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The numerous health benefits of omega-3 fatty acids, which range from improving heart health to enhancing cognitive function, have long been lauded. These necessary fats, which are abundant in fatty fish, flaxseeds, chia seeds, and walnuts, are typically viewed as a crucial component of a balanced diet. Despite the many advantages of omega-3s, it is important to draw attention to a less well-known part of their history. The advantages of omega-3 fatty acids are numerous.
Overindulging in them, however, may have undesirable side effects for some people. We examine potential negative consequences in this article to help readers make educated decisions about their dietary choices and to shed light on the less-discussed benefits of ingesting omega-3 fatty acids. Understanding the whole spectrum of omega-3 effects is crucial for maximising the benefits while reducing any potential drawbacks.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids, a group of significant polyunsaturated fatty acids, are essential for promoting overall health and well-being. They are viewed as essential because our bodies can't produce them on their own and need to get them from our diet. The three primary types of omega-3 fatty acids—alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)—are known for their unique benefits.
The primary sources of ALA are plant-based foods such as flaxseeds, chia seeds, hemp seeds, and various vegetable oils. Although our systems can transform some ALA into EPA and DHA, two more effective forms of omega-3s, the conversion rate is frequently low. ALA nevertheless contributes to a balanced diet and offers some health benefits.
But fatty fish like salmon, mackerel, sardines, and anchovies make up the vast majority of marine supplies of EPA and DHA. These two omega-3 fatty acids have a very good reputation for being beneficial to health. The well-known potent anti-inflammatory properties of EPA have been linked to improving heart health and reducing the incidence of cardiovascular diseases. Additionally, the EPA is involved in regulating blood vessel and coagulation function.
Due to its crucial role in preserving brain health, the omega-3 fatty acid DHA is arguably the most well-known. During infancy and foetal development, it is essential for the growth and development of the brain and eyes. For the duration of one's life, DHA is required to sustain both eye health and cognitive function.
Why You Shouldn't Consume Too Much Omega-3 Fatty Acids?
Omega-3 fatty acids are extremely good for your health, but too much of them might have unfavourable effects. The following are unharmful side effects of omega-3 fatty acids:
Fishy Taste: Some persons who consume omega-3 fatty acids could notice a fishy flavour in their tongue. This is so because lipids, of which omega-3 fatty acids are a kind, may have a distinct flavour.
Bleeding: Because omega-3 fatty acids can thin the blood, bleeding risk may be increased. This is particularly valid for those using blood thinners or suffering from a bleeding problem.
Bloating: In certain persons, omega-3 fatty acids can lead to bloating and gas. This is because they are a sort of fat, and for some people, fats can be challenging to digest.
Indigestion: Some people may get indigestion as a result of omega-3 fatty acids. This occurs as a result of their potential to irritate the stomach lining.
Inflammation: Omega-3 fatty acids can reduce inflammation, but too much of it can be hazardous as well. This is due to the fact that inflammation is required for the immune system to respond to infection.
Diarrhoea: Some persons may get diarrhoea as a result of omega-3 fatty acids. This is because they are a sort of fat, and for some people, fats can be challenging to digest.
Nausea: Omega-3 fatty acids may also make some people feel queasy. This occurs as a result of their potential to irritate the stomach lining.
Arthralgia: Some persons may have joint pain from omega-3 fatty acids. This is because they have the potential to prevent the release of specific hormones that have a role in inflammation.
Dyspepsia: Omega-3 fatty acids may also contribute to the condition known as dyspepsia, which causes pain or discomfort in the upper belly.
Burping: Also known as eructation, is another typical side effect of omega-3 fatty acids. This is due to the possibility that they could result in stomach gas buildup.
Other Side Effects: Omega-3 fatty acids can also cause headaches, stomach discomfort, and vitamin poisoning as side effects.
It is significant to remember that each person has a different threshold for how much omega-3 fatty acids are deemed to be excessive. More omega-3 fatty acids may be tolerated by certain people than by others. However, consuming no more than 3 grammes of omega-3 fatty acids each day is generally advised. Consuming foods high in omega-3 fatty acids in moderation is key, as is consulting your doctor before including omega-3 supplements in your diet. Dietary sources of omega-3 fatty acids should include meals made of plant-based foods and fatty seafood like salmon, mackerel, and sardines.
