includes keeping a regular heart rhythm, lowering blood pressure, reducing blood fat levels, and slowing artery blockage. Besides these general benefits, omega-3 has several other benefits just for women, including:
1- It can ease menstrual pain
Many women suffer monthly discomfort and belly cramps from what is medically called the menstrual cycle. Many studies have found that omega-3, known for its anti-inflammatory properties, can help reduce menstrual pain. It may also help stabilize hormonal fluctuations and improve mood.
2- It reduces rheumatoid arthritis inflammation
Many women are affected by rheumatoid arthritis and they suffer worse symptoms than men with the same inflammation. Omega-3 fish oil helps reduce joint pain and stiffness in patients with rheumatoid arthritis.
3- Omega-3 can improve mental disorders
Low omega-3 levels are often linked to mental disorders. Studies show omega-3 supplements can lower mood swings and relapses in people with schizophrenia and bipolar disorder. Omega-3 fatty acids might also reduce violent behavior (reliable source).
4- It keeps you in a good mood
Omega-3 can help fight depression too. Recent research found omega-3 supplements work against severe depression but researchers say more big studies are needed to find the best dose.
5. It might reduce cancer risks
Some studies suggest eating fish and omega-3 supplements can lower breast cancer risk. But there is no direct proof linking omega-3 to less breast cancer risk. Still, adding fish to your diet is good for your health.
6 - Fighting depression and stress
Depression is one of the most common mental disorders worldwide. Symptoms include sadness, lethargy, losing interest in life, and nervousness. Studies show that people who regularly take omega-3 are less likely to get depressed. Also, when people with depression or anxiety start omega-3 supplements, their condition improves.
7 - Omega-3 can improve eye health
DHA, a type of omega-3, is a main structural part of the retina. If the body doesn't get enough, vision problems can happen. Interestingly, getting enough omega-3 is linked to a lower risk of macular degeneration, a major cause of eye damage and permanent blindness worldwide.
8 - Omega-3 can boost brain health during pregnancy
Omega-3 is essential for brain growth and development in babies. DHA makes up 40% of the brain's polyunsaturated fatty acids and 60% in the retina. So, it's no surprise that babies fed DHA-fortified formula have better vision than those fed formula without it.
Getting enough omega-3 during pregnancy has many benefits for your baby, including:
- Higher intelligence
- Better communication and social skills
- Fewer behavioral problems
- Lower risk of developmental delays
- Lower risk of ADHD, autism, and cerebral palsy
8 - Omega 3 can improve risk factors for heart disease
Heart attacks and strokes have been the top causes of death worldwide for decades. Researchers noticed that communities eating lots of fish have very low rates of these diseases. This was later linked to their high intake of Omega 3.
Some of the benefits
Lower triglycerides: Omega 3 can cause a big drop in triglycerides, usually in the 15-30% range
Blood pressure drop: Omega 3 can lower blood pressure levels in people with high blood pressure
Reducing blood clots risk: Omega 3 can keep platelets from sticking together. This helps
9 - Omega 3 fights inflammation and osteoporosis
Inflammation is a normal response to injury and damage in your body so it's vital for your health. But sometimes inflammation lasts long, even without infection or injury, which is called chronic or long-term inflammation
Osteoporosis is loss of bone density over time. Women are often more likely to get osteoporosis than men. It can also be caused by a drop in estrogen during the menstrual cycle. Studies show Omega 3 boosts bone mineral density and protects against osteoporosis.
Natural sources of Omega 3
1 - Fish
Fish is the main source of Omega 3 and the Omega level varies by type,
- Mackerel contains about 5.134 mg per 100 grams.
- Salmon contains about 2.260 mg per 100 grams.
- Fresh sardines contain 1.480 mg per 100 grams
2 - Shellfish
Shellfish are one of the richest foods in zinc and vitamin B12. It also has 672 mg of Omega 3 in every 100 grams.
3. Soybeans
Soybeans have lots of nutrients plus fiber and protein like folic acid, vitamin K, magnesium, and potassium. They also have a high omega-3 content with 1.443 mg of omega-3 per 100 grams. But you should eat them in moderation because they also have omega-6 acid which can cause inflammation.
4- Chia seeds
Chia seeds have manganese, calcium, phosphorus, omega-3, and other nutrients. Each 28 grams has 3.915 mg of omega-3 and 4 grams of plant protein with all essential amino acids.
5. Walnuts
Walnuts are rich in fiber, copper, manganese, and vitamin E. To get the most benefits, don’t peel them. Each 28 grams contains 2.542 mg of omega-3.
