What is Omega-3? Health benefits of omega 3 fatty acids

What are Omega-3 Fatty Acids? Omega-3 is a polyunsaturated fatty acid that is essential for human health. Omega 3 fish oil supports heart and brain health. Omega-3s cannot be produced by the body and must be obtained through food: naturally and supplemented. Omega 3 can be broken down into 3 groups: Alpha-linolenic Acid (ALA), Eicosapentaenoic Acid (EPA) and Docosahezaenoic Acid (DHA).

The dietary supplement industry in recent years has always focused on investing in research on fish oil pills. The reason is because omega-3 plays an important role in brain health, reducing belly fat and fighting pain and arthritis. This explains why many people recommend buying fish oil products if they are working out.

There was a time when a lot of people doubted the importance of omega 3. However, it is studies and experiments that prove the opposite. The very article how to reduce belly fat has partly proved its importance. And if you have gone to practice, you must supplement, if you do not want to have joint pain.

Omega-3 fatty acids are extremely important fats that you should include in your diet. However, most people have no idea what it is. This article will explain everything you need to know about omega-3 fatty acids, including the different types, how they work, and the benefits of omega-3 fatty acids.

What are omega-3 fatty acids? Health benefits of omega-3

Omega-3s are a chain of fatty acids that are essential for the body's functioning and offer a multitude of health benefits. Since our bodies cannot produce this omega-3 on its own, it must be obtained from our diet.

The 3 most important types of omega-3 fatty acids are,

• ALA (Alpha-linolenic acid)

• DHA (Docosahezaenoic Acid)

• EPA (Eicosapentaenoic Acid)

ALA is found mainly in plant foods, while DHA and EPA are found mainly in animal foods and seaweed. Some foods rich in omega-3s are fatty fish, fish oils, flaxseeds, chia seeds, flaxseed oil, and walnuts. For those who can't get enough of these foods, choose omega-3 supplements, such as fish oil or seaweed oil.

Three types of omega-3 fatty acids

Let's learn more about the research surrounding this fatty acid! EPA and DHA are the two most important groups of fatty acids found in natural foods and supplements, while ALA is commonly found in nuts, seed oils, and green vegetables. Since EPA and DHA are mainly from meat and fish - two extremely important ingredients in the daily diet of athletes, it will be analyzed more than ALA.

Although the human body has a mechanism to convert EPA and DHA from ALA on its own, this process is usually very limited. Therefore, you need to constantly add meat, fish and fish oil to promote the full power of fish oil for health.

There are 3 main types of omega-3 fatty acids – ALA, DHA and EPA.

1. ALA

ALA is one of the most common omega-3 fatty acids in the diet. The human body primarily uses ALA for energy, but it can be converted into the bioavailable forms of omega-3s, EPA and DHA. (first)

However, this transformation is not enough for human needs. Only a small percentage of ALA is converted into these two forms. Foods high in ALA are flaxseeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans.

2. EPA

EPA is found mainly in animal foods, such as fatty fish and fish oils. However, some types of seaweed also contain EPA. It plays a role in many bodily functions. Part of EPA can be converted to DHA.

3. DHA

DHA is one of the most important omega-3 fatty acids in the body. It is a major structural component of the brain, retina, and many other body components. Like EPA, it is commonly found in animal foods, such as fatty fish and fish oil. Meat, eggs, and grass-fed dairy products also contain sizable amounts of EPA. (2)

Vegetarians often lack DHA and should take seaweed supplements to ensure adequate intake of this omega-3 each day.

Omega-6:omega-3 . ratio

Omega-6 fatty acids also play important roles in the human body, similar to what can be obtained from omega-3s. Both are used to produce signaling molecules, called eicosanoids, which have different roles in inflammation and blood clotting. (3)

However, omega-3s help fight inflammation and bring a lot of health benefits. In the Western diet, the diet is often richer in omega-6s than omega-3s. Therefore, this ratio tends to skewed towards omega-6.

Maintaining a balance between these two fats – often used with the phrase omega-6:omega-3 ratio – is crucial for optimal health. Although there is not enough evidence to prove that omega-6s are harmful to health, most health professionals agree that getting enough omega-3s each day is important for health.

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How do omega-3 fatty acids work?

Omega-3 fatty acids, especially DHA, are essential for brain and retinal function. It is especially necessary for pregnant and lactating women because DHA can affect the health and intelligence of the baby. (4)

In addition, supplementing with enough omega-3s also offers countless great health benefits for adults. This is especially true for long-chain acids such as EPA and DHA.

Although the evidence is mixed, many scientific studies have shown that omega-3 fatty acids can help fight a number of diseases, such as breast cancer, stress, physiological disorders and many other diseases. other inflammatory diseases. If you don't eat fish or other food sources of omega-3, consider supplements, as they are very cheap and effective.

What are the effects of omega-3 fatty acids according to scientific evidence?

Omega-3 fatty acids are extremely important. They have many benefits for the body and brain. Here are the benefits of omega-3 that you need to read carefully to know why you should supplement every day.

1. Omega-3 can fight depression and anxiety

Stress is one of the most common psychological disorders in the world. Symptoms are usually sadness, lethargy, and loss of joy. Anxiety is also a common disorder, often presenting with symptoms of frequent anxiety and stress.

Fortunately, studies have shown that people who regularly take omega-3 supplements have a reduced risk of depression and anxiety. In addition, those who are suffering from depression or anxiety and start taking omega-3 supplements, surely their symptoms will be greatly improved. (5)

There are 3 types of omega-3 fatty acids: ALA, EPA, and DHA. Of these three, EPA is generally the most resistant to depression.

2. Omega-3s May Help Improve Vision Health

DHA is a major component of the structure of the retina of the eye. If you don't get enough DHA, it can potentially cause a variety of vision problems. Fortunately, getting enough omega-3s can reduce your risk of developing macular degeneration, one of the world's leading causes of eye damage and permanent blindness.

3. Omega-3s May Improve Brain Health During Pregnancy and Infants

Omega-3s are extremely important for brain development and infant development. DHA accounts for 40% of the polyunsaturated fatty acid content in the brain and 60% in the structure of the retina. Therefore, it is not surprising that babies who are fed DHA-fortified formula often have better eyesight than babies who are not fed this formula. (6)

Getting enough omega-3s during pregnancy often offers many benefits for your baby, including:

• Smarter

• Better social and communication skills

• Fewer behavior problems

• Reduces the risk of growth retardation

• Reduce the risk of autism

4. Omega-3s may reduce the risk of cardiovascular diseases

Heart attack and stroke are the world's leading causes of death. Decades ago, researchers discovered that people who eat fish regularly are less likely to suffer from these diseases. Later, it was discovered that it was thanks to the intake of omega-3s. (7)

Since then, omega-3 fatty acids have often been linked with a multitude of benefits for heart health. Consists of:

• Triglycerides: Omega-3s can reduce triglycerides by 15-30%.

• Blood pressure: Omega-3s may lower blood pressure in people with high blood pressure.

• Good HDL cholesterol: Omega-3s can increase good cholesterol levels.

• Blood clotting: Omega-3s can help blood molecules stick together. This helps prevent blood thinning.

• Plaque: Omega-3s help prevent plaque from restricting or impeding blood flow in the arteries.

• Inflammation: Omega-3s can reduce the production of harmful chemicals that are often present when the body is inflamed.

For some people, omega-3s also help lower bad LDL cholesterol. However, the evidence is still mixed. Therefore, more studies are needed to prove this. Despite the positive effects on heart health, there is no convincing evidence that omega-3 supplements can help prevent heart attacks or strokes.

5. Omega-3s May Reduce Symptoms of Hyperactivity Disorder in Children

Hyperactivity disorder (ADHD) is a disorder in the ability to concentrate and be hyperactive. Several studies have found that children with ADHD often have relatively low blood levels of omega-3 fatty acids compared with healthy children.

Plus, many studies have found omega-3 supplements can reduce symptoms of ADHD. The benefits of omega 3 fatty acids also lie in their ability to help improve the inability to concentrate and get things done. Recently, researchers have discovered that fish oil supplements are one of the most promising treatments for ADHD. (8)

6. Omega-3s May Reduce Symptoms of Metabolic Syndrome

Metabolic syndrome is a series of problems. It often causes belly fat, high blood pressure, insulin resistance, high triglycerides and low good cholesterol. This is a common problem because it increases the risk of diseases, including cardiovascular disease and obesity. Omega-3 fatty acids may help improve insulin resistance, inflammation, and cardiovascular disease in people with metabolic syndromes.

7. Omega-3 can fight inflammation

Inflammation is a natural response to injections and injuries in the body. Therefore, it is essential for good health. However, sometimes the inflammation lasts a long time, even without any wound. This is called chronic inflammation.

This chronic inflammation is also a minor reason for chronic heart disease and cancer. Fortunately, omega-3 fatty acids can help reduce the production of chemicals and molecules associated with inflammation…

8. Omega-3 helps fight autoimmune diseases

In autoimmune diseases, the body's immune system often mistakes healthy cells for foreign cells and begins to attack them. Type 1 obesity is a prime example, where your immune system attacks the insulin-producing cells inside the spleen. Omega-3s can fight some of these diseases and are especially important for babies.

9. Omega-3s Can Improve Mental Disorders

Low levels of omega-3 in the body can be the cause of mental disorders in many people. Many scientific researchers have recommended that omega-3 supplements can reduce the frequency of psychological disorders. Supplementing with omega-3 fatty acids can reduce feelings of irritability.

10. Helps Support Healthy Fat Triglycerides

First, what are triglycerides? Triglycerides are a form of fat that provides energy for metabolism in the body. It is commonly found in vegetable oils and animal fats. However, if the Triglyceride index is too high, it will cause some dangerous diseases such as stroke, heart attack, etc.

Diet and exercise habits greatly affect triglyceride levels. For some people, due to genetics, this fat content is always much higher than the average person, even if that person eats and exercises scientifically.

However, to solve this problem, just increase the amount of omega 3 every day is enough. Omega 3 will help balance Triglycerides. As mentioned above, when you see a high level of triglycerides, it will give you an early warning of your health condition because at this time high levels of LDL cholesterol (bad cholesterol) - the cause of heart disease.

Therefore, we recommend that you eat fish at least once a week to balance glucose and cholesterol levels.

11. Omega-3 plays an important role for people who need to lose weight

The best way to fully engage in any weight loss diet plan is to make sure you're full and the omega-3s do that.

A study published in the journal Appetide demonstrated that one group of people had a diet containing 1300mg of omega-3 fatty acids and another group had a diet of only 260mg of omega-3. After the four-week period, those who consumed more fatty acids reported feeling less hungry.

12. Helps burn excess fat

One more important point you need to pay close attention to, consuming an adequate amount of omega 3 can help improve many of the health benefits from regular exercise. According to a study published in the American Journal of Clinical Nutrition, experimental subjects were divided into four groups and received one of the following combinations:

• Use only sunflower oil - omega-6

• Sunflower oil and exercises

• Only omega-3

• Omega-3 and exercise

Those in the omega-3 group and the exercise group improved their blood cholesterol levels and lost more fat than the other three groups. It is this combination that will help you quickly get in good shape.

13. Helps the brain work better

Omega 3 fatty acids play an important role in the functioning of the brain. A study published in the European Journal of Clinical Investigation gave experimenters 2 options, 1 is 4g omega 3, 2 is 1 amount of olive oil per day.

Then, they will do some tests on cognition, brain… After 5 weeks, the people taking omega-3 felt sober. In short, eating enough omega-3 fats will make you HEALTHY!

14. Good for the skin

DHA is a structural component of the skin, responsible for the health of the cell membranes that make up the majority of your skin. A healthy cell membrane helps to keep the skin smooth and wrinkle-free.

EPA also offers a multitude of benefits for your skin, including:

• Controls the rate of oil production and keeps the skin moist.

• Prevents keratinization of hair follicles and hair.

• Reduces premature skin aging.

• Reduce the risk of acne.

In addition, omega-3 also helps protect your skin from the effects of the sun. EPA helps block (block) your skin's release of compounds that eat away at collagen after sun exposure.

Guide to choosing and absorbing omega-3 pills

While you can get EPA and DHA from natural fat-rich food sources, supplements are usually best. Simply because the substances have been carefully filtered.

EPA and DHA are abundant in fish oil tablets. That's all you need to know about what omega-3 fatty acids are and their health benefits.

That's all you need to know about what omega-3 fatty acids are and their health benefits. This is an extremely important fatty acid for the body and needs to be replenished every day through food or drink.