We can eat anything we can think of and somehow survive. But surviving does not mean being healthy. In order to be a healthy person, we must pay attention to what we eat and drink. It is known that Omega-3 fatty acids are among our greatest helpers in this regard. We are lucky, many foods that are abundant in our country are extremely rich in Omega-3.
Actually, the knowledge of how beneficial Omega-3 fatty acids are is not new. Even people who lived thousands of years ago, even though they could not name it, discovered foods containing Omega-3 fatty acids and understood that healthy life comes from these foods. Let’s take a closer look at the most frequently asked questions about these fatty acids, such as what Omega-3 is, what it does, what its benefits are, and what foods it is found in.
What is Omega-3?
Omega-3, in its simplest definition, are polyunsaturated fatty acids. It is extremely important for human and animal metabolism. It is possible to divide omega-3 fatty acids into three basic groups; ALA, EPA and DHA. ALA is taken from vegetable oils, EPA and DHA are taken from sea creatures. Nuts and seeds are extremely rich in Omega-3.
What does Omega-3 do, what are its benefits?
- It is good for depression and anxiety.
- Improves your eye health by repairing the retina.
- Contributes to brain development and health during pregnancy.
- Reduces the risk of heart attack.
- Reduces the risk of stroke.
- Decreases triglyceride value.
- Balances blood pressure.
- Increases good cholesterol.
- Prevents harmful blood clotting.
- Prevents vascular plaques.
- Reduces inflammation.
- It reduces hyperactivity disorder in children.
- Speeds up your metabolism.
- Strengthens the immune system.
- It prevents the formation of mental disorders.
- Prevents Alzheimer’s disease.
- Prevents age-related mental decline.
- It plays an active role in the fight against cancer types.
- Reduces the effects of asthma in children.
- Reduces liver fat.
- Improves bone and joint health.
- Relieves menstrual pain.
- Improves sleep quality.
- Regenerates skin cells.
If you say what else to do, you are right. Of course, don’t take a little Omega-3 every once in a while and expect it all to happen all at once. Get the Omega-3 fatty acids your body needs regularly and in moderation. So always make sure you have enough Omega-3 to provide these benefits in your body.
Omega-3 intake is extremely important, especially during pregnancy. Because these fatty acids play the biggest role in fetal brain development. If you take Omega-3 regularly before cardiovascular diseases appear, you will be protected from these diseases.
You can minimize the possibility of Alzheimer’s disease by taking Omega-3 in advancing ages. However, the common view of all experts is that you should take Omega-3 as a precaution against future ailments, not after what has happened. In other words, if you eat foods containing Omega-3 regularly and healthily while you are still young, you can spend your future years as a much healthier individual.
Omega-3 is found in which foods?
- Anchovy
- Bluefish
- Herring
- Tuna
- Marlin
- Orange rough fish
- Salmon
- Sardine
- Sturgeon
- Trout
- Tuna
- Oyster
- Walnut
- Flaxseed
- Linseed oil
- Canola oil
- Soybean oil
- Chia seeds
Even though the Omega-3 values and types in all these foods vary, you still make sure that you get enough Omega-3 into your body when you consume it regularly. Of course, do not forget to consider the side effects and your health status while consuming these foods.
The foods listed here are the foods richest in Omega-3. Omega-3 is also found in other seafood, nuts and seeds. Instead of taking such foods all at once, you should include them in your daily eating habits and take the Omega-3 fatty acids necessary for your body regularly.
What happens in omega-3 deficiency?
- Symptoms of omega-3 deficiency;
- Dry skin
- Lifeless hair
- Fragile nails
- Constantly feeling sleepy
- Loss of concentration
- Constant fatigue
- Joint and muscle pain
- Omega-3 deficiency results;
- Weight gain leading to obesity
- Inflammatory diseases
- Metabolism problems
- Circulatory problems
- Heart diseases
When we look at the omega-3 deficiency symptoms and consequences, we see that these fatty acids work just like oil added to a car engine. The body, which does not get enough Omega-3, hinders its functioning, gets tired easily because it does not receive one of the most important energy sources, and the immune system weakens. I mean, look at what happened because we didn’t eat two walnuts a day.
Of course, all these symptoms and ailments we’re talking about here don’t come on suddenly. In any case, Omega-3 fatty acids do not eliminate all these problems at once. However, if you follow a diet far from Omega-3 fatty acids for a long time, you may encounter these symptoms step by step and when you want to take precautions, you may find that it is too late for everything.
Who should take Omega-3 supplements?
There are plenty of Omega-3 fatty acids in almost all seafood, nuts and seeds that we come across. In other words, if people who eat regularly and healthily consume enough of these foods, they will get the necessary Omega-3 fatty acids. However, in some diseases, the need for extra Omega-3 may occur.
Omega-3 supplements, also called fish oil, are recommended by doctors to most cardiovascular patients. It is known that such patients are recommended to take 1 gram of supplements per day. But wait, don’t go and buy an Omega-3 supplement right away. First, consult your doctor and ask if you should take an Omega-3 supplement. Depending on the situation, reinforcement suggestions are already made.
We answered questions such as Omega-3, which is one of the most essential fatty acids for our body health, what it does, what are its benefits, what foods are found in, and we talked about what you need to know about these fatty acids. It is in your hands to have a much healthier body by regulating your eating habits and getting enough Omega-3 fatty acids.
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