Omega-3 is a concept we often refer to but not many know their uses.
Not all fats are harmful to the body. In particular, omega-3 fatty acids are one of the good fats that reduce the risk of heart disease, depression, dementia and arthritis. However, you need to eat supplements because your body can not produce this acid.
What is Omega-3?
Omega-3 is an essential fatty acid for the body. We ourselves can not synthesize and produce omega-3s, so the only way to supply this fatty acid to the body is to eat omega-3 rich foods. There are many types of omega-3 fatty acids but the three most common are Ecosapentaenoic Acid (EPA), Ecosapentaenoic Acid (EPA) and Alpha Lipoic Acid (ALA).
Besides omega-3, we often hear about omega-6 and omega-9. Omega-6 is also an unsaturated fatty acid. GLA in omega-6 helps fight inflammation, DGLA protects the heart and AA accelerates wound healing. Omega-9 is also an unsaturated fatty acid but our body can produce this acid. Omega-9 plays an important role in reducing the risk of cardiovascular disease and supporting the treatment of many other diseases.
1. Prevent cardiovascular disease
Heart attacks and strokes are two of the highest causes of death in the world. Decades ago, researchers observed that people who ate more fish had a lower incidence of cardiovascular disease compared to the average person. Afterwards, many studies have shown this to be due to the effect of omega-3 absorption from fish.
2. Reduce fat in the liver
Fatty liver disease that is not caused by alcohol is a very common disease. It increases the risk of obesity and is a major cause of chronic liver disease. Providing enough omega-3s your body needs will reduce the amount of fat in the liver and inflammation for people with non-alcoholic fatty liver disease.
The addition of fish oil to the body will also help reduce high levels of triglycerides in the blood. Therefore, the risk of cardiovascular problems is reduced.
3. Improve sleep quality
Deep sleep is one of the basic factors for optimal health. Studies suggest that sleep deprivation can lead to more diseases such as obesity, diabetes and depression. Omega-3 deficiency causes insomnia in children and sleep apnea in adults. In addition, deficiency of DHA also reduces the amount of hormone melatonin – hormones help you fall asleep.
Studies have shown that adequate intake of omega-3 fatty acids in both children and adults can help to prolong sleep as well as improve sleep quality.
4. Good for the skin
DHA is a structural component of the skin, responsible for building up the cell membranes and plays an important role in nourishing the skin.
A healthy cell membrane will give your skin a soft, creaseless and non-dry complexion.
5. Treatment of rheumatoid arthritis
Regular intake of fish (EPA and DHA) can help reduce muscle and joint pain. In addition, omega-3 fatty acids also enhance the effectiveness of anti-inflammatory drugs.
6. Support the treatment of depression
Depression is one of the most common neurological disorders in the world. Many studies show that civilized countries with a population that consumes more omega-3 rich foods, the number of people suffering from depression is less. Therefore, it is thought that fish oil can be effective in preventing depression and help reduce the symptoms of depression in patients with bipolar disorder.
7. Develop the brain and improve vision
Up to 60% of the brain is fat and DHA accounts for one fourth of that. DHA is an important nutrient for developing vision and neuralgia in children. That’s why mothers often give DHA to their children at an early age.
DHA is also a major structural component of the brain and retina. When you are not getting enough DHA, you may experience visual problems. When loaded with enough omega-3s, it reduces the risk of macular degeneration – one of the major causes of blindness and permanent eye damage.
8. Treating the lack of attention and hyperactivity
Some studies have shown that fish oil can reduce the symptoms of attention deficit hyperactivity disorder and hyperactivity disorder; It also improves mental abilities such as thinking, remembering, receiving, etc. in some children. However, there is not much research on this issue. In addition, doctors often recommend fish oil is not a cure and we should not use fish oil instead of other drugs.
9. Improving neurological disorders
People with mental disorders are often found to have low levels of omega-3s in their bodies. Many studies have shown that adequate absorption of omega-3 can reduce psychological instability and reduce recurrence in people with schizophrenia and bipolar disorder. In addition, fish oil can help reduce violent behavior.
10. Alzheimer’s disease
Some studies have shown that fish oil may help protect the brain from Alzheimer’s (a form of dementia) as well as dementia. In addition, fish oil is also a positive effect in gradually improving dementia due to aging.
11. Helps against autoimmune disease
An autoimmune disease is a disease in which the immune system will confuse healthy cells with strange cells and start attacking them. Type 1 diabetes is a typical example. This disease causes the immune system to attack insulin-producing cells in the pancreas.
Omega-3 in fish oil works against these diseases and is especially important in the early stages of life. Many studies have shown that adequate intake of omega-3 is essential during the first year of life to reduce the risk of autoimmune diseases including type 1 diabetes, adult autoimmune diabetes and disease. multiple sclerosis, …
Fish oil can also aid in the treatment of lupus, rheumatoid arthritis, Crohn’s disease (psoriasis), and psoriasis.
12. Prevent cancer
Cancer is one of the highest causes of death in the world. Fish oil has been shown to reduce the risk of certain cancers. Some studies have shown that people who drink a lot of fish oil can reduce their risk of colon cancer by up to 55%.
In addition, many studies have shown that fish oil can reduce the risk of prostate cancer in men and breast cancer in women.
Note when taking omega-3 supplements
Dose of use
Although omega-3 is beneficial for health, if too little or too much is added, it is not good. So you need to pay special attention to the dosage you are giving your body.
According to the World Health Organization, we should eat fish at least twice a week to ensure that the body has enough DHA. Most organizations recommend a minimum of 250-500 mg of EPA and DHA per day for healthy adults. For pregnant women, they should provide about 500 mg per day throughout the cycle and this may increase at the end of the cycle as this is the time when the baby needs omega-3 to form the brain and nerves.
Some people with a specific health condition will be required to consume omega-3s that are different from normal people. Patients with coronary artery disease should take 1000 mg of omega-3 daily. This figure in patients with high triglyceride levels is from 2000 to 4000 mg EPA and DHA per day.