What is Omega 3? Know the benefits and harms of this fatty acid
Fatty acids are the components of fats. The body cannot make essential fatty acids, including omega-3 and omega-6, and must receive them from food. Omega-3 plays a vital role in the physiological activities of the body due to its presence in the cell membrane. It regulates the reproductive system and the immune system.>
In order for the body to make the derivatives it needs from omega-3 and omega-6 found in food, it must receive these two substances in a balanced ratio.. The ideal ratio of omega-6 to omega-3 should be one to one or at most four to one.. LLC is dedicated to omega-3 and its effect on health. 3
Types of Omega 3
Omega-3 is a small but powerful family of polyunsaturated fats with few double bonds.... Generally, this fatty acid is divided into three categories:
- Alpha-linolenic acid (ALA): Found in plant foods.... To use ALA, your body must convert it into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- EPA: is the active form of omega-3 found mainly in seafood.
- DHA: This fatty acid is the active form of omega-3 and is found in seafood.
People usually get a lot of ALA from plant foods such as walnuts, chia seeds, soybeans, flaxseeds, and soybean oil. DHA and EPA are harder to find because they are only found in fish and seaweed.
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This fatty acid is also available as a supplement.... Supplements usually provide EPA and DHA from the following:
- Fish oil: This oil is obtained from anchovies or sardines, but may also be obtained from other fatty fish such as salmon, tuna or pollock.
- Krill oil: It is obtained from small crustaceans called krill.... According to research, this oil contains astaxanthin, an antioxidant that can support eye health.
- Fish liver oil: As its name suggests, it is obtained from the liver of cod fish.
- Algae oil: is obtained from small seaweeds and is the only plant source of DHA and EPA.
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Since the benefits of EPA and DHA are slightly different, look for a supplement that contains both fatty acids. On average, supplements contain approximately 120 mg of DHA and 180 mg of EPA, however, this amount can vary between brands.
The amount of omega 3 needed by the body
The body's daily need for this important fatty acid depends on your age and gender... Experts suggest that you get 0.6 to 1.2% of the calories you need from this fat... The permissible amount of omega-3 consumption is listed in the table below:
Benefits of Omega 3
This fatty acid is anti-inflammatory and therefore has an effect on many diseases related to inflammation, especially heart disease. In addition, it helps reduce triglycerides, a risk factor for heart disease, plays a key role in vision and eye health, is important for brain health, and helps with neural development in infancy and childhood.
Omega-3 supplements may prevent stroke and cognitive decline... Research on the benefits of omega-3 pills for women has shown that EPA and DHA are vital for the brain and heart health of pregnant mothers, and getting this fatty acid from food or supplements can reduce the risk of premature birth and low birth weight babies.
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Some studies have shown that following a diet rich in this fatty acid helps prevent prostate cancer....but the results on the benefits of omega-3 pills for men have been conflicting.... Because in a study it was found that high consumption of this fat increases the risk of advanced prostate cancer.
Omega 3 deficiency symptoms
Omega 3 fats are essential for health... But research has shown that many people, especially women, don't get enough of this fatty acid and therefore experience problems such as insomnia, dry skin, and an increased risk of heart disease... Other symptoms of deficiency include:
- Severe fatigue
- Premature birth Brittle nails
- Decreasing concentration
- disability in learning
- Depression Arthritis
- Eczema
- Obesity
- Inflammatory diseases
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Complications of Omega 3
Many people do not get enough omega-3 in their diet.. The best thing to do is to get this nutrient from food, but supplements can also make up for the deficiency. slow.
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Overuse of omega-3 pills has other side effects, including the following:
- Heart complications: The results obtained from the study of the effect of fish oil in the treatment of cardiac arrhythmia that may lead to death, show that fish oil in some cases aggravates the arrhythmia. Arrhythmia occurs when the electrical impulses of the heart that regulate the heartbeat.. Fish oil.
- Complications related to diabetes: Changing blood sugar levels is another side effect of this fatty acid....so if you have diabetes, you should use its supplement with caution...Also, if you have chosen its pill, measure your blood sugar regularly.
- Consequences for men: Researchers from the "Fred Hutchinson" Cancer Research Center in the United States have concluded that the consumption of omega-3 capsules not only does not reduce the risk of prostate cancer, but also increases the probability of fatal cases of this disease by 70%.. The body's immune system or hereditary DNA molecule damage... hits.
It is important to mention that omega-3 supplements or fish oil supplements in high doses cause blood thinning.. For this reason, if you use blood-thinning drugs such as warfarin, be sure to consult a nutritionist before taking these products... Through the possibility of online consultation with a nutritionist, you can contact the best experts faster.
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Endword
Omega-3 fatty acids are vital for maintaining health....Getting them from food, including fish, is the best way to meet your body's needs..But if you don't consume enough fish, you can use American, Iranian or other countries' omega-3 tablets..GCORP LLC has the option of scheduling a visit and face-to-face consultation
..Read more: When should we take multivitamin tablets?
Frequently Asked Questions
If you eat fatty fish twice a week (such as salmon and sardines), you may not need a supplement...but if you have heart disease, are pregnant, or are vegetarian, talk to your doctor about the need for supplements....Adult dosage should be determined by your doctor..
This supplement can reduce the risk of inflammatory diseases or help treat them.. Those who do not get enough omega-3 through their diet can use this product under the supervision of a doctor.
Sources: healthline, eatingwell
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