Omega 3s Fatty Acids For Eye Health

Studies show a lack of omega-3 can cause dry skin, brittle nails, and poor sleep. Omega 3s fatty acids also boost levels of melatonin, a hormone that regulates the sleep-wake cycle.

You can get omega-3s in a variety of foods, including fish, algae, and high-fat plant products. But your best option is to get them from whole food sources if possible.

Heart Health

A healthy diet contains omega-3 fatty acids, which are polyunsaturated fats. The body cannot make these fats, so they must be consumed through food or supplements. Omega-3s are found in fish, walnuts, and flaxseed oil. Two important types of omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids help to maintain the membranes that surround all cells in your body.

Eating omega-3 fatty acids helps to prevent heart disease, especially if you have a history of coronary heart disease or high cholesterol. Omega-3s reduce triglyceride levels in the blood, slow plaque buildup in the arteries, lower cholesterol, reduce blood pressure, and improve your heart rhythm. Studies have shown that people who eat more oily fish (like salmon and trout) have lower rates of heart disease than those who eat less.

Omega-3s can also increase your level of HDL (good) cholesterol and decrease triglycerides, which can help reduce your risk of atherosclerosis, or hardening of the arteries. They can also help reduce your blood sugar (hyperglycemia) and may lower your risk of sudden death caused by an abnormal heart rhythm called arrhythmia.

Another heart-healthy benefit of omega-3s is their ability to reduce depression and improve mood. This may be because EPA and DHA help to maintain the structure of the brain and nervous system. Omega-3 fatty acids also support maternal health during pregnancy and may reduce symptoms of depression and the risk of preterm birth in some women.

Talk to your healthcare provider about adding omega-3 fatty acids to your diet. Your provider knows your medical history and can sift through the latest research to tell you what it means for your specific needs.

Your provider may recommend that you take a fish oil supplement to get more omega-3 fatty acids. Be sure to read the label and choose a supplement that does not contain mercury and other contaminants. A high intake of omega-3 fatty acids is safe for most adults, but be sure to check with your doctor first to make sure it does not interfere with any existing health conditions or medications you are taking.

Inflammation

Inflammation is part of your body’s defense system that fights disease and heals injuries. The signs of inflammation include redness, swelling, pain, and heat. It is also an immune response that causes white blood cells to swarm the affected area. Typically, these cells are looking for pathogens (microorganisms such as bacteria) or damaged tissues, but sometimes the white blood cells swarm in a location where there is no pathogen or tissue damage, which can lead to an autoimmune disorder such as psoriasis or Behcet’s disease.

The omega-3 fatty acids EPA and DHA reduce the production of inflammatory molecules called prostaglandins and leukotrienes, as well as inhibit the action of some immune cells. They are a critical component of the membranes that surround each cell in the body, and consuming foods rich in omega-3, such as fatty fish or taking a supplement, can help lower inflammatory markers.

Researchers believe that chronic inflammation is a key driver of many diseases, including cancer, heart disease, type 2 diabetes and rheumatoid arthritis. Studies have found that people with higher levels of inflammatory markers in their blood are at a greater risk for developing these conditions.

Eating a healthy diet, limiting foods that increase inflammation, and avoiding overuse of NSAIDs, antacids and other drugs can help reduce inflammation. Other ways to battle inflammation are by consuming more whole grains, fruits, and vegetables, and adding anti-inflammatory herbs and spices such as turmeric, ginger, sage, rosemary, oregano, and peppermint.

In addition to their role in fighting inflammation, omega-3 fatty acids may be beneficial for heart health. They can slow down the buildup of plaque inside blood vessels, as well as lowering triglyceride and cholesterol levels. Several studies have shown that consuming more EPA and DHA can reduce the risk of heart disease in people with existing cardiovascular disease, while also helping prevent new cardiovascular events.

The benefits of a regular fish intake are wide-ranging, as they can benefit your cardiovascular, brain, eye, and immune systems. The best sources of omega-3 fatty acids are fatty fish and some plant oils, such as flaxseed oil. However, for vegetarians or people who don’t eat fish, it is possible to get omega-3s by taking supplements or eating algae-derived foods such as flaxseed, chia seeds, and walnuts.

Immune System

The immune system is the body’s first line of defense against germs that can cause illness. It is made up of “innate” and “adaptive” components that work together. Omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) help support these components.

Cells in the innate immune system are the body’s first line of defense against pathogens that enter the body through skin, blood, or food. This group of cells includes the phagocytes neutrophils, eosinophils, basophils and mast cells, dendritic cells, and natural killer cells. They work quickly and are nonspecific, meaning they respond in the same way to all invaders. This system also keeps a record of every microbe it defeats, in types of white blood cells called memory cells. These help fight the same microbes again in the future, so they don’t grow and cause illness.

Innate immune cells use signals from the environment to recognize germs, which are known as antigens. An antigen can be a bacteria, virus, fungus, toxin or dead organism. The immune system recognizes the antigens by their unique molecular structure, a feature that is encoded in a group of molecules called danger-associated molecular patterns or DAMPs.

When the innate immune system detects DAMPs, it responds by releasing proteins that attack and destroy the antigen. These include antibodies that lock onto the antigen, preventing it from entering healthy cells and causing disease. T cells, which are part of the adaptive immune system, also help destroy tagged antigens and activate other immune cells to do their jobs.

Your body stores innate immune cells in different places, including the thymus gland behind the breastbone, spleen, bone marrow, and lymph nodes, which are bean-shaped glands throughout the neck, underarms, groin, and abdomen. These lymphoid organs connect via the lymphatic system. When immune cells are needed, they travel from these lymph nodes to the area of infection.

Eye Health

The two most important omega-3 fatty acids for eye health are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They’re found in oily fish, such as tuna, salmon, sardines, mackerel, and trout as well as in seaweed, algae, certain nuts and seeds, grass-fed beef, and leafy vegetables. The body cannot produce omega-3 so it is essential to get it from our diets.

Research shows that those who consume a high level of omega-3 in their diets have a lower risk for age-related macular degeneration (AMD). The retina in the eyes is rich in DHA and EPA, which help to keep the eyes moist and healthy. One study showed that people who consumed a lot of omega-3 were 30% less likely to progress to advanced AMD than those who did not.

Another benefit of omega-3 is that it can improve symptoms associated with dry eye syndrome. Studies have shown that it helps increase tear breakup time and Schirmer test results, which are important in the diagnosis of dry eye. It also decreases inflammation, reduces flakiness, and helps with the resorption of meibomian gland secretions, which helps maintain proper tear stability.

Additionally, it can help with reducing the pressure within the eye, which is a risk factor for glaucoma. Clinical trials have shown that consuming omega-3 can significantly decrease this pressure when taken regularly.

If you want to start incorporating fish oil into your diet, be sure to speak with your doctor before starting. They can provide you with a list of good quality supplements and tell you how much you should be taking. They can also recommend any other treatments that may be beneficial for your particular case of dry eye. Four respondents indicated that they did not recommend omega-3s for DED due to not seeing any clinical benefits in their patients or recent evidence changing their opinion. They may recommend other forms of therapy such as intense pulsed light or other dietary interventions.