A Diet Rich In Omega-3s May Lower Breast Cancer Risk in Women

Breast cancer is one of the leading cancers in females in India. Recent studies have concluded that sufficient intake of omega-3 fatty acids can reduce the risk of breast cancer in post-menopausal and obese females. Since omega-3 fatty acids have been proven to be so beneficial, it is better if you exploit their use for your well-being. In this article, let us study about omega-3 fatty acids, their effect on reducing the risk of breast cancer along with other health benefits, and sources of omega-3 fatty acids as well.

What is an omega-3 fatty acid?

Omega 3 fatty acids capsules are nutrients that you get from food sources and supplements only. They help build and maintain a healthy body. The main forms of fatty acids are EPA and DPH. These fatty acids are commonly found in fishes, however, there are some vegetarian food options also available for omega-3 fatty acids. Apart from breast cancer, omega-3 fatty acids provide health benefits in various other medical conditions as well. It is important that you include omega-3 fatty acid supplements in your daily routine.

Can omega-3 fatty acids effectively lower the risk of breast cancer in women?

The role of omega-3 fatty acids in lowering the risk of breast cancer is one of the most researched topics in current times. According to a recent study, omega-3 fatty acid food can reduce the risk of breast cancer in obese women or females that are in their post-menopausal phase. The study stated that the increased level of omega-3 fatty acids in the bloodstream ultimately reduces breast density. The association between omega-3 fatty acids and breast density was specifically seen in females which were obese, that is, they had a body mass index above 29. This is because the anti-inflammatory effect of omega-3 fatty acids is the main property that reduces the risk of breast cancer in females. The females with normal weight tend to have less inflammation, therefore, omega-3 fatty acids do not have much protective effect on such females. The other important point noted in the study was that obesity is one of the majorly contributing risk factors for breast cancer in post-menopausal females. Thus, the anti-inflammatory property of omega-3 fatty acids generates a protective effect in obese females. 

Omega-3 fatty acids are important nutrients that cannot be produced by the body, thus, external sources of omega-3 fatty acids must be included in your daily diet. Omega-3 fatty acid comes with a lot of health benefits as well, thus, it is important that you increase its intake in your daily life to have a healthy life.

What are the benefits of omega-3 fatty acids?

Omega-3 fatty acids are an important component that you can get from food sources only. It provides various health benefits to your body. Here is a list of certain important omega-3 fatty acids used.

Depression and anxiety

According to different studies, consumption of omega-3 fatty acids makes you less prone to depression. It also improves the symptoms of depression and anxiety in people who are already fighting this mental condition. EPA (eicosapentaenoic acid) omega-3 fatty acids are found to be as effective as a common antidepressant drug.

Eye Health

The major structural component of the retina of your eyes is DHA omega-3. Insufficiency levels of DHA can lead to issues related to vision. Sufficient levels of omega-3 fatty acids reduces your risk of macular degeneration that is a major cause of permanent eye damage and blindness.

Brain Health

Omega-3 fatty acids also play an important role in the growth and development of the foetal brain. The 60% polyunsaturated fatty acids in the retina and 40% in your brain come from DHA. Thus, omega-3 fatty acids must be taken in an adequate amount during preh]gnancy as it can improve the mental health of your baby. The various omega-3 benefits for the foetus include:

• Higher intelligence
• Less behavioural problems
• Enhanced social and communication skills
• Decreased risk of developmental delay and neurodevelopmental disorders like autism, ADHD, and cerebral palsy.

Heart Health

Heart conditions like stroke and attack are one of the leading causes of death across the world. It is very important to ensure good heart health for a healthy life. Omega-3 fatty acids provide numerous benefits to your heart. These include:

• Omega-3 fatty acids can reduce your triglyceride levels by 15-30%.
• Omega-3 can help reduce high blood pressure patients
• Omega-3 fatty acids can increase the levels of HDL or good cholesterol in your blood
• Omega-3s prevent the platelets from clumping together which further prevents the formation of harmful blood clots.
• Omega-3s prevent plaque formation thereby protecting your arteries from hardening.
• Omega-3 fatty acids also reduce the levels of certain substances released during an inflammatory response.

Reduce onset of metabolic syndrome

Metabolic syndrome refers to a collection of conditions like belly fat, insulin resistance, high blood pressure, low HDL levels, and high triglyceride levels. Omega-3 fatty acid has shown to work effectively on these symptoms. It can improve insulin resistance, heart disease risk factor, and inflammation in people with heart disease risk factors.

Fight inflammation

Inflammation is a natural vital response of your body to any damage or infection. Prolonged or chronic inflammation can lead to heart disease or cancer. Omega-3 fatty acids have been found effective in reducing the production of inflammation linked substances like cytokines and inflammatory eicosanoids.

Fight autoimmune diseases

Autoimmune diseases are the conditions wherein your body's immune system attacks the healthy cells of your body considering them as foreign cells. The most common example of autoimmune diseases is type I diabetes wherein your immune system attacks the insulin-producing cells of your pancreas. Sufficient intake of omega-3 fatty acids is very important especially in the first year of your life as it can reduce the risk of development of autoimmune diseases like multiple sclerosis, type I diabetes, rheumatoid arthritis, lupus, psoriasis, Crohn’s disease, and ulcerative colitis.

Cancer 

Not only does omega-3 fatty acids play a significant role in breast cancer control, bur also helps in reducing the risk to other cancers as well like colon cancer and prostate cancer. According to studies, omega-3s can reduce your risk of colon cancer by upto 55%. 

Treat asthma

Asthma is a chronic lung disease caused due to any inflammation or swelling in the respiratory tract. Studies have shown that the consumption of omega-3 fatty acids can reduce the risk of asthma in young adults and children as well. 

Reduce fat in liver

With the increase in cases of obesity, non-alcoholic fatty liver disease has become the most common cause especially in the western world. According to research, omega-3 fatty acid supplements can reduce inflammation and liver fat effectively in patients of NAFLD.

Bone and joint health

The most common disorders affecting your skeletal system are arthritis and osteoporosis. Omega-3 fatty acids boost the calcium levels in your bones, thereby improving bone strength and reducing risk of osteoporosis. Omega-3 supplements are also recommended for reducing joint pain and increasing grip strength. 

Decrease menstrual pain

Menstrual pain is a severe pain occurring in your lower abdomen and pelvis region. It significantly affects the quality of life of females. Researchers have observed that the females who have an increased uptake of omega-3 experience mild pain during their menstrual days. Omega-3 supplements are more effective in treating menstrual pain than painkillers like ibuprofen. 

Improve sleep

According to research, omega-3 capsules can increase the length as well as the quality of sleep in both children and adults. Reduced levels of omega-3 fatty acids can lead to obstructive sleep apnea in adults and sleep associated problems in children. Reduced levels of DHA omega-3 fatty acids are also linked to reduced levels of melatonin hormone which are essential to make you fall asleep. 

Improve skin quality

DHA omega-3 fatty acids are an essential structural component of your skin and make up a large part of your skin. Thus, it plays a crucial role in maintaining the health of the cell membranes. The various benefits of DHA on your skin are:

• Keeps your skin soft, supple, moist, and wrinkle-free
• Manages oil production
• Hydrates your skin
• Prevents hyperkeratinization of hair follicles
• Reduce acne and premature ageing

What are the sources of omega 3 fatty acids?

Omega-3 fatty acids cannot be made by your body and thus you need to acquire it through food sources. The recommended dose of omega-3 fatty acids is around 250 - 500 mg of EPA and DHA per day. The major omega fatty acids foods are fishes and other animal sources. Some of the vegetarian and non-vegetarian omega three fatty acid foods options are:

• Walnuts
• Chia seeds
• Soybeans
• Flaxseed
• Oysters
• Cod liver oil
• Fishes like salmon, mackerel, herring 

Takeaway

Omega-3 fatty acid is an essential nutrient that must be obtained from external food sources and supplements. Omega-3 fatty acids act effectively in treating and preventing various health conditions. Omega-3 fatty acids have proven health benefits in treating and preventing depression, anxiety, metabolic syndrome, inflammation, autoimmune disorders, cancer, asthma, fatty liver diseases, menstrual pain, and sleep quality, and maintaining eye, brain, heart, bone, and skin. Now that you know the various health benefits of omega-3 fatty acids make sure you include its food sources in your daily diet.

Frequently Asked Questions (FAQs)

• Can fish oil prevent breast cancer?

According to recent researchers, fish oil supplements containing 300 mg EPA and DHA can reduce the risk of breast cancer in certain cases.

• What is omega-6 fatty acid?

Omega-6 fatty acids are polyunsaturated fatty acids that play an important role in normal growth and development, enhancing brain function, maintaining bone health, stimulating hair and skin growth, maintaining the reproductive system, and regulating metabolism.

• Can omega-3 help cancer patients?

Certain studies have concluded that sufficient levels of omega-3 fatty acids can increase the response rate of patients to chemotherapy.