This week, I would like to tell you in detail about omega 3 fatty acids, which you often hear about due to their presence in fish. The benefits of omega 3 fatty acids, which you know as friends of our brain, are not limited to the brain only. Let's examine these fatty acids in detail.
The importance of omega 3 fatty acids dates back to the Greenland Eskimos.
In a study conducted on Greenland Eskimos, although the foods they consumed contained high amounts of fat, cardiovascular diseases were increased. It has been determined that their bodies are resistant to asthma and many chronic diseases. The reason for this is explained by the frequency of consumption of seafood containing unsaturated fats such as omega 3.
We call the fatty acids that we need to get from outside as essential fatty acids since they are not produced in our body. Omega 3 and Omega 6 are also among the essential oil group. There are some factors that prevent the production of essential fatty acids in our body. To these; We can give examples of trans fatty acids found in foods such as alcohol, unsaturated fatty acids, cholesterol, adrenaline, ready-made foods and margarine. Diabetes, hypertension and high cholesterol also reduce production. Additionally, high consumption of glucose (table sugar) reduces this production.
Fish such as mackerel, herring, sardines, trout and salmon, and eggs are animal sources of omega 3. Flaxseed oil, walnuts, canola oil, pumpkin seeds, hemp seed oil, legumes, purslane and green leafy vegetables can also be counted as herbal sources. Many of the things we mentioned and corn oil contain omega 6. The form of Omega 3 used in the body is EPA and DHA. I mentioned these terms for what I have to say in the "Things to consider when choosing omega 3 supplements" section.
Omega 3 accelerates the development of the brain, nervous system and eyes in babies, while it lowers high triglyceride values, prevents heart rhythm disorders, reduces blood clotting in adults. It is a fatty acid that prevents arteriosclerosis, slows down Alzheimer's disease and reduces blood pressure. It is also used to protect against heart diseases and some types of cancer, and to prevent and treat inflammatory conditions in the body. A� Most research shows that it prevents the growth of breast cancer cells in humans. Recent research has revealed that omega 3 fatty acids found in fish increase insulin function and delay the occurrence of the disease, especially in Type-II diabetics. It has also been mentioned in studies that omega 3 used during pregnancy prevents the risk of miscarriage or premature birth and plays a role in increasing the weight of the baby. Studies have found positive effects of omega 3 use on intestinal flora. It is also known to have positive effects on mood, such as anxiety and depression.
Although there is no clear consensus between the American Heart Association and the European Clinical Research Society on omega 3 and omega 6 intake, in general, taking more than 15 grams of fish oil will increase bleeding tendency. Consuming more foods containing omega 6 than foods containing omega 3 has been found to be negative in terms of cancer formation and progression. Healthy adult individuals can obtain approximately 0.5-1 grams of omega 3 by consuming fish 2 to 3 times a week. I can recommend 1 gram of omega 3 for individuals with heart disease and 2-4 grams of omega 3 for individuals with high triglycerides. However, if you are an individual who does not consume enough of the natural resources we have mentioned, you can use omega 3 supplements by consulting your doctor. You should consult a physician before using it, especially if you have an allergy. However, I would like you to know that my suggestion and first choice is always to meet our needs from natural foods.
So, what should you pay attention to when choosing supplements?
- First of all, how much of the EPA and DHA contents we mentioned? You should check that it is high. Because the important active ingredients for omega 3 supplements are EPA and DHA. The omega 3 supplement you choose should contain between 500 and 1000 mg of EPA and DHA, depending on the daily dosage.
- Liquid supplements contain more active ingredients than capsule forms. Smell, taste etc. If it does not bother you, you can choose liquid forms.
- When you examine the label, make sure that it contains the phrase "Approved by National and International Health Institutions".
- Fish oil supplement should be placed in a warm and bright place. It should not be stored, it should be stored in an opaque bottle and in a place away from the sun.
- Individuals who use blood thinners should never use vitamin E supplements without consulting a physician.
Diets that start on Mondays should not be used. I hope it will continue and I wish you a healthy week.
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