Omega 3, -6 and -9 fatty acids have an extremely important place in the concept of healthy nutrition. Omega is the last letter of the Greek alphabet and means "last". Omega fatty acids, consisting of omega-3 (alpha-linoleic acid), omega-6 (linoleic acid) and omega-9 (oleic acid), generally have functions such as brain development, strengthening the immune system and preventing coronary heart diseases. When looking at the effects of omega-3 fatty acids on health, it can generally be said that they have anti-inflammatory, analgesic (pain-reducing), antithrombotic (clot-preventing) and antimitogenic (cancer-preventing) effects. Omega-3 fatty acids are an important fatty acid that is necessary in the prevention and treatment of many diseases, from coronary heart disease to inflammation.
For healthy adults; You can get 0.5-1 g of omega-3 per day by consuming fish at least twice a week and oily fish 2-3 times a week. For individuals with a history of cardiovascular disease; 1 g EPA+DHA and for individuals with hypertriglyceridemia; Consumption of 2-4 g EPA+DHA is recommended. Fish oil supplements may be recommended for people who cannot get enough omega-3 from natural sources. People who use fish oil preparations must pay attention to some important points:
• When consuming fish oil, you should first check how much active ingredient (EPA+DHA) the fish oil contains. For example, the capsule is 500 mg; However, it may contain 100 mg of active ingredient.
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Liquid preparations contain much more active ingredient than capsules.
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1 fish oil capsule. It contains ≈10 kcal of energy.
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In 1 fish oil tablet; There must be at least 300 mg EPA and 150 mg DHA. EPA/DHA ratio should be 60%.
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Since there may be toxic elements in unpurified/unconcentrated fish oils; It is necessary to prefer those with the phrase "Approved by National and International Health Institutions" on the label.
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It should be questioned whether the fish oil used has been screened for heavy metals.
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Fish oil preparations should not be kept in places exposed to heat and light. Storing oils in opaque bottles and avoiding exposure to heat and sun
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Consumption of excessive amounts of polyunsaturated (poly-unsaturated) fatty acids increases free radicals. For this reason, it is recommended that those taking fish oil take an antioxidant such as vitamin E. All fish oil preparations on the market contain vitamin E as an antioxidant.
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Some mild side effects may be observed in individuals following the consumption of omega-3 fatty acids. For example, the amount that causes gastrointestinal discomfort is 1-3 g; The amount that leaves a fishy taste in the mouth is 1-3 g, the amount that causes poor glycemia levels in individuals with impaired glucose tolerance and diabetes is >3 g, the amount that causes an increase in LDL-type cholesterol in patients with hypertriglyceridemia is 3 g, the amount that causes omega-3 cholesterol at a dose of >3 g/day. Taking 3 fatty acids reduces the risk of clinical bleeding.
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Those who use blood thinners (aspirin, coumadin) and consume Ginkgo biloba and vitamin E supplements should start taking fish oil supplements under physician supervision. It is recommended.
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Before starting fish oil supplements, a dietitian or physician should be consulted.
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Omega 3 supplements contain phospholipids, triglycerides or ethyl esters. It may be in form. When evaluated in terms of absorption, the phospholipid form (the form in krill oils) has the highest absorption level. Then comes the triglyceride form. The ones with the lowest absorption are the ethyl ester forms.
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