Omega 3 fatty acids are essential fats that should be included in your diet. These extremely healthy fats have very important roles for your body and brain. However, most people who eat a standard western diet cannot get enough omega 3 fatty acids.
What are the Types of Omega 3 Fatty Acids?
Omega 3 fatty acids, which you need to get from foods, contain double bonds in their chemical structure. is a family of polyunsaturated fats. The tradition of calling it "omega" has to do with the placement of the double bond in the fatty acid molecule. Because they are necessary for health, they are also called essential fatty acids and your body cannot produce omega 3 fatty acids like other fats. There are 3 main types of omega 3 fatty acids:
There are many fatty acids belonging to the omega 3 class. The most important and well known of these are EPA, DHA and ALA.
EPA, also known as eicosapentaenoic acid DHA, also known as docosahexaenoic acid, is a 22-carbon omega 3 fatty acid member and can be obtained from fatty fish, especially algae. Almost 40% of the polyunsaturated fats of your brain are DHA. DHA intake is very important during both pregnancy and breastfeeding. It is definitely recommended for the development of the baby's nervous system. Breast milk also provides a significant amount of DHA to the baby.
ALA, also known as alphalinolenic acidALA, has 18 carbons and is found in significant amounts in some oily plants, especially flaxseed, chia seeds and walnuts. It is used for energy but has no other benefit. However, as an essential fatty acid, EPA and DHA, which have various biological functions in the body, can be converted into omega 3 fatty acids. However, ALA should not be taken as the sole source of omega 3. Because most of the ALA you take will be used only for energy.
What are the Benefits of Omega 3?
Omega 3 fatty acids are nutrients that have been studied extensively and have numerous benefits for the body. The health benefits are as follows:
- Blood triglycerides: Omega 3 supplements blood lipid
- Cancer: There is a relationship between consuming foods rich in omega 3 and a reduced risk of colon, prostate and breast cancer.
- Leveraging: Using omega 3 fatty acid supplements, helps you get rid of excess fat in your liver.
- Depression and anxiety: Taking omega 3 supplements such as fish oil helps reduce complaints about depression and anxiety.
- Inflammation and pain: Omega 3s, relieves the symptoms of certain diseases such as rheumatoid arthritis. It has also been shown to be effective in relieving menstrual pain.
- Hyperactivity: In children with hyperactivity, omega 3 supplements significantly reduce different types of symptoms.
- Asthma: Omega 3s can help prevent asthma in children and young adults.
- Baby development: DHA taken during pregnancy and breastfeeding significantly benefits your baby's intelligence development and eye health.
- Dementia: Some studies suggest that higher omega 3 intake It shows that it prevents Alzheimer's disease and reduces the risk of dementia.
- It also improves various risk factors for heart diseases.
What Are Foods Containing Omega 3?
You can get enough omega 3 fatty acids from fatty fish, algae and a few high-fat plant foods. Here is a list of 8 foods that are very high in omega 3 fatty acids:
- Walnuts
- Salmon
- Flaxseed
- Chia seeds
- Oysters
- Mackerel
- Soybean
- Cod
How to Take Omega 3 Supplements?
Fish oil contains both EPA and DHA. Algae oil contains enough DHA and can be a good alternative for those who do not eat fish. You should first talk to your doctor about taking a supplement. They may have specific recommendations or warnings depending on your health and other medications you take. There are also omega 3 pills and capsules available. Epanova, Lova Contains za, Omtryg and Vascepa DHA/DPA. Unlike fish oil supplements, these drugs are approved and monitored for quality and safety by the FDA for specific use. The most common side effects of fish oil are indigestion and gas.
Also, omega 3 supplements (DHA / EPA) may make bleeding more likely. an omega 3 supplement if you have a bleeding condition or are taking medications that can trigger increased bleeding, such as apixaban (Eliquis), betrixaban (Bevyxxa), clopidogrel (Plavix), prasugrel (Effient), rivaroxaban (Xarelto), ticagrelor (Brilinta), warfarin (Coumadin) Always contact your doctor before use.
What is Omega 3 Deficiency?
Deficiency of essential fatty acids - omega 3s or omega 6s - can cause rough, scaly skin and dermatitis. When there is a deficiency of omega 3 fatty acids, DHA decreases in plasma and tissue concentrations. If you do not get enough of these important fatty acids from your diet on a daily basis, you may experience various health problems such as sleep disturbance, dry skin and even heart disease.
The symptoms of omega-3 deficiency are: as:
- Dry skin
- Long hair
- Brittle nails
- Insomnia
- Poor concentration
- Fatigue
- Joint pain
What Happens If You Don't Consume Enough Omega 3?
Omega 3 fats have various functions in the body. They make molecules called eicosanoids that act as messengers in your body, and they work in your immune, circulatory, hormone and respiratory systems. Omega 3 fatty acids also have the task of providing energy to the body. The high ratio of omega 6 to omega 3 strengthens the possibility of developing various health problems. These health problems are:
- Obesity
- Inflammatory skin diseases
- Syndromes of metabolism
- Circulation and heart diseases
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