The benefits of omega 3 and an easy scientific way to supplement it
benefits omega 3 plays important role in the body as a component of the phospholipids that make up cell membranes. In addition, early studies have linked omega-3 fatty acids to many other health benefits. However, much of the research proving this link is still in its early stages or is based on animal experiments.
1. The benefits of omega 3 can fight depression and anxiety
Studies show that people who consume omega-3 regularly suffer less from depression. Moreover, when people with depression or anxiety started taking omega-3 supplements, their symptoms improved. There are 3 types of omega-3: ALA, EPA, and DHA. Of these, EPA seems to be the most effective in combating depression.
2. benefits of omega 3 is useful for the eyes
DHA-one is of the omega-3 which is a major component of the retina. When you don't have enough DHA to meet your body's needs, you are more likely to experience vision problems. Therefore, getting a sufficient amount of omega - 3 helps reduce the risk associated with macular degeneration-one of the world's leading causes of permanent blindness and damage.
3. benefits of omega 3 boost children's brain health
Omega-3 is important for infant brain development. DHA accounts for 40% of unsaturated fatty acids in the brain and 60% in the retina. It is therefore not surprising that children who take a formula fortified with DHA have better eyesight than children fed a formula that does not contain DHA. Getting enough omega-3s during pregnancy provides many benefits for your baby including:
Developing better intelligence social skills and better communication reduces the risk of developmental delays reduce the risk of ADHD, autism, cerebral palsy
4. may improve risk factors for heart disease
For decades, researchers have noticed that fish-eating communities have very low rates of cardiovascular disease. This was then linked to omega-3 consumption. Omega-3 can significantly reduce triglyceride levels, lower blood pressure in people with hypertension, increase good cholesterol, prevent the formation of blood clots, inhibit plaque, and reduce the inflammatory response. Despite these positive effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes.
5. may reduce the symptoms of metabolic syndrome
Metabolic syndrome includes moderate obesity (also known as abdominal fat), as well as high blood pressure, insulin resistance, and high triglycerides. This is a big public health problem because it increases the risk of many other diseases including heart disease and diabetes. Omega-3 fatty acids may improve insulin resistance, inflammation, and heart disease risk factors in people with metabolic syndrome.
6. benefits of omega 3 can fight inflammation
Omega-3 fatty acids may reduce the production of molecules and substances that are involved in inflammation such as inflammatory cytokines and eicosanoids.
7. benefits of omega 3 can improve mental disorders
Studies show that omega-3 supplements can reduce the frequency of mood swings and relapses in people with schizophrenia and bipolar disorder. Supplementing with omega-3 fatty acids may also lessen aggressive behavior.
8. may fight age-related cognitive decline and Alzheimer's disease
Some studies show that taking omega-3 supplements helps reduce age-related cognitive decline and reduces the risk of Alzheimer's disease.
9. can help reduce fat in the liver
Fatty liver disease is increasingly prevalent in modern life, causing serious adverse health events if it is not controlled. Omega-3 fatty acid supplements are effective in reducing fat and hepatitis in people with alcoholic fatty liver.
10. improves bone and joint health
Studies show that omega-3 can improve bone strength by increasing bone density, which reduces the risk of osteoporosis. Omega-3 can also treat arthritis.
11. can improve sleep
Low levels of omega-3 fatty acids have been linked to sleep problems in children and sleep apnea in adults. Low DHA levels are also associated with low levels of the hormone melatonin (melatonin helps you fall asleep faster).
12. fats are good for your skin
DHA is a structural component of the skin. Healthy cell membranes result in smooth, hydrated, supple, and wrinkle-free skin. Omega-3s help protects your skin from sun damage in extreme weather. EPA helps prevent the release of collagen-nourishing substances into your skin after sun exposure.
The right way to supplement omega-3
Major health organizations such as the World Health Organization and the European Food Safety Authority recommend at least 250-500 mg of a combination of EPA and DHA per day for healthy adults. The American Heart Association recommends eating fatty fish at least twice a week to ensure optimal omega-3 intake to prevent cardiovascular disease.
However, if you don't eat a lot of fatty fish or seafood, you may need to consider taking a dietary supplement. Good EPA and DHA supplements include fish, krill, and algae oils. For vegetarians, it is recommended to supplement DHA from algae. However, some supplements contain harmful compounds due to pollution. Please consider its origin and processing before purchasing.
There is a limit to the amount of omega-3
you should eat. According to the US Food Administration, it is safe to take less than 2,000 mg of EPA and DHA combined daily from dietary supplements. High doses may thin the blood, tell your doctor if you have bleeding or are taking anticoagulants. Also, cod liver oil is rich in vitamin A, which in large doses can be harmful. Be sure to read and follow the dosage instructions.
Here are some foods rich in omega-3:
Salmon: 4,023 mg per serving (EPA and DHA)cod liver oil: 2,664 mg per serving (EPA and DHA)sardines: 2,205 mg per serving (EPA and DHA)anchovies: 951 mg per serving (EPA and DHA)flaxseed: 2,338 mg per serving (ALA)chia seeds: 4,915 mg per serving (ALA)walnuts: 2,542 mg per meal (Ala).
How much omega-3 should you eat every day?
This is a question that has caused a lot of controversy and discussion. Some people say that a daily dose of 2000 mg of EPA and DA is sufficient for healthy adults. The New York Times reports that most nutritionists recommend 3800 MG, which is less than what experts consider ideal.
What are the side effects of excessive omega-3 intake
High sugar levels. Bleeding. Low blood pressure and indigestion. Diarrhea vitamin toxicity is thinner. As a stroke.
What are the symptoms of omega-3 deficiency?
These include, but are not limited to, poor digestion, poor absorption of nutrients, high blood pressure, high blood glucose, depression, acne, acne vulgaris, food cravings, dry skin, liver disease, constipation, fatigue, cognitive impairment, hyperactivity, irritability, memory decline, premature aging, impaired social and cognitive development.
When should I take omega-3 in the morning or in the evening
They are available for use at any time of the day.