5 valuable health benefits of omega 3

Omega-3s are fatty acids. Three of them have valuable functions for humans: alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These are a module of the composition of the vital organs of our body, such as the heart and the brain. They should be consumed in sufficient quantities to maintain health. As a result of hundreds of studies on omega 3 since its discovery, its properties and various benefits on the human body have emerged.

The recommended daily measure of ALA for men is 2 grams and for women 1.6 grams. This is the equivalent of two tablespoons of vegetable oil. The recommended dietary intakes for EPA and DHA are 500 milligrams per day. For individuals thought to be at risk of cardiovascular diseases, they can be increased up to 1 gram per day.

Consumption of 2 to 3 servings of oily marine fish per week is estimated to provide 650 mg of DHA and 350 mg of EPA. ALA is obtained from plant foods such as olive oil, flaxseed, chia and walnuts.

5 VALUABLE BENEFITS OF OMEGA 3

Omega 3s provide many different benefits as well as being necessary for the healthy functioning of the body.

1. Relieves Body Pain

Research shows that a combination of low levels of omega 3 fats and high levels of omega 6 can trigger neuropathic pain and inflammation. Omega 6 is found in vegetable oils such as corn and sunflower. With too much omega 6 consumption, border pain may develop in the body.

A fat imbalance can also aggravate pain caused by arthritis, trauma, and surgery, but the situation can be reversed by eating more omega 3 and less omega 6 oil. Ideally, 4 times more omega 6 than omega 3 should be consumed, this ratio can go up to a maximum of 5.

Omega 3s have valuable properties that can help reduce the effects of chronic inflammation. Omega 3s are effective in the treatment of osteoarthritis and arthritis-related pain, reducing joint pain and stiffness. They can also prevent multidrug use in people with rheumatoid arthritis.

2. Improves Heart Health

Many studies have revealed the effects of omega 3s on the cardiovascular system. Consumption of omega 3 ALA is linked to a significant reduction in the risk of heart disease. Studies show that a diet strong in ALA can significantly reduce heart disease, especially in individuals who have had a heart attack. Ideally, a Mediterranean diet with different sources of ALA, EPA and DHA fatty acids should be followed.

In addition, omega 3’s help lower blood pressure in people with high blood pressure. Omega 3s can also increase proper cholesterol HDL levels and reduce triglyceride levels by 15 to 30 percent.

3. Prevents Depression and Anxiety

Depression is a common illness that can be greatly cured with regular and sufficient omega 3 consumption. It is known that individuals facing major depression have low omega 3 levels in their blood. EPA and DHA fatty acids have been shown to reduce symptoms of depression. Studies on individuals with depression have revealed that higher EPA and DHA levels are linked to lower rates of depression.

4. Protects Brain Health

60% of the brain consists of fats and omega 3 is one of these fats. Therefore, omega 3s are essential for the proper functioning of cognitive functions. Omega 3s are especially valuable for attention deficit disorders. With low omega 3 levels in the blood, it can exacerbate attention deficit.

Omega 3 fatty acids can also help solve behavioral problems in children. Not only during pregnancy, but also during childhood, behavioral disorders can be prevented with sufficient consumption. Fish oil supplementation can certainly improve disorders such as inattention, hyperactivity, impulsivity and even aggression in some children.

5. Improves Liver Function

The liver is an organ whose mission is to process fat in our body. Therefore, it has a very valuable role in weight status and fat storage. Some nutrients support the health of the liver and make the liver more efficient. One of them is omega 3 fatty acids. Omega 3s work to improve liver function and help reduce the amount of fat deposited in the organ.

OMEGA 3 SOURCES

To consume ALA, EPA and DHA fatty acids, you need to include foods rich in omega 3 in your diet. There are different types of omega 3 in foods. Some provide ALA, others EPA and DHA.

Sources of ALA

ALA fatty acids are mainly found in plants, and fatty foods such as rapeseed, walnuts, chia and flax contain adequate amounts of ALA. Some vegetable margarines made from these oils are also very good sources of ALA. It is also found in watercress, cabbage and spinach. The recommended daily measure for Omega 3 ALA is the equivalent of 2 tablespoons of vegetable oil (rapeseed, flax or walnut) per day for men, and one measure less for women. It is better to use vegetable oils as a sauce, and fries should not be preferred.

Major sources of ALA include rapeseed, walnuts, flax, vegetable margarine, kale, spinach, watercress, and soy.

EPA and DHA Sources

Sources of EPA and DHA fatty acids are marine fish and marine artifacts. For this reason, experts recommend consuming a few servings of fish each week. EPA and DHA are also found in milk products and egg yolks.

It is valuable to eat oily fish regularly to meet the need for EPA and DHA. 2 to 3 servings per week is sufficient. It is recommended to consume oily sea fish such as anchovies, mackerel, salmon and sardines. Some shellfish can also be consumed. Alternatively, dietary supplements can be used.