What Are the Benefits of Omega-3?

What are the benefits of Omega 3 ? Omega 3 fatty acids are not produced naturally in the body. However, it is equally necessary for the body. In this case, we need to take them with food or supplements. Omega 3 reduces the risk of heart disease, prevents depression and anxiety, reduces menstrual pain, protects eye health and fights Alzheimer’s disease.

What is Omega 3?

Omega 3 fatty acids are long chains of fatty acids found naturally in most of our food. Especially wild salmon, which has more than 1,500 milligrams in 84.9 grams, is one of the first foods that come to mind. Omega 3 fatty acids are among the essential oils in the polyunsaturated structure that should be taken into the body. They are also called vitamin F. Our body cannot produce these fatty acids naturally. The only way to consume them is through food or supplements. What are omega 3 fatty acids? The most important omega 3 fatty acids;

• GLA (gamma linolenic asit)
  • GLA is   categorized as an omega-6 fatty acid.
    • donkey grass
    • Frank grapes
    • borage oil
    • It is found in hemp seed oil.
• ALA (alpha linolenic acid)
  • This plant-based omega-3 is found in green leafy vegetables.
    • Flaxseed and chia seeds
    • Canola, walnut, and soybean oils (these rancid oils are generally not recommended for use)

ALA is known as short-chain omega-3. Your body needs to convert it into longer-chain EPA and DHA to synthesize it. This process is quite inefficient because only one percent of the ALA you consume is converted into long-chain fatty acids your body needs (the ratio is slightly higher for women)

• DHA (docosaheksaenoik asit)
  • This 22-carbon molecule;
    • In oily fish
    • In krill oil
    • It is also found in algae oil.

When you consume too much DHA, your body converts some of the DHA molecules to EPA to keep them at equal levels. Your body also needs another type of fatty acid, omega 6, to function properly and prevent many diseases. Examples of omega-6 fatty acids are linoleic acid and arachidonic acid. They are found in vegetable oils, safflower oils, meats, poultry, and eggs. {one*}

• EPA (eicosapentaenoic acid)
  • EPA is a 20-carbon fatty acid. 
    • in oily fish
    • It is found in algae oil and krill oil.

Your body can synthesize this molecule as it was first taken into the body. EPA and DHA are omega-3s that are needed in high amounts to benefit the body.

• ETA (Eicosatrienoic Acid)
  • ETA is a lesser-known omega-3 fatty acid than other fatty acids, containing 20 carbons like EPA but only four bonds instead of five.
    • Roe deer oil
    • Green-lipped mussel is rich in ETA.

ETA belongs to the eicosanoid family, which are molecules synthesized from oxidized polyunsaturated fatty acids to mediate cell communications.

According to a study at Lipid Technology, DHA, EPA, and DHA are found in fish and other seafood. However, DPA is much lower than DHA and EPA. SUPERB; It is found in plants, plant-based oils, and foods rich in ALA.

What Does Omega 3 Vitamin Do?

Omega 3, which is used in the necessary amount for the body and met from various foods, has a preventive effect for many diseases. Although the first reason that comes to mind for consuming foods containing omega 3 is nervous system disorders, it also plays an important role in curing many diseases.

Omega-3 Fatty Acids

Fatty acids are extremely important for our health. Many benefits have been observed, especially in body and brain development. Fatty acids must be present in the diet. Each fatty acid has extremely important and different benefits for the body. The consumption rate can also turn these benefits into losses in some cases. Therefore, care should be taken to consume it carefully and without overdose.

Fats are among the building blocks of the body. It helps the absorption of vitamin A , vitamin D , vitamin E and vitamin K , which we get with oils, nutrients and supplements . These foods must be consumed with a certain amount of fat in order to maintain balance in the body. Fatty acids that make up oils when combined are present in certain proportions in foods. Fatty acids are collected in 2 separate groups:

• Saturated fatty acids: Saturated fat is solid at room temperature, so it is also known as “solid fat.” It is mostly found in animal foods such as milk, cheese, and meat. Poultry and fish have less saturated fat than red meat. Cakes, cookies, and other desserts made with butter and margarine contain a lot of saturated fat. (Saturated fat can raise your cholesterol)

• Unsaturated Fatty Acids: Unsaturated fat is liquid at room temperature. It is mostly found in oils obtained from plants. Eating unsaturated fat instead of saturated fat can help regulate your cholesterol levels. Monounsaturated fat and polyunsaturated fat are types of unsaturated fat. {2nd*}

Omega-3 fatty acids are in the group of unsaturated fatty acids and the body cannot produce these fats. For this reason, these oils are called essential oils. These oils in the essential oil group can only be obtained through foods and supplements.

How Should Omega 3 Supplements Be? Why Use Omega 3 Supplements?

What are the Benefits of Omega 3 Fish Oil?

Fish oil, which is rich in heart-friendly omega 3 fatty acids, has been observed to reduce blood triglycerides, alleviate inflammation and alleviate the symptoms of problems such as rheumatoid arthritis . However, consuming more fish oil does not mean that it will provide more benefits. As a result of consumption in very high doses, it can do more harm than good.

Fish Oil Benefits

What are the Benefits of Omega 3?

Omega 3 is of great importance for the human body. It has many benefits, especially for your body and brain health. {3*} 17 science-backed benefits of omega 3 fatty acids:

Prevents Depression and Anxiety

Depression is one of the most common mental disorders in the world. Depression symptoms ;

• Numbness
• Sadness and apathy towards life
• Anxiety , constant worry and tension
• Binge eating or loss of appetite
• Difficulty falling asleep, waking up frequently, or sleeping for long hours
• Slowness in speech and bodily movements
• Loss of concentration, difficulty making decisions
• suicidal tendencies

Is Omega 3 good for depression? Studies show that people who regularly consume omega-3s are less likely to become depressed. What’s more, it has been observed that people with depression or anxiety experience improvement in their symptoms for a while after they start using omega-3 supplements . As a result of another study, EPA has been proven to be effective against depression as a common antidepressant drug.

Beneficial for Eye Health

Is Omega 3 good for the eyes? DHA is an important structural component for the retina of the eye. When adequate amounts of DHA are not taken into the body, problems may occur in the eyes and visual functions. It has been observed that omega 3 deficiency poses a low risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness. {4*}

Omega-3 Supports Brain Health During Pregnancy and Early Years

Is Omega 3 used during pregnancy? Omega-3 vitamin is of great importance for brain health and development in infants. DHA makes up 40% of the polyunsaturated fatty acids in your brain and 60% of your eye retina. Babies fed a formula fortified with DHA have been shown to have better eyesight than babies fed formula. {4*}

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Reduces Heart Disease Risk

Does omega 3 prevent heart attack? Stroke and heart attack are the leading causes of death in the world . There is not enough study on whether omega 3 has an effect on heart attack and heart failure . However, in studies on patients with heart failure for any reason, omega 3 supplementation has been observed to reduce overall mortality rates by up to 9%. Therefore, omega 3 supplementation is beneficial and can be recommended in patients with heart failure. 

In the past, researchers noticed very low rates of these diseases in fish-consuming populations.

Reduces Inflammation

Inflammation is a natural response and your body’s fight against infection and damage in your body. For this reason, it is vital for your health. Also, the problem of inflammation can sometimes manifest itself for a long time even in the absence of infection or injury. This condition is called chronic or long-term inflammation. Long-term inflammation, that is, inflammation, can lead to the emergence of almost many chronic diseases, including heart disease and cancer. {5*}

Omega-3 fatty acids can reduce the production of increased molecules and substances associated with inflammation, such as inflammatory eicosanoids and cytokines.

Fights Against Autoimmune Diseases

Does omega 3 strengthen the immune system? In autoimmune diseases , the immune system sees healthy cells as harmful cells and begins to attack them. Type 1 diabetes occurs when your immune system attacks the insulin-producing cells in your pancreas. This is an example of one of the autoimmune diseases. Omega 3 supplements can fight some of these diseases, and omega-1 use, especially at an early age, can be effective in preventing many diseases.

It has been proven that taking enough supplements during teenage years reduces the risk of many autoimmune diseases, including type 1 diabetes and multiple sclerosis. {6*}

Reduces ADHD Symptoms in Children

Is Omega 3 good for attention deficit? ADHD is attention deficit and hyperactivity disorder. Some studies indicate that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers. Studies have shown that omega 3, that is, fish oil, as it is known in the society, is not sufficient on its own to prevent disorders that cause attention deficit, hyperactivity and similar behavioral disorders. Before giving these supplements to your children, you should consult your doctor or a healthcare professional. However, Omega-3 has also been observed to reduce the symptoms of ADHD. {4*}

Effective on Metabolic Syndrome Symptoms

Metabolic syndrome is a dangerous condition in which certain factors increase the risk of heart attack, stroke and diabetes. Metabolic syndrome is an important health problem that affects young people and children as well as adults. Sedentary life, unbalanced and inadequate nutrition, smoking , stress cause metabolic syndrome to occur at earlier ages. People with metabolic syndrome have a much higher risk of developing type 2 diabetes, cardiovascular diseases and all infectious diseases.

Helps Heal Mental Disorders

Is Omega 3 good for mental health? People with psychological disorders often also have omega 3 deficiency. Research shows that omega-3 supplements can reduce mood swings in individuals with schizophrenia and bipolar disorder . {4*}

Fights Alzheimer’s Disease

Is Omega 3 used for forgetfulness? The decline in brain functions is among the inevitable consequences of aging. Some studies show that higher fatty acid intake prevents age-related mental decline, forgetfulness and Alzheimer’s disease. {7*}

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Helps Prevent Cancer

What are the benefits of omega 3 for cancer? It is stated that omega-3 protects against cancer, helps regulate blood sugar, strengthens the immune system and strengthens the brain, retina, skin and sperm cells. Studies show that individuals who consume omega 3 have a 55% lower risk of colon cancer . {8*}

Helps Relieve Asthma Symptoms

Asthma is a chronic lung disease with symptoms such as shortness of breath , coughing and wheezing. Asthma is caused by inflammation and swelling in the lung airways. Severe asthma attacks can have very dangerous consequences. Most importantly, this is becoming a more and more common health problem. Studies have shown that children and young people who consume omega 3 have a reduced risk of asthma.

May reduce fatty liver

Does Omega 3 cause fatty liver? Fatty liver disease (NAFLD) is more common than you think. It has been observed that people who use fatty acid supplements have reduced liver fat and inflammation problems. {9*}

What are the Skin Symptoms of Fatty Liver? Plants Good for Fatty Liver

Beneficial for Bone and Joint Health

What is Omega 3 good for? Osteoporosis and arthritis are two common diseases that affect the skeletal system. They are at the top of the list of dangerous diseases that occur in omega 3 deficiency. Omega 3, which is beneficial for the musculoskeletal system, reduces the risk of developing these diseases. Omega 3 supports the accumulation of calcium in the bones and reduces the activity of enzymes that can cause joint inflammation. For this reason, you can reduce the risk of these ailments by taking omega 3 supplements. {10*}

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Relieves Period Pains

Menstrual pain occurs in the lower abdomen and pelvis. It often spreads to the waist and thighs. Therefore, pain greatly affects the quality of life. Studies have shown that women who consume omega-3s experience lower levels of menstrual pain .

Helps Sleep

Does Omega 3 make you sleepy? Quality sleep is the key to having a healthy body. However, when our immune system weakens, stress, insomnia and fatigue can occur. It is recommended to use Omega 3  for better  sleep quality and for your body to renew itself.

Studies have linked insomnia to many diseases, including obesity, diabetes, and depression. {11*} Low levels of fatty acids can cause sleep problems in children and obstructive sleep apnea in adults. {12*}

Beneficial for Skin Health

What are the benefits of Omega 3 for the skin? DHA is responsible for the health of the cell membranes that make up most of the skin. The healthy cell membrane of the skin ensures that the skin is moist, soft and flexible, and prevents premature aging. Omega 3 regulates the oil balance of the skin, balances the hydration of the skin, prevents inflammation and exfoliation in the scalp, delays premature aging of the skin, and eliminates acne problems . Getting enough omega-3 fatty acids is necessary for adults to have a strong and healthy structure.

How to Moisturize Dry Skin?

What Are The Damages Of Omega 3?

Heart-friendly and rich in fatty acids, Omega-3 is known to reduce blood triglycerides, effectively relieve inflammation and relieve symptoms of ailments such as rheumatoid arthritis. However, excessive intake of fish oil and omega 3 brings harm as well as these benefits. Here, it is especially important not to consume excessively. 

Discomforts that may occur as a result of too much omega 3 consumption:

Raises Blood Sugar

Studies show that large amounts of fatty acid supplementation can increase blood sugar levels in individuals with diabetes. One small study proved that consuming 8 grams of omega-3 fatty acids per day led to a 22% increase in blood sugar levels in individuals with type 2 diabetes over an eight-week period. {13*}

Kanama

Does omega 3 cause nosebleeds? High consumption of fish oil is among the causes of gum and nose bleeding. A study of 56 people found that consuming 640 mg of fish oil (omega 3) supplements per day over a four-week period reduced blood clotting in healthy adults. This means that in case of any injury or bleeding, the blood flow cannot be easily stopped.

Generally, you should stop taking fish oil and using blood thinners such as Warfarin before surgery. It is recommended that you talk to your doctor before you start using omega 3 supplements.

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Diarrhea

Does omega 3 cause diarrhea? The problem of diarrhea is directly related to the consumption of fish oil (omega-3). It is one of the most common side effects of omega 3 taken into the body, and this is especially seen in high-dose omega intake.

Supplements should be taken with food to avoid diarrhea problems while using supplements. If symptoms persist, the dosage should be reduced first. If the problem persists despite this, help from a specialist doctor should be sought.

Stroke

A hemorrhagic stroke is the condition that results from bleeding in the brain, usually due to ruptured weakened blood vessels. According to new research, omega 3 supplements have very little risk of causing a stroke or death. However, high doses of omega-3s are likely to increase the risk of stroke and heart disease. More research continues every year to obtain clear data on this situation.

Insomnia

Does omega 3 cause insomnia? Studies have proven that moderate consumption of fish oil can improve sleep quality. For example, in a study of 395 children, taking 600 mg of omega-3 fatty acids daily for 16 weeks proved to be highly effective in improving sleep quality. However, in case of overdose, it has also been observed that taking too much fish oil can cause insomnia.

What’s in Omega-3?

The recommended daily dose of omega-3s by the National Institutes of Health is 1,100 milligrams. For men, this rate has been determined as 1,600 milligrams per day. Omega support can be easily obtained from many healthy foods that we are used to consuming during the day.

Foods Containing Omega-3

What foods contain omega-3 ? What’s in Omega 3? The list of foods containing omega 3, approved by the US Department of Agriculture; 

• Beef: 149 mg zinc per 170 g (ground, raw)
• Wild rice : 156 mg of zinc in 1 cup (cooked)
• Spinach: 166 mg zinc in 1 cup (cooked), 41 mg zinc in 1 cup (raw)
• Eggs: 225 mg of zinc per egg
• Mustard seeds : 239 mg of zinc (ground) per tablespoon
• Red lentils: 240 mg of zinc per half cup (raw)
• Purslane: 300 mg of zinc per half-cup cup
• Winter squash : 1 cup of squash heads 332 mg of zinc
• Green beans: 375 mg of zinc in 1 cup (cooked)
• Anchovies : 594 mg of zinc per 28.3 g (canned, drained)
• Soybeans: 671 mg of zinc per half cup (roasted)
• Oysters: 720 mg of zinc per 100 grams
• Canola oil: 1.2779 mg of zinc per 1 tablespoon
• Caviar: 2,098 mg of zinc per 2 tablespoons (32 grams)
• Chia seeds: 2,140 mg of zinc per tablespoon (12 grams)
• Sardines: 2,205 mg of zinc per cup (canned, drained)
• Flaxseed: 2,350 mg of zinc per tablespoon
• Walnuts: 2,656 mg of zinc per ¼ cup (in shell)
• Flaxseed oil: 7,258 mg of zinc per tablespoon

In addition to this list;

• Salmon
• Walnut
• Flaxseed
• Chia Seed
• Oyster
• Soybean
• Cod Fish
• Foods such as mackerel are also very rich in omega 3.

Omega-3 fatty acids are essential fats for the body. These healthy fats are extremely important for the body. Most people who follow a standard diet do not get enough omega-3s. It is possible to say that he is not even close to the amount he should take. Therefore, after consulting a specialist or consulting your doctor, the recommended dose of fish oil pills , omega 3 capsules or fish oil capsule supplements should be used.