Omega 3s: Benefits, defects and foods that must be added to your diet

You may know at least one person takes Fish oil to Promotion of omega 3sWhich is said to benefit the heart, eye and cognitive health. But exactly what is Omega 3s? In addition to possible benefits, it is important to observe side effects and whether the omega -3s is suitable for your body. You should also notice that the omega 3s is present in many foods that you may have in your store or the refrigerator at the present time, so nutritional supplements may not be necessary unless your doctor recommends this.

What are the omega -3 fatty acids?

Omega -3 fatty acidsType of multiple unsaturated fats, is an essential part of the human diet. Unlike other fats that the body can be able to synthesize (called unnecessary fatty acids), omega -3s cannot be made of scratch. It is vital for various physical processes, such as making hormones for blood clotting, shrinking artery and relaxation, and genetic functions. In other words, we need omega -3, and we can only get it from food or Dietary supplements. There are three main types of omega -3 fatty acids:

• Eicosapentaenoic acid, or the Environmental Protection Agency
• Docosaexaenoic acid, or DHA
• Alpha Lenolinic acid, or Alaa

Add Omega 3s to your diet

Various types of foods provide different omega -3 fatty acids. The first two types, Environmental Protection Agency and DHA, abundant in fish, which is why they are usually called “omega -3s”. The third type, ALA, is common in a variety of food sources, including some oils, nuts, leafy vegetables and some meat.

Some of The best sources From omega 3s:

• herring
• Salmon
• Blue tuna
• mackerel
• Sardine
• Anchiah
• Troot the lake
• Chasm
• Walnut
• Linen
• Meat is one of the animals fed by the grass
• Chia seeds
• Canola oil

Fish, to a large extent, is the best source of omega -3s. If you are vegetarian or do not eat seafood, you may need to work hard to get enough of these important fats in your diet. In this case, Omega-3 supplements may be useful, especially for EPA and DHA. Although your body naturally converts a small amount of ALA to DHA and EPA, it may be good to make sure that you consume fish or nutritional supplements that include this.

The benefits supported by science from omega -3s

Scientists have noticed a variety of benefits that may be associated with omega -3 fatty acids. Some of these evidence has more evidence than others, so we will look at the most prominent benefits with some of the most promising scientific support.

Reducing the risk of heart disease

A wide range of studies showed a link between heart health and omega -3 fatty acids. These fats seem to have a positive effect on Various aspects It is cardiovascular health. The most prominent, though, was omega 3s linked With the most stable heart rhythm, low blood pressure, heart rate, best blood vessels, and lower levels of inflammation.

Replace saturated fatLike red meat, butter and whole fat milk, with unsaturated fats such as omega -3s may reduce the risk of heart disease.

Fighting anxiety and depression

Although more research is needed regarding the accurate relationship between mental health and omega -3, there appears to be strong evidence that these fats can help in this Reducing depression and anxiety For many people. The Environmental Protection Agency, in particular, showed, Promising results As a treatment for moderate to moderate depression.

Eye health enhance

Omega-3S-EPA and DHA play in particular-a major role in building Cellular makeup From our eyes. Not only do they help during our early stages of development, but research indicates that consistent and sufficient intake of these fats can help prevent Vision problemslike Degeneration Later in life.

Promoting brain growth and infants

Scientists are studying actively the general relationship between omega 3s and brain health, especially in the womb and during our early lives. Some studies have shown that the children of mothers who take Omega -3 supplements during pregnancy and breastfeeding You may have better mental treatment capabilities than those who do not. In addition, studies have shown that mothers who take DHA supplements can Improving breast milk nutrition For infants, which leads to a better cognitive function and the vision later in life.

Slow cognitive decrease

Because of the relationship between omega 3s and general brain health, it is not surprising that Some research It supports that these fats may slow down the cognitive decline as we have age. This may be particularly promising to help slow effects Difference Alzheimer’s disease, although more research is needed in this field.

Scientists are still studying these benefits and other benefits of omega -3 fatty acids, including their effect on hyperactivity disorder, attention lack, metabolic syndrome and some autoimmune diseases.

Disadvantages to omega -3 supplements

generally, Doctors recommend To get most or all omega -3 fatty acids from food sources. Grilled or baked fish (non -fried) are the best thing you add to your diet, along with some other foods mentioned above.

Omega -3 supplementsLike fish oil or cod liver oil, provides many of the same benefits that these fat gets through food sources. These nutritional supplements are generally safe when taking in moderation. However, there are some potential defects to look.

The risk of bleeding

There are some evidence that Omega-3 supplements may enhance the effects of medications, herbs and anti-nutritional supplements. When collecting, it may increase the risk of bleeding or reduce your ability to stop bleeding.

Other possible drug reactions

More research is needed on how fish oil supplements interact with other medications and nutritional supplements. In particular, there may be negative reactions between omega -3 supplements and drugs that are taken for blood pressure, birth control and weight loss.

General side effects

Notice some Omega-3 supplements associated with them. This may include heartburn, nausea and diarrhea.

Other side effects of omega -3 supplements, some of whom have noticed a suspicious taste and bad breathing, include a rash in some cases. Those who suffer from seafood allergies should consult their doctors before eating fish oil supplements.

Should you take omega -3 supplements?

Omega-3s is necessary for cell growth and general health, and it is important to include them in its normal nutritional consumption. Ideally, it is best to do this through sources such as fish, nuts, linen oil and other foods rich in omega -3 fatty acids.

However, if you cannot include these foods in your diet, Omega-3 supplements are a relatively safe alternative. It is easy to find nutritional supplements full of a balanced meal for all the three main omega -3, which are relatively inexpensive. Keep in mind that this moderate and consultation with your doctor should be taken. Some Omega-3 supplements may interact with medications or other nutritional supplements that you take, and you may face other side effects.

Although more research is needed to discover all the benefits of Omega 3s, one thing is clear: it is an important part of any balanced diet.