Omega-3s: Adding benefits, disadvantages, food

You probably know at least one person Fish oil In Increase Omega 3is said to benefit heart, eye and cognitive health. But what is Omega 3? In addition to the potential benefits, it is important to consider side effects and whether omega-3s are suitable for your body. Also, omega-3 is present in many foods that may be found in your pantry or fridge right now, so supplements may not be needed unless your doctor recommends them.

What are omega-3 fatty acids?

Omega-3 fatty acidsa kind of polyunsaturated fat is an important part of the human diet. Unlike other fats that the body can synthesize (called non-essential fatty acids), omega-3s cannot be made from scratch. They are essential for a variety of body processes, including making hormones for blood clotting, arterial contraction and relaxation, and genetic function. In other words, we need omega-3s and only get it from food, supplement. There are three main types of omega-3 fatty acids.

• Eicosapentaenoic acid, or EPA
• Docosahexaenoic acid, or DHA
• Alpha-linolenic acid, or ALA

Add omega 3 to your diet

Different types of foods offer different omega-3 fatty acids. The first two types, EPA and DHA, are abundant in fish, and are generally referred to as “marin omega-3.” The third type of ALA is common in a variety of food sources, including specific oils, nuts, lush vegetables, and some meat.

some The best sauce The Omega-3 is as follows:

• herring
• Wild Salmon
• Blue Fin Tuna
• mackerel
• sardine
• Anchovies
• Lake Trout
• Striped bass
• Walnuts
• Flaxseed oil
• Meat of grass-fed animals
• Chia seeds
• Canola oil

Fish is much more of the best source of omega-3s. If you don’t eat vegans or seafood, you may need to work particularly hard to get enough of these important fats in your diet. In that case, omega 3 supplements may be useful, especially for EPA and DHA. Your body will naturally convert small amounts of ALA to DHA and EPA, but we recommend making sure you consume fish and supplements that contain these.

Omega 3’s Science Benefits

Scientists are focusing on a variety of potential benefits associated with omega-3 fatty acids. Some of these have more evidence than others, so we’ll look at the most notable benefits of some of the most promising scientific support.

Reduces the risk of heart disease

A wide range of studies have shown a link between heart health and omega-3 fatty acids. These fats seem to have a positive effect Various aspects Cardiovascular health. Most notably, however, the Omega 3 did. It’s correlated A more stable heart rhythm, hypotension and heart rate, better vascular function, and lower levels of inflammation.

Saturated fat exchangecan reduce the risk of developing heart disease, such as lean meat, butter, and whole fatty dairy products containing unsaturated fats such as omega-3.

Fighting anxiety and depression

More research is needed regarding the exact correlation between mental health and omega-3 intake, but there appears to be strong evidence that these fats are useful Reduces depression and anxiety For many people. In particular, the EPA shows Promising results As a treatment for mild to moderate depression.

Improves eye health

Omega-3 – in particular EPA and DHA – Cellular Makeup Our eyes. It has been suggested that they are not only useful in the early stages of development, but also that a stable and appropriate intake of these fats can help prevent them Vision problemslike Macular degeneration The second half of life.

Promotes brain development in prenatal and infants

Scientists are actively studying the general connection between omega-3 and brain health. Especially in the uterus and in childhood. Some studies have shown that mothers taking the medicine Omega 3 supplements during pregnancy and breastfeeding It is possible that they have better mental processing power than people who don’t. Furthermore, studies have shown that mothers taking DHA supplements can do it Improves breast milk nutrition For infants, cognitive function and vision will improve later years.

Slow cognitive decline

Perhaps not surprising due to the relationship between Omega 3 and general brain health Some studies These fats support us that cognitive decline can slow down as we age. This may be particularly promising as it helps slow down the impact of dementia And with Alzheimer’s disease, more research is still needed in this field.

Scientists are still studying these and many other benefits of omega-3 fatty acids, including their effects on ADHD, metabolic syndrome, and certain autoimmune diseases.

Disadvantages of Omega 3 Supplements

Generally, Doctors recommend it Obtaining most or all of omega-3 fatty acids from food sources. Grilled fish and grilled fish (not fried) are great additions to your meal, along with some of the other foods mentioned above.

Omega-3 supplementsHowever, fish oil and cod liver oil offer many of the same benefits as intake of these fats through food sources. These supplements are usually considered safe when taken in moderation. However, there are some potential drawbacks to consider.

Risk of bleeding

There are indications that omega-3 supplements may increase the effectiveness of anti-coagulants, herbs, and supplements. In summary, it can increase the risk of bleeding or reduce your ability to stop bleeding.

Other potential drug interactions

More research is needed about how fish oil supplements interact with other drugs and dietary supplements. In particular, there may be adverse interactions between omega-3 supplements and drugs collected for blood pressure, birth control and weight loss.

Common side effects

Some users of Omega-3 supplements have focused on the general discomfort associated with them. This can include heartburn, nausea, and diarrhea.

Other side effects of omega-3 supplements that some people have pointed out include fish-like aftertaste and bad breath, and in some cases a rash. People with seafood allergies should consult their doctor before taking fish oil supplements.

Do I need to take Omega 3 supplements?

Omega-3s are essential for cell growth and overall health, and it is important to include them in your normal dietary intake. Ideally, it is best to do this through sources such as fish, walnuts, flaxseed oil, and other foods rich in omega-3 fatty acids.

However, if these foods cannot be included in your diet, omega-3 supplements are a relatively safe alternative. It’s easy to find supplements packed with balanced servings of all three major omega-3s and are relatively inexpensive. However, please note that these should be adopted in moderation and in consultation with your doctor. Some omega-3 supplements may interact with other medications and supplements you collect and may experience other side effects.

More research is needed to fully discover all the benefits of Omega-3, but one thing is clear. They are an important part of a balanced diet.