omega-3 fatty acids can alleviate inflammation, improve brain and heart health, keep healthy eyes, keep you thin, and even help you live longer! Well, most Americans don't get enough good fatty acids in their diet (experts estimate that most Americans eat a quarter of the recommended amount of good fatty acids a day). ω - 3 mainly includes α - linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fatty fish is the best source of omega-3, which makes it more difficult for non fish eaters to get enough of these essential fatty acids. For vegetarians, flaxseed oil, heme oil, seaweed and pomegranate seeds are the best alternative sources of Omega-3. Read on to learn about the benefits of adding omega-3 to your diet.

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1. Omega-3 keeps you sharp, which is why fish are called "brain food." About 60% of your gray matter is made up of fat, and increasing your intake of omega-3 has been shown to improve brain health from infancy to old age. According to a study published in the "cerebral cortex" in June 2013, adults taking 2.2g omega-3s (EPA / DHA) every day improved their cognitive ability and complex thinking ability. Omegas-3 helps maintain healthy blood circulation (blood flowing to the brain) and provides structure and integrity of brain cell membrane, thus improving brain health. Omega-3s may help you stay slim in a population-based study showing a correlation between obesity and low levels of omega-3s. In a study of 124 adults, people with low-level omega-3s had higher BMI and waist hip measurements than those with high-level omega-3s. They also have metabolic advantages to stimulate hormones that help you control your diet and make your body burn fat as a fuel. Omega-3 can also reduce hunger hormones and help increase the hormones related to satiety.

now listen to : how to keep your house clean - even if you're in a mess. Omega-3s can reduce the risk of some cancers. Although the research is still in its infancy and the results are inconsistent, several studies have shown that omega-3s may help prevent some cancers, including breast cancer and colon cancer. In some studies, omega-3 inhibited the growth of tumor cell lines. A recent study of omega-3 fatty acids and breast cancer found that women who ate the most omega-3 fatty acids in their diet had a 14% lower risk of breast cancer. Omega-3 fatty acids can help you live longer. Stroke is the fourth leading cause of death in the United States. 80% of strokes can be prevented. In addition to hundreds of studies showing that omega-3 is good for heart health, some studies have shown that omega-3 may play a role in preventing stroke. Stroke is known as a "brain attack," meaning that blood vessels in the brain are blocked or broken, both of which can cause brain damage. Omega-3 helps reduce some of the controllable risk factors for stroke, including high cholesterol, high blood pressure, diabetes and atherosclerosis. According to a Harvard public health study, older people with the highest levels of omega-3 in their blood have a lower risk of dying from coronary events such as heart disease or stroke.

read more: avoid eating 13 kinds of fish. Studies of omega-3 improving skin health have shown that a diet rich in fruits and vegetables helps protect the skin from sun damaging rays and light aging and damage, and omega-3 offers some of the same benefits. Skin damage is most common at the level of sunlight and cells. A recent study found that omega-3 fatty acids help protect skin cells from the sun's ultraviolet rays. Omega-3s, published in the experimental dermatology in 2011, can help reduce photosensitivity, immune response after sunlight exposure, and light aging and oxidative stress caused by sunlight exposure. Omega-3 may also play a role in helping prevent skin cancer. Omega-3 can improve the good cholesterol and reduce the bad cholesterol. Eating more omega-3 and less saturated fat will help to keep the high level of good cholesterol and the low level of bad cholesterol. That's why the American Heart Association recommends that healthy adults eat at least two servings of fish a week (preferably oily fish in cold water) and about 500 mg to 1 g of omega-3 a day. A good way to meet this recommendation is to enjoy wild and sustainable salmon or cod resources. For example, a 3.5-ounce Alaskan wild salmon provides about 1.5-1.7 grams of EPA / DHA. EPA and DHA in fish may be more easily absorbed than omega-3 in fish. One study found that omega-3 in salmon was more effective than fish oil supplements in increasing DHA / EPA levels in the blood. Omega-3s can improve your mood. Evidence suggests that omega-3s can also help relieve depression and other mental health disorders. Population based studies have shown that people who eat more fish and seafood and who eat a diet rich in omega-3 fatty acids reduce the risk of depression and postpartum depression. Human clinical trials have found that omega-3 fatty acids help reduce the risk of schizophrenia. A study published in human pharmacology in 2013 also showed that DHA has a positive impact on aggressive behavior, helping to improve and stabilize the emotions of individuals under stress. Please read more: 9 safest seafood choices. Omega-3 can reduce blood pressure

the scientific community agreed that omega-3 can help reduce blood pressure. Studies have shown that people who eat more fish have lower blood pressure than people who don't eat fish. Omega-3s makes blood vessels healthier, more flexible and helps control blood pressure. The results of randomized controlled trials show that ω - 3 has indisputable antihypertensive effect. This change is the most effective and obvious in patients who already have high blood pressure. Although those without high blood pressure will still benefit from Omega-3. A recent study also found that taking high doses of fish oil supplements helps protect the heart from work-related stress. Omega-3 has analgesic effect

omegas-3 can reduce inflammatory markers related to joint and muscle pain, which is usually treated by NSAIDs such as ibuprofen. In one study, 250 patients with chronic pain received 1.2g DHA / EPA daily. The results showed that 60% of the subjects said their pain had improved, and 80% were satisfied with the improvement after taking fish oil. The authors conclude that EPA / DHA supplementation may be safer than NSAIDs in the treatment of pain. In a double-blind, placebo-controlled study, 1.8 g of omega-3 a day helped reduce and induce exercisePain associated with delayed muscle soreness. Omega-3 can improve eye health, mainly in retina, macula and other areas of the eye. In fact, DHA accounts for 93% of omega-3 fat in eye tissue. Some studies have found that DHA supplementation can improve the vision of premature infants. Studies of the elderly have found that DHA, carotenoids, lutein and zeaxanthin may play a role in preventing age-related macular degeneration, which is the main cause of blindness in the United States. Please read more: 10 bad eating habits will make you die young. Omega-3 is associated with many diseases and conditions, ranging from heart disease, arthritis, bronchial problems to inflammatory bowel disease and signs of accelerated aging, such as wrinkles. Research shows that when the content of ω - 3 is high, the number of anti-inflammatory drugs produced by human body increases, which helps to reduce the inflammatory response of human body. Although it is not clear how omega-3 relieves inflammation, researchers at the University of California, San Diego, report that omega-3 inhibits the production of proinflammatory hormones. How much is enough? Most health authorities recommend a health baseline of 500 mg per day.

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12. Omega-3s low harmful triglycerides

high triglycerides can lead to metabolic disorders, pancreatitis and heart disease. The American Heart Association recommends taking 2-4G EPA / DHA daily under medical supervision to reduce high triglycerides. In a study published in the annals of nutrition and metabolism, high doses of DHA (and medium chain triglycerides) reduced blood triglycerides by 50%. Levels of total cholesterol and fasting blood sugar also decreased. In order to consume more than 1G of omega-3 per day, it is usually necessary to supplement or strengthen food. When choosing fish oil supplements, we should look for a brand with good reputation, which has been found to provide high-quality products. When adding supplements to your diet, we recommend that you consult your doctor.

read more: 9 foods that are good for the brain. Omega-3 can improve asthma by many environmental and dietary factors, which can trigger asthma attack. Some studies have shown that omega-3 levels in asthmatic patients are lower than those in non asthmatic patients. Some studies have shown that a diet rich in omega-3 (and lower omega-6 fatty acids) can improve the prognosis of patients with asthma. Omega-3s can even alleviate exercise-induced asthma, that is, people experience bronchoconstriction during exercise. A recent study published in Respiratory Medicine reported that omega-3 supplementation improved lung function by 59% and reduced airway inflammation.

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14. Omega-3 improves joint pain and stiffness caused by arthritis, which is a "arthritis" with many different symptoms. The good news is that arthritis is no longer considered an inevitable part of aging. Studies have shown that maintaining joint activity through exercise and eating a diet rich in antioxidants and omega-3 can help reduce inflammation in joints. A study published in arthritis and rheumatism showed that symptoms of arthritis improved by 20-25%. Compared with subjects taking placebo, subjects taking omega-3 at least 2.6 g per day had Toms. Participants were able to reduce the intake of traditional drugs, such as non steroidal anti-inflammatory drugs (ibuprofen).

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15. Several studies have shown that omega-3s can improve bone mineral density and may help reduce fractures because of their osteogenic effect. Although too much omega-6s in diet can produce inflammation and increase bone loss, the anti-inflammatory effect of omega-3s has been proved to stimulate the markers of osteoblasts and inhibit the cells promoting bone loss. To promote bone health, there is a simple way to add omega-3 fatty acids to your diet: add a tablespoon of nut seeds or hemp seeds to yogurt or non dairy smoothies, and add 2.5G and 1g of alanine omega-3 fatty acids, respectively. These seeds can also be used in salads, chicken, casseroles, and vegetable or cereal side dishes.

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16. One of the ways that omega-3 can reduce the risk of heart events (such as stroke and heart attack) is to reduce the viscosity of blood, and may form thrombus or atherosclerotic plaque in the artery, leading to stroke or heart attack. Omega-3 is also involved in maintaining a healthy heart rate and rhythm to reduce the risk of arrhythmias. In a study reported by JAMA, men who ate salmon once or more a week had a 50-70% lower risk of heart attack. In addition, doctors' health studies showed that participants who ate fish once a week had a 52% lower risk of sudden cardiac death than those who ate less or no fish.

span credit: span betsie van der Meyer / taxi / Gatty image H3> 17. Vegetarians and vegetarians who need omega-3 supplements

vegetarians who do not eat fish or seafood may find it difficult to meet their omega-3 quota, ALA only from plant sources. The good news is that you can find several algae based supplements (that's how fish and seafood at the bottom of the food chain get EPA and DHA). Flaxseed oil, heme oil and flaxseed are the best vegan sources of Omega-3. Note: vegetarians should be very aware of how much omega-6 and saturated fat they consume. When you eat too much vegetable food containing a lot of omega-6s and saturated fatty acids (such as coconut oil or palm kernel oil), the ability of ala to convert into DHA and EPA will be greatly reduced.

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What do you think? Are you trying to add omega-3 fatty acids to your diet? How many times a week do you eat omega-3-rich foods, such as salmon? Share in the comments area!

read more : nine reasons to eat more seafood (hint: it can make you happy!)

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