6 Proven Benefits of Having Fatty Acids In Your Diet
When was the last time you consumed fish? If you cannot remember, now is a good time to start.
Part of your diet should be fatty acids that come from fish such as salmon. Fatty acids are the building blocks that form lipids. They can either be monounsaturated or polyunsaturated.
The most common type is the omega 3 and omega 6 fatty acids which are polyunsaturated.
The two forms are essential fatty acids that the body cannot make on its own. You can only obtain them through your diet. Take both omega 3 and 6 fatty acids for you to receive all the benefits.
The following will help you understand why you should add fatty acids to your diet.
1. Development And Growth
Both omega 3 and 6 polyunsaturated fatty acids play a big role when it comes to growth and development. They help in the generation of new tissues. DHA forms part of omega 3 fatty acids.
This helps the nervous and retinal tissue to develop accordingly. An expectant mother should take fatty acids to help the child’s organs such as the brain develop well.
Mothers are advised to use DHA fortified formula on their babies to improve the conditions of the eyesight and help them grow strong.
Taking fatty acids during pregnancy can also boost the cognitive skills of your child.
Your child can become intelligent and good at communication skills. It also reduces the chances of developmental delay and prevents them from diseases such as cerebral palsy.
Fatty acids also prevent your child from acquiring allergies at a young age. High intake of DHA and EPA can also increase birth weight and prevent you from experiencing pre-term labor.
2. Prevents Mental Disorders
Fatty acids also keep you away from disorders such as anxiety and depression. People who take a lot of fatty acids are at low risk of developing mental disorders. Those that take them when they have the disorders tend to get better with time.
Omega 3 fatty acids contain ALA, EPA, and DHA. From the different forms, EPA is said to be responsible for fighting depression.
75% of the brain comprises of fat. When the brain does not receive enough fatty acids, it does not work correctly. Fatty acids carry crucial nutrients to the brain cells while at the same time eliminating toxins.
They also generate important chemicals that lead to a healthy inflammatory response and help blood vessels to dilate.
EPA affects the flow of blood to the brain and affects the immune system. Fatty acids can also prevent you from mental conditions such as Alzheimer’s, Schizophrenia and Parkinson’s.
3. Protects Your Heart From Diseases
Heart attacks and strokes cause a lot of deaths. The consumption of foods rich in fatty acids reduces the chances of getting heart complications.
Fatty acids keep your heart safe by minimizing the triglycerides in your body and regulating your blood pressure. They also increase the levels of good cholesterol in the body and prevent the platelets from clumping so that they don’t form harmful blood clots.
Fatty acids ensure that your arteries remain smooth and free of plaque that can prevent their normal functioning. They lower the generation of compounds during inflammatory response and also keep your heart safe from accumulating bad cholesterol. They also keep your heart safe from abnormal heart rhythm which causes cardiac death. By taking fatty acids such as omega-3, you prevent your heart from irregular heartbeats. They also keep your blood vessels safe from inflammation.
4. Fatty Acids Fights Against Auto-Immune Conditions
This occurs when the immune system misinterprets healthy body cells for foreign cells. There are different types of autoimmune diseases including diabetes type 1, arthritis, lupus and Crohn’s disease.
A disease such as diabetes type 1 occurs when the immune system starts attacking the cells that produce insulin in the pancreas.
Taking fatty acids from a young age can prevent you from such diseases. These diseases can also come from a deficiency of fatty acids in the body. The DHA fatty acid has been found to fight the autoimmune diseases lupus.
It helps the body cells transmit an anti-inflammatory signal to prevent the body from attacking healthy cells.
5. Essential Fatty Acids Support Bone Health
The skeletal system is sometimes affected by diseases such as osteoporosis. Consuming fatty acids can strengthen your bones by supplying your body with high calcium content. Sufficient calcium prevents you from osteoporosis and arthritis. These are inflammatory diseases, and fatty acids work against inflammation in the body.
Both DHA and EPA counter the effects of inflammation by producing anti-inflammatory compounds such as protectins and resolvins. They can also lower joint pains and increase grip strength. If you engage in intense exercises, you should take a lot of fatty acids to strengthen your bones.
For you to boost bone health, you must ensure that you are balancing the different types of fatty acids in your diet since unbalancing them can lead to bone loss.
Omega 6 fatty acids are known to generate inflammatory compounds while omega 3 fatty acids fight them and therefore the need to balance them. Fatty acids boost your bone health by deactivating osteoclasts which are specialized cells which break down bones.
Normally, these cells are supposed to remove old damaged bone and provide room for the rebuilding of the new cells. Chronic inflammation makes the specialized cells work overtime, resulting in thinning your bones.
6. Boost The Quality Of Your Sleep
The lack of enough fatty acids in the body can lead to sleeping problems such as sleep apnea. Sleep deprivation, in turn, leads to conditions such as depression, diabetes or even obesity.
Low DHA levels also affect the levels of the hormone melatonin impacting on the quality of your sleep. Take a lot of fatty acids to improve your sleeping habits and curb sleep disorders.
This fatty acid has not been getting sufficient coverage as compared to the more popular omega 3 and 6. It is considered a non-essential fatty acid since our body is capable of producing it.
However, there have been many clinical studies of the health benefits one can get from taking a higher dosage of Omega 7 in the diet. This can range from lower cholesterol levels, better sleep quality, better hair and skin quality and even weight loss.
Check out our review of Ultra Omega Burn if you wish to learn more about the benefits of taking an Omega 7 supplement.
Due to the benefits discussed above, your diet should not miss fatty acids. Take both omega 3 and omega 6 in equal amounts to improve your overall health. You can get them from whole foods like fatty fish and supplements.