Asthma is a chronic health condition caused by inflammation of lungs and tracheal ducts. This causes acute breathlessness, wheezing and chest pain in the patients.
Studies proved that omega-3 fatty acids found in various foods are known to reduce the deadly symptoms of asthma in the long run for many patients.
If you are suffering from asthma allergy and are wondering about what is omega 3 and how it helps in relieving the asthma symptoms, we advise to read through below article in detail…
In This Article ...
- What Is Omega 3?
- What Is Omega 3 Good For?
- How Does Omega 3 Help In Asthma Treatment?
- Foods High In Omega 3: How It Benefits Asthma And Allergies?
- Things To Know Before Taking Omega 3 Fatty Acids
What Is Omega 3?
Omega-3 fatty acids can be defined as the essential nutrients found in certain foods and plant sources, which are important for normal metabolism of the body and to support heart health.
In general there are three types of omega-3 fatty acids. These are:
- ALA(alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
ALA is mainly found in certain plant sources (like nuts and seeds). Whereas EPA and DHA are found in certain fishes or foods and are the most crucial ones.
All of these omega-3 fatty acids are not only important for proper body functioning but also to avoid various health conditions including breathing troubles.
What Is Omega 3 Good For?
Omega 3 fatty acids are the type of fats which people love to consume due to its ability to reduce various health symptoms.
These not only good for providing energy to the body but also for better human functioning.
Various omega 3 benefits include:
- Manages triglyceride levels
- Relieves joint pain and arthritis
- Soothes skin and help eczema or psoriasis
- Improves lung functioning and lowers inflammation
- Lowers depressing, anxiety and mental trauma
- Enhances mood, concentration and memory power
Besides all the above benefits Omega 3 also prove beneficial in managing diseases like ADHD, high blood pressure, heart attack/stroke, sleep apnea, Alzheimer’s and dementia. It is also helpful for pregnant ladies and infants.
How Does Omega 3 Help In Asthma Treatment?
Researches carried out since years prove that making certain changes in diet and consuming more of dietary omega 3 fatty acids can help in providing better resistance to asthma for asthmatics.
In fact, omega 3 fatty acids which are particularly important for the development of children’s brain are also found to be helpful in easing asthma allergy symptoms in children.
Studies reveal that the benefits offered by omega 3 fatty acids in asthma is due to its ability to reduce the inflammation caused in the airways. Also by reducing eosinophil activities, omega 3s are found to be helpful in enhancing the lung functioning and hence in combating the symptoms of asthma allergy like coughing, wheezing, sneezing, etc.
Omega 3 fatty acids when consumed in appropriate quantity are not only found useful for patients themselves but also for the patient’s mothers.
Studies proved that pregnant women when consume omega 3 fatty acids (in the form of food or supplements) are likely to give birth to babies who have stronger immune system and are resistant to breathing troubles like asthma or allergies.
Foods High In Omega 3: How It Benefits Asthma And Allergies?
With the increase in number of people suffering from lifestyle diseases, supplements rich in omega 3 fatty acids are getting increasingly popular all around the globe including USA.
Although you can get all the health benefits offered by omega-3s by consuming these natural supplements, consuming omega 3 rich foods is highly recommended due to the possible side effects of omega 3 fatty acids capsules and supplements.
Fish for Omega 3
Eating fish that is high in DHA and EPA omega-3 fatty acids (2-3 times in a week) is one good way to get omega-3 fatty acids into your body.
While eating fish for your omega-3 needs is a good idea, you should care that you consume only the fishes that are free from higher levels of mercury, PCBs, toxins and other contaminants.
Wild salmon, tuna and wild trout fish are high in omega 3 and low in mercury levels and are therefore safer to consume. Whereas farm-raised fish should be completely avoided as it may contain high contaminants.
Omega 3 Superfoods – Other than Fish
There are number of vegetables, fruits and other plant sources that are found to be rich in omega 3 fats. The list of some of these omega 3 foods are as follows:
- Canola Oil
- Hemp Seed Oil
- Chia Seeds
- Winter squash
- Black Beans
- Navy Beans
- Wild Rice
[Also Read: Choosing Best Room Heaters for Asthma Patients]
Things To Know Before Taking Omega 3 Fatty Acids
Although omega 3 fats are known to provide various health benefits to the users, it can be risky if not taken properly.
It is therefore important for you to take them after consulting with your doctor. Your doctor based on your health condition and needs recommends the right dosage you can take safely.
Few important things you need to take care are as follows:
How Much Omega 3 To Take Per Day?
For most of the healthy adults, dosage for omega 3 can be in between 250-500 mg (combined EPA and DHA) per day.
However higher amounts can be sometimes prescribed by doctors for people suffering from certain health conditions like heart problems, depression, anxiety, cancer, etc.
Side Effects Of Omega 3 Fatty Acids?
Omega 3 fatty acids when taken in too much quantities (other than as prescribed by doctor) can be risky for adults, children and pregnant women.
Some of the side effects that can be seen in these cases are: heartburn, nausea, indigestion, nosebleeds, bad breath, etc.
How Long Does Omega 3 Take To Work?
How long does it take for omega 3 to work, actually depends on – for what condition it is to be taken.
Studies show that – while people with bad cholesterol and heart problems can see significant results in 2-3 weeks, it may take 2-3 months for seeing the improvement for rheumatoid arthritis.
People with asthma cough and allergies may however take more than 6-8 months to experience the benefits of consuming omega 3 fatty acids.
For most of the asthmatics, severity of chronic asthma symptoms may not be reduced unless omega-3 fatty acids are taken over a long period of time of about 9-10 months.
Omega 3 vs Omega-6: Which Is Better?
Omega 3 and omega 6 are the fatty acids which are both essential for normal body functioning. However there is a vast quantity difference between omega 3 omega 6 fatty acids, we should consume.
Omega-6 fatty acids are known to be the causative agents for asthma. However omega-3 fatty acids are known to decrease this inflammation.
Studies therefore proved that it is essential for you to have a balance between omega-6 to omega-3 by consuming it in the ratio of 3:1.