Fats are one of the most important elements required for human nutrition. By combining with proteins and forming lipoproteins, they form the building materials of the cell and also provide a high energy source. Since the human body cannot synthesize essential fatty acids, they must be taken with food.
Unsaturated fatty acids are defined according to the number and location of double bonds in the molecule.
The presence of the first double bond from the end to the beginning of the fatty acid molecule is omega. or "n", and unsaturated fatty acids are grouped in 3 groups as n-3, n-6 and n-9. Saturated fatty acids and monounsaturated n-9 fatty acids can be synthesized in the human body. Therefore, it is not necessary to take them externally through food. Polyunsaturated fatty acids (PUFA) containing more than one double bond are divided into 2 subcategories as n-3 and n-6. Since both of these cannot be synthesized by humans, they must be obtained from outside through food. These fatty acids are considered "essential" and their intake with food is of great importance.
The positive effects of n-3 fatty acids on cardiovascular health are becoming an even more important issue every year. Studies show that the risk of vascular occlusion decreases as a result of taking capsules containing these fatty acids. It is recommended that everyone consume fatty fish twice a week, and that coronary heart patients should take products containing EPA and DHA derived from fatty fish every day as a dietary supplement.
What is it found in and what are its benefits?
Let's see which foods contain this Omega 3 (n-3)? Flaxseed oil, green leafy vegetables, and oily fish such as china, mackerel, trout, herring, tuna and salmon contain omega 3. The dominant and most important fatty acids found in oily fish and fish oil are EPA and DHA. While EPA plays an important role in preventing cardiovascular diseases, DHA plays an important role in brain and nerve development, strengthening memory, increasing concentration, and reducing the problem of Alzheimer's disease.
Therefore, consumers should use the nutritional label to determine the EPA and DHA levels in the fish oil capsule. read the readings Ok is important. It should not be neglected to check the EPA concentration for protection from cardiovascular diseases and the density of DHA for mental development.
It is known that fish oils also provide beneficial effects in diabetic patients, and studies have shown that n-3 fatty acids obtained from fish oil are effective on hyperglycemia. They stated that it is effective in providing and glycemic control.
Consumption of adequate amounts of n-3 in the diet provides positive effects in preventing menstrual syndrome and postmenopausal hot flashes in women.
The presence of significant amounts of EPA and DHA in the diet is believed to prevent pregnancy. It is known that it improves the quality of life and provides a supportive effect on brain development in the fetus. It is known that fish oils provide benefits such as reducing inflammation in muscles and joints and slowing down arthritis.
In order to obtain adequate amounts of omega 3, which is essential for the body to be taken externally, fish, which is the best source, should be consumed at least twice a week. It is possible to take n-3 fatty acids through diet or in capsule form as a dietary supplement. Some fish may contain methylmercury and other contaminants, so it is necessary to purchase fish oil and dietary supplements from reliable and legally producing companies. Taking up to 3 grams of n-3 daily has been considered safe. Consuming more than 3 grams should be done under the supervision of a doctor, too high intake may cause excessive bleeding due to its blood thinning effect.
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