Omega-3 Benefits for Woman you Should Know About

Do you know how beneficial Omega 3 is for women?

Most of you might need to be aware of the benefits of omega-3 in your diet. But do you know, from glowing skin to a healthy heart, these "good fats" work wonders for your body? 

Well, Yes. 

Whether you're looking to ease your menstrual discomfort, boost brain health, or support your pregnancy, omega-3 fatty acids have you covered. 

In this article, let's discuss in detail the health benefits of omega-3 fatty acids for women, how much to consume, food sources of omega-3, and many other things. So, let's get started.

What is omega 3?

Omega 3 is a polyunsaturated fatty acid with many health benefits. It is essential for the proper function of the brain, heart, and growth development. It lowers blood pressure, reduces triglycerides, and reduces joint inflammation in rheumatoid disease. It helps nourish brain and eye function and helps prevent dementia, depression, asthma, diabetes, and more. 

There are three types of omega-3 fatty acids:

• ALA (Alpha-Linolenic Acid) is found in plant-based sources such as chia seeds, flaxseeds, and walnuts.
• EPA (Eicosapentaenoic Acid) is found in fatty fish like salmon, mackerel, and sardines.
• DHA (Docosahexaenoic Acid)- Also found in fatty fish and algae.

How much Omega 3 fatty acids do women require in daily life?

You must consult your healthcare provider if you need clarification about how much omega-three should be consumed daily. However, here are the intake recommendations for fatty acids by Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board of the National Academy of Medicine- 

Category	Recommended Daily Intake	Key Sources	Notes
Adult Women	1.1 grams	Fatty fish (salmon, mackerel), chia seeds, flaxseeds, walnuts, fish oil supplements	A general guideline for maintaining health.
Pregnant Women	1.4 grams	Fish oil supplements, DHA-enriched foods	Supports fetal brain and eye development.
Lactating Women	1.3 grams	Oily fish, flaxseed oil, fortified foods	Essential for nursing infants’ development.
Heart Health Support	1-4 grams (EPA + DHA)	Fish oil, EPA-DHA capsules	Based on medical advice for cardiovascular support.
Children (4-8 years)	0.9 grams	Eggs, fish, flaxseeds	Supports growth and brain development.

Note:

• EPA and DHA are the most beneficial forms of omega-3s found in marine sources.

What are the Omega 3 benefits for women?

Omega-3 fatty acids are essential and offer various health benefits, especially for women. Here's a detailed look at how they support overall well-being:

Prevent Osteoporosis

The risk of osteoporosis is higher in women than men, especially after menopause, due to the drop in estrogen level. Consuming omega-3 fatty acids benefits bone mineral density.

The condition causes stiffness, pain, swelling, and loss of joint function. Some studies have shown that taking omega-3 fatty acids can improve osteoporosis symptoms. 

Lowers blood pressure

Regular consumption of omega-3 fatty acids lowers high blood pressure, aids in blood vessel dilation, and improves blood flow by preventing blood vessel clogging. 

Keeps your mood happy

Women experience more hormonal changes and fluctuations than men. Due to hormonal changes, women might feel depressed. Omega-3 is good for reducing depression, too. Many studies have revealed that omega-3 fatty acid supplements are effective against major depression. However, you should consume it daily to get benefit in treating depression. 

Reduce the risk of cancer.

Surprised? Well, yes. Regularly consuming omega-3 fatty acids decreases the risk of cancer like Cervical, ovarian, and endometrial cancers. These cancers can develop before menopause, but the risk increases after, especially after menopause.

Studies have found that people who are obese, use alcohol, have a sedentary lifestyle, and have a family history of certain cancers are at high risk of developing these cancers. Therefore, improve your lifestyle and include omega-3 fatty acids food resources in your diet. 

Omega 3 Benefits for Skin

If you are a woman looking for tips on how to get glowy and spotless skin, Omega 3 is for you. It is an essential nutrient that helps regulate the skin's oil production, maintain skin hydration, reduce breakouts, and minimize signs of aging. It can help dry skin and have a soothing effect on irritation and dermatitis. It can reduce inflammation, combat acne, and delay signs of aging, such as fine lines and wrinkles.

Prevent CVD risk

Studies show that fish are high in omega-3 and can help reduce your risk of cardiovascular disease by lowering your cholesterol levels and triglycerides. Regular intake promotes healthy blood flow and prevents plaque buildup in arteries. 

Omega 3 Benefits for Pregnancy

It has been seen that pregnant or breastfeeding women who consume omega 3 fatty acids daily have less chance of premature birth and aid in the fetal brain and newborn's cognitive development. 

Prevent diabetes

Omega-3 fatty acids also help prevent blood sugar spikes in women and men with diabetes. The most common type of diabetes is type 2 diabetes, often found in obese adults. Studies show that people with diabetes can benefit from omega-3 fatty acids.

Relieve migraine pain

Omega 3 includes EPA fatty acids, influencing prostaglandin conversion and inhibiting serotonin secretion. Platelet adhesion decreases during brain blood vessel constriction, which may help reduce migraine symptoms.

Reduce asthma symptoms

Omega-3 fatty acids can help reduce the inflammatory substance leukotriene, which is the primary cause of asthma symptoms.

However, regular omega-3 fatty acids from food sources like fish oil can help alleviate asthma symptoms.

Omega-3 benefits in fertility

Omega-3 fatty acids are great for women who are trying to conceive. They improve fertility and reproductive health by improving hormones, which is important for ovulation. They also increase blood flow to the uterus, reduce inflammation in the body, and enhance the embryo's ability to implant in the uterus. 

Also, read- A Diet Rich In Omega-3s May Lower Breast Cancer Risk in Women.

Food sources of Omega-3 Fatty Acids

There are many food options available that may help you get omega-3 fatty acids. These are

Animal-Based Sources

These are rich in EPA and DHA, the most bioavailable forms of omega-3:

Food Item	Omega-3 Type	Serving Size	Omega-3 Content
Salmon	EPA, DHA	100g (cooked)	2.2g
Mackerel	EPA, DHA	100g (cooked)	2.5g
Sardines (canned)	EPA, DHA	100g	1.5g
Tuna	EPA, DHA	100g (cooked)	0.5g
Cod liver oil	EPA, DHA	1 tbsp	2.4g

Plant-Based Sources

These are high in ALA, a precursor to EPA and DHA:

Food Item	Omega-3 Type	Serving Size	Omega-3 Content
Flaxseeds (ground)	ALA	1 tbsp	2.4g
Chia seeds	ALA	1 tbsp	1.9g
Walnuts	ALA	7 whole nuts	2.5g
Hemp seeds	ALA	1 tbsp	1g
Canola oil	ALA	1 tbsp	1.3g

Fortified Foods

Some processed foods are enriched with omega-3:

Food Item	Omega-3 Type	Serving Size	Omega-3 Content
Omega-3 eggs	DHA	1 egg	0.1g
Fortified milk	EPA, DHA	1 cup	0.05g

Also Read: Essential Vitamins for Women at Every Age

The Final Thoughts

The amount of omega-3 fatty acids people consume depends on their age, gender, and health condition. People who eat fish twice weekly have adequate EPA and DHA and can include plant-based resources. Health sources recommend consuming no more than 3g of omega-3 fatty acids weekly. If a person does not eat fish, they must contain omega-3 fatty acids. Be sure to read a supplement label carefully and talk to your healthcare expert before taking any new supplements.