Omega-3s are nutrients that one gets from food (or supplements) and help build and maintain a healthy body. It is the key to the structure of any cell walls. They are also a source of energy and help the heart, the lungs, blood vessels and the immune system to function properly.
Two important omega-3 fats (EPA and DHA) are found mainly in specific fish. The ALA (alpha-linolenic acid), another omega-3 fatty acid, found in plant sources such as nuts and seeds.
DHA levels are particularly high in the retina (eye), the brain and sperm.
The body does not just need these fatty acids to function, but they also offer some great health benefits.
Health benefits of omega-3 fatty acids
Fish oil can lower elevated triglyceride levels. High levels of this fat in the blood put someone at risk for heart disease and stroke.
Yet, help with rheumatoid arthritis. Fish oil supplements (EPA+DHA) can reduce stiffness and joint pain and enhance the effectiveness of anti-inflammatory drugs.
also, Some researchers have found that omega-3s help with depression, however more research is needed to confirm.
DHA helps with the development of babies and is important for the visual and neurological development of infants.
Yet, a diet rich in omega-3 reduces inflammation, an essential ingredient in asthma. But more studies are needed to see if fish oil supplements improve lung function or reduce the amount of medication a person needs to control the condition..
Some studies show that fish oil can reduce the symptoms of ADHD (Attention Deficit Hyperactivity Disorder) to some children and improve their mental skills, such as thought, memory and learning. But more research is needed in this area.
Some research shows that Omega-3s can help protect against Alzheimer's disease and dementia and have a positive effect on the gradual memory loss associated with aging. But this is not certain yet.
Sources of Omega-3
Ideally, It is good to try to get omega-3 fatty acids from food and not from supplements. The goal is to eat fish high in DHA and EPA omega-3 fatty acids at least twice a week..
- Lake trout
While eating more fatty fish is a good idea, some are likely to have higher levels of mercury, polychlorinated biphenyls or other toxins. These include mackerel, the wild swordfish and the shark.
Fish such as wild trout and wild salmon are safer.
ALA is a good food source:
- Canola oil
- Soybean oil
- Chia seeds
While foods that contain omega-3 fatty acids have health benefits, a few — such as oils and nuts — can be high in calories. For’ this should be consumed in moderation.
Omega-3 supplements should be taken;
Fish oil has both EPA and DHA. Seaweed oil has DHA and can be a good choice for people who do not eat fish.
It is a good idea to talk to your doctor about taking a supplement first. They may have specific recommendations or warnings, depending on the health of their client and the other medications he is taking.
There are also omega-3 recipes available that are recommended for adults with triglycerides. 500 mg / dL or above. Unlike fish oil supplements, These drugs are approved and monitored for quality and safety by the FDA for a specific use.
Some people with heart disease may be advised to take 1 gram (1.000 milligram) daily of a combination of DHA / EPA from fish oil.
People with other conditions may take up to doses 4 grams per day.
But in case of cardiovascular (heart and blood vessels) disease and high triglyceride levels, Omega-3 supplements may increase the risk of atrial fibrillation. Atrial fibrillation is the most common type of defective heart rhythm (Cardiac arrhythmia).
This is why it is so important to talk to your doctor before taking omega-3 supplements., especially if he is taking other medicines or has health problems.
The most common side effects of fish oil are indigestion and gas.
Omega-3 supplements (gave / EPA) may make bleeding more likely. If someone has a bleeding condition — or taking medications that could increase bleeding, such as apixaban (Eliquis), betrixaban (Bevyxxa) etc., should talk to a doctor before using omega-3 supplements.