Fats get an automatic elimination when you consider improving your diet. However, healthy fatty acids like omega-3s are crucial building blocks of our health for optimum mind and body function. Unlike highly saturated fats and trans fats, omega-3s are known as polyunsaturated fats. They are essential fatty acids which our body doesn’t produce. Therefore, we rely on rich natural sources like nuts, seeds, vegetable oil and fish to reap the benefits of omega-3s.
Natural Sources of Omega-3
Pescatarian Foods
Most times when omega-3 is mentioned, we tend to automatically think about the benefits of fish oil capsules. This is because pescatarian sources are extremely rich in healthy fatty acids. There are three classifications of Omega 3s out of which two (DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)) are found in seafood, especially fatty fishes like salmon, tuna and mackerel.
Here’s how much EPA and DHA some commonly consumed seafood have as per the
United States Department of Agriculture Nutrient Data Laboratory:
| Seafood | EPA + DHA (g/100gm) |
| Salmon (Atlantic) | 2.147 |
| Mackerel | 1.203 |
| Tuna (Fresh) | 1.173 |
| Shrimp | 0.315 |
| Crab | 0.413 |
| Cod | 0.154 |
Vegan And Vegetarian Sources
The third classification of omega-3 is known as ALA (alpha-linolenic acid), which is found in vegan sources like algae, seaweed, flaxseed oil, walnuts and tofu. These sources can add as many omega-3 benefits for men as seafood.
Supplemental Sources
Aside from following diets that are rich in omega-3 and other healthy fatty acids, over-the-counter supplements are also an efficient alternative to get the benefits of omega-3s whether it’s fish oil or vegan options.
Now that you know the different ways you can incorporate these healthy fatty acids into your diet, let’s understand the major benefits of omega-3s for men.
Benefits Of Omega 3
1. Good For The Heart
Conditions like bad cholesterol and high triglycerides (a type of lipid stored in fat cells) are never good for the heart. This leads to sluggish heart muscles and artery blockages, which can lead to severe heart conditions. Consuming omega-3 regularly is proven to reduce the buildup of plaque, bad cholesterol, clots and other cardiac inflammation. Consistent intake of supplements like fish oil can also aid in improved heart rhythm and a healthier heartbeat rate.
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2. May Improve Eye Health
Eyes are a common body part that degrades over the years leading to bad vision, cataracts and dry eye disease. Foods that are rich in healthy fatty acids stimulate retinal cellular response to mitigate oxidative stress and inflammatory damage. Fatty acids that have a good count of DHA may also prevent age-related vision loss or macular degeneration. That’s why it’s suggested to take omega-3 supplements in the form of fish oil as they contain more DHA at an early stage to stave off optical distress in later stages.
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3. Supports Brain Function
The human brain is made of 60% fat, so the kind of fats you consume heavily influences brain development. Healthy fats like omega-3 are incredibly important to build proper brain function and maintain the same as you age. DHA and EPA are two main kinds of omega-3s that help support the brain’s ability to perceive, reason, pay attention and conjure memories. This is why pregnant women are advised to take DHA supplements, as they contribute to healthy brain development in the foetus. Additionally, they can also lower the risks of dementia during later stages.
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4. Helps Keep Joints Strong
Arthritis is the foremost reason for joints and cartilages to erode over time either owing to an unhealthy lifestyle or genetics. The disease can even lead to bone destruction or disfigurement. The healthy fatty acids you get from omega-3s keep joints well-lubricated to avoid stiffness and joint pain. Omega 3 is also proven to reduce inflammation in the joints that may occur due to rheumatoid arthritis.
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5. Helps Improve Sexual Wellness & Fertility
Sexual wellness matters a great deal in reducing stress, regulating emotions and getting better sleep. Regular intake of omega-3 supplements can give you a healthy boost of serotonin and dopamine both of which are essential for sexual health and reduced anxiety. Furthermore, they may help increase fertility for men. Sperm cell membranes have a high amount of omega-3 fatty acids (mainly DHA) and omega 6 for added flexibility and egg fertilisation.
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What To Keep In Mind:
- While supplements can be helpful, ensure that your diet comprises foods that are a great natural source of omega-3s.
- Omega 3 supplements need not be consumed by everyone. Therefore, it’s ideal to consult an expert like a physician or a nutritionist before buying a bottle of fish oil capsules or any vegan supplement.
- Omega 3 supplements that mainly come in the form of fish oil pills should be consumed with discretion as they may have side effects like bad breath, indigestion, nausea and heartburn.
- Omega 3 supplements take a minimum of six weeks to three months to show results. Make sure you are consistent with the dosage.
