You probably know at least one person taking fish oil into increase your omega-3It is said to benefit the health of the heart, eyes and cognitives. But what exactly are Omega-3? In addition to the potential benefits, it is important to take into account the side effects and if the omega-3s are suitable for your body. You must also keep in mind that omega-3s are present in many foods you can have in the pantry or fridge right now, so supplements may not be needed unless your doctor recommends them.
What are Omega-3 fatty acids?
Omega-3 fatty acidsA type of polyinsaturated fat, is an essential part of the human diet. Unlike other fat that the body is capable of synthesizing (called non-essential fatty acids), Omega-3s cannot be done from scratch. They are vital to various body processes, such as hormones for the coagulation of the blood, contraction and relaxation of the artery and genetic functions. That is, we need omega-3 and we can only get them out of the food or supplement. There are three main types of omega-3 fatty acids:
- Eicosapentaenoic acid, or EPA
- Docosahexaenoic acid, or DHA
- Alpha-linolenic acid, or wing
Adding Omega-3 to your diet
Different types of foods provide different omega-3 fatty acids. The first two types, EPA and DHA, are abundant in fish, which is why they are usually called “omega-3 marine”. The third type, wing, is common in various food sources, including certain oils, nuts, leafy vegetables and some meats.
Some of the The best sources of omega-3s are:
- Sand
- Wild salmon
- Blue tuna
- Mackerel
- Sardines
- Anchovy
- Lake tortilla
- Low grated
- Nut
- Linen oil
- Grass -fed animals fed
- Then of chia
- Canola oil
The fish, by far, is the best source of Omega-3. If you are a vegan or do not eat seafood, you may need to work especially to get enough of these important fats in your diet. In this case, Omega-3 supplements can be useful, especially for EPA and DHA. Although the body naturally converts a small amount of wing to DHA and EPA, it may be a good idea to ensure that you consume fish or supplements that include them.
Benefits with omega-3 sciences
Scientists have noticed several benefits that may be associated with omega-3 fatty acids. Some of these have more tests than others, so we will look at the most notable benefits with some of the most promising scientific support.
Download the risk of heart disease
A wide range of studies has shown a connection between heart health and omega-3 fatty acids. It seems that fats have a positive impact Various aspects of cardiovascular health. However, above all, the omega-3s have been correlation With a more stable heart rate, lower blood pressure and heart rate, better function of blood vessels and lower levels of inflammation.
Replacing saturated fatsuch as red meat, butter, and whole fat dairy, with unsaturated fats such as omega-3s can reduce the risk of developing heart disease.
Combat anxiety and depression
Although more research is needed on the exact correlation between mental health and omega-3 intake, there seems to be strong tests that these fats can help them reduce depression and anxiety For many people. The EPA, in particular, has shown Promising results as a treatment for mild to moderate depression.
Improve eye health
Omega-3s-EPA and DHA in particular-have an important role in building the Cell makeup of our eyes. Not only do they help during our early stages of development, but research suggest that a constant and adequate intake of these fats can help prevent Vision problemssuch as Macular degeneration later in life.
Promote prenatal and childish brain development
Scientists actively study the general connection between Omega-3s and brain health, particularly in the uterus and during our early life. Some studies have shown that the children of mothers who take Omega-3 supplements during pregnancy and breastfeeding May have better mental processing capabilities than those who do not. In addition, studies have shown that mothers who take DHA supplements can improve the nutrition of breast milk For babies, leading to a better cognitive function and the later view of life.
Slow cognitive descent
Due to the connection between Omega-3s and General Brain Health, maybe not strange some research It supports that these fats can stop the cognitive decrease as we grow old. This may be especially promising to help stop the effects of dementity And Alzheimer’s disease, although more research is needed in this area.
Scientists continue to study these and many other benefits of omega-3 fatty acids, including their effect on ADHD, metabolic syndrome and some autoimmune diseases.
Disadvantages to Omega-3 supplements
Generally, generally Doctors recommend That you get most or all of your omega-3 fatty acids from food sources. Baked fish (not fried) are the best to add to your diet, along with some of the other foods mentioned above.
Omega-3 supplementssuch as fish oil or cod liver oil, offer many of the same benefits as getting these fats through food sources. These supplements are generally considered safe when taken in moderation. However, there are some possible disadvantages to consider.
Risk of bleeding
There is an indication that Omega-3 supplements can improve the effects of blood coagulation medicines, herbs and supplements. When it meets, it can increase the risk of bleeding or reduce the ability to stop bleeding.
Other potential medicine interactions
It takes more research on how fish oil supplements interact with other dietary drugs and supplements. In particular, there may be adverse interactions between omega-3 supplements and drugs taken for blood pressure, birth control and weight loss.
General side effects
Some Omega-3 supplements users have noticed the general discomfort associated with them. This may include stomach, nausea and diarrhea burns.
Other side effects of the omega-3 supplements that some have noticed include a fisherman’s postgust and a bad breath, along with eruptions in some cases. Those who have seafood allergies also need to consult their doctors before taking fish oil supplements.
Should you take omega-3 supplements?
Omega-3s are essential for cell growth and general health, and it is essential to include them in your normal dietary intake. Ideally, it is best to do it through sources such as fish, walnuts, linen oil and other foods rich in omega-3 fatty acids.
However, if you cannot include these foods in your diet, Omega-3 supplements are a relatively secure alternative. It is easy to find supplements with a balanced portion of the three large omega-3s and are relatively cheap. Keep in mind, however, that they must be taken moderately and consult with your doctor. Some Omega-3 supplements may interact with other medicines or supplements you are taking and you can experiment with other side effects.
Although more research is needed to fully discover all the advantages of omega-3, one thing is clear: they are an important part of any balanced diet.
