In the past, people consumed Omega-3 sources through hunting and gathering. But today, modern farming and industrial processing techniques have caused Omega-3 fatty acids to fall from our diet. For this reason, most people’s Omega-3 levels are below what is needed. However, Omega-3 fatty acids have grown in popularity in recent years and have become more readily available through a variety of food supplements and dietary sources. Today, Omega-3 fatty acids are considered an important source of nutrients known to have heart health, brain function, immune system and many other health benefits.
What is Omega 3?
Omega-3 is a group of polyunsaturated fatty acids that are important for human health. Omega-3 fatty acids cannot be produced in the body and therefore must be obtained through food. The most common Omega-3 fatty acids are called docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). Seafood (for example, salmon, tuna, mackerel, and sardines) is at the top of the list of foods containing omega 3. ALA is found in plant sources (for example, flaxseed, chia seeds, and walnuts). However, the conversion of ALA to DHA and EPA is limited, so it may be more beneficial to take it directly from seafood.
Omega 3 benefits have a very important effect on human health. DHA and EPA in particular contribute to heart health, and their regular consumption can reduce the risk of cardiovascular disease. Omega-3 fatty acids also have many other health benefits, including brain health, mental health, immune function and controlling inflammation. For daily omega-3 intake, the American Heart Association recommends consuming 100-250 grams (3.5-8 ounces) of oily fish at least twice a week. Alternatively, Omega-3 supplements are available but should be chosen in the right dosage and quality.
What does Omega 3 do?
Omega-3 fatty acids are an important nutrient with many beneficial effects that are vital for the normal functions of the human body. The benefits of omega 3 capsules can be listed as follows:
- Heart health: Omega-3 fatty acids are essential for supporting heart health. Its regular consumption can reduce the risk of heart attack, stroke and other cardiovascular diseases. Omega-3 fatty acids have many effects that contribute to heart health, such as lowering blood pressure, reducing triglyceride levels and preventing blood clots.
- Brain health: Omega-3 fatty acids are also important for brain health and mental health. DHA is particularly critical for brain development and function. Omega-3 fatty acids can help increase mental performance and improve memory and focus.
- Eye health: DHA is also important for retinal and visual functions. Omega-3 fatty acids may help reduce the risk of eye diseases such as age-related macular degeneration and dry eye syndrome.
- Inflammation: Omega-3 fatty acids can help reduce inflammation in the body. Inflammation is an underlying factor in many diseases, so Omega-3 fatty acids have an important role in controlling inflammation.
- Immune function: Omega-3 fatty acids can help fight infections by supporting immune function.
Because omega-3 fatty acids have many health benefits, it’s important to try to consume them regularly. Fish and other seafood are one of the best sources for Omega-3 fatty acids. However, for those who cannot consume seafood, Omega-3 supplements may also be an option.
What’s in Omega 3?
Because omega-3 fatty acids are vital for the body’s normal functions, it’s important to try to get them as part of a healthy diet. “What foods have Omega 3?” The foods that answer the question are as follows:
- Fish: Oily fish such as salmon, sardines, mackerel, tuna, and herring are one of the best natural sources of Omega-3 fatty acids. There are many diet programs where consuming fish is recommended at least twice a week.
- Sea products: Seafood such as crab, shrimp and oysters are rich in Omega-3 fatty acids.
- Vegetable oils: In particular, flaxseed, chia seed, and walnut oil are sources of a type of Omega-3 fatty acid called alpha-linolenic acid (ALA). But herbal sources may be less effective because the body can’t convert ALA into more DHA and EPA.
- Egg: Some omega-3 fortified eggs may be enriched with DHA and EPA.
- Omega-3 supplements: Omega-3 supplements such as fish oil, krill oil, coral calcium, seaweed oil can be used to compensate for Omega-3 deficiency.
How is Omega 3 used?
Natural sources of omega-3 fatty acids are foods such as salmon, tuna, sardines, mackerel, flax seeds, chia seeds, and walnuts. Including these foods in your diet can help increase your Omega-3 intake. Omega-3 supplements are also available. They come in capsule, liquid, and tablet form and often contain Omega-3 from fish oil or vegetable origin. The use of supplements should be done in the recommended dose and should be taken in accordance with the advice of your doctor. When you need to take Omega-3 supplements at the dose your doctor recommends for you, it is important to take the supplements with meals and follow the directions for use.
Who can not use Omega 3?
Most omega-3 fatty acids can be used safely by humans, but in some cases their use may not be appropriate. Pregnant or breastfeeding women, those on blood thinners, or those with bleeding disorders should not use high-dose Omega-3 supplements. Also, allergy sufferers should avoid using Omega-3 supplements. Especially people with fish and seafood allergies may be sensitive to fish-derived Omega-3 supplements and should prefer herbal supplements. If you have any health conditions or medication use, you can talk to your doctor about the use of Omega-3 supplements.
Does omega 3 make you gain weight?
Omega-3 fatty acids do not make you gain weight, on the contrary, they can help you lose weight. Omega-3 fatty acids can have a positive effect on lipid metabolism, inhibiting the process of fat storage in the body and promoting the conversion of fats into energy. Omega-3 fatty acids can also increase feelings of fullness, helping you eat less.