Fats are divided into saturated and unsaturated fats. Saturated fats; While it is found in foods such as red meat, chicken, milk, yoghurt, cheese and butter, unsaturated fats are found in foods such as fish, walnuts, hazelnuts, almonds, flaxseed, sunflower, corn, soy, olive and canola oil. Omega 3 is a type of unsaturated fat found in high amounts in oily fish such as salmon, mackerel, anchovy, herring, tuna and sardine. It is divided into two groups: EPA and DHA. It is popularly known as fish oil, but not every fish is rich in omega 3.
What is the use of omega 3 fatty acid?
Omega 3 fatty acid has been found to be very beneficial to the human body. It is one of the nutrients whose benefits are still being researched and a new area of positive effect is being discovered every day. Its positive effect, which begins with the development of the baby in the womb, has been the general focus and result of scientific studies that it is very effective in reducing the risk of occurrence and progression of diseases that occur with old age and changing the bad course of the disease in a positive way.
Migraine, depression, inflammatory diseases. It has a positive effect in the treatment of cancer types, especially asthma and bronchitis, skin diseases, obesity, diabetes, Alzheimer's, breast, prostate and colon cancer.
Is Omega 3 fatty acid necessary?
60% of the human brain consists of fat, and one third of this fat consists of omega 3 fatty acids. Omega 3 is necessary for the individual to survive, but it cannot be produced by the human body. Therefore, it must be taken into the body with food.
What is the effect of omega 3 fatty acids on heart health?
Cardiovascular diseases rank first among deaths with known causes all over the world. According to many studies, it has been proven that regular consumption of omega 3 fatty acids positively affects heart health. While a study shows that regular consumption of omega 3 fatty acids reduces the risk of cardiovascular diseases by 35-40%, another study conducted on women shows that the risk of coronary heart disease is higher when comparing individuals who consume fish less than once a month with those who consume fish 1-3 times a month. It was observed that it decreased by 21% is. In addition, omega 3 fatty acid regulates blood circulation and contributes greatly to preventing arteriosclerosis.
It has been proven by many scientific studies that it has a positive effect on reducing the levels of triglyceride and LDL, known as bad cholesterol, in the blood, as well as increasing the good cholesterol, namely HDL. High serum triglyceride increases the risk of vascular occlusion, arteriosclerosis, and sudden heart attack.
It helps blood pressure to remain at desired levels by regulating blood circulation.
Many clinical studies have shown that regular omega 3 consumption of individuals with heart failure or who have had a heart attack reduces the risk of a second heart attack or death due to it. It has been found to significantly reduce the risk of
It prevents clotting due to the blood thinning effect of Omega 3.,
It reduces the CRP level in the blood.
Regulates heart rhythm.
How much should be consumed?
The recommended dose for the effectiveness of Omega 3 fatty acids is 850 mg to 1.5 g. 300 grams of salmon contains approximately 5.5-6.5 grams of omega 3 fatty acids, while 300 grams of mackerel contains 7-8 grams. On average, when 300 grams of fish is consumed, around 900 mg of omega 3 fatty acids are obtained.
To get enough Omega 3, fish should be consumed 2-3 times a week. Salmon, mackerel, anchovy, herring, tuna and sardine should be preferred at least once.
Read: 0
