What are the benefits of omega-3 fatty acids for the body and what are its dietary sources?



The benefits of omega-3 fatty acids in improving health and helping prevent many diseases have been completely scientifically proven.

Omega-3 fats have numerous health benefits due to their anti-inflammatory properties. Omega-3 fatty acids come in three main forms: docosahexaenoic acid (DHA), alpha linolenic acid (ALA) and eicosapentaenoic acid (EPA).
Alpha linolenic acid is found in nuts and seeds and beef fed on natural grass and dairy products made from milk.
Docosahexaenoic and eicosapentaenoic acids, which have the greatest benefits for the body, are found in abundance in fish such as sardines, salmon and tuna, and we should focus more on these omega-3 fatty acids.



Benefits of omega 3 for heart health

The omega-3s in fish help regulate heart rate, lower blood pressure, prevent blood clots and reduce any inflammation in the body, all of which reduce the risk of heart attack and stroke.

Omega-3 fats also lower triglyceride and bad cholesterol (LDL) levels and increase good cholesterol (HDL). It is enough to eat 2 to 3 servings of fish a week to reduce the risk of heart attack by 50%.

Cancer prevention

Some research shows that consuming the right amount of omega-3 fatty acids prevents the rapid progression of bowel cancer and reduces the chances of developing prostate cancer in men and breast cancer in women.



Brain health and depression prevention

The main part of the brain is made up of fat, which works best when enough omega-3 fatty acids reach the brain through the bloodstream. Unsaturated fatty acids accelerate the connection between brain cells and reduce inflammation in different parts of the brain and help reduce the aging process of cells.

In addition to standard medical treatment, the use of omega-3 supplements helps to improve the condition of patients with Alzheimer's and depression.

Osteoporosis and joint pain

Osteoporosis is a common disease in the elderly and over 50 years, women are more affected than men, one of the main causes of osteoporosis is a decrease in the amount of hormones secreted by the adrenal glands that occurs after menopause . Omega-3s, vitamin D, and the elements zinc and magnesium help strengthen the adrenal glands and secrete more hormones that are involved in calcium metabolism and binding to bones.

It is important for women over the age of 40 to get enough calcium, magnesium, zinc, vitamin D and omega-3 fatty acids to prevent osteoporosis in old age and joint problems with a balanced diet and supplementation. Osteoporosis, especially in women over 55, has no definitive cure and can only be prevented from progressing.

In cases where a person suffers from problems such as joint pain and wear, omega-3 along with other beneficial compounds for cartilage such as glucosamine and chondroitin helps to improve the patient's condition.



In the following diseases, consumption of omega-3 fatty acids can help treat or prevent their progression.

High cholesterol

Good Low Cholesterol (HDL)

Depression

ADHD

Diabetes

Inflammatory diseases such as arthritis, rheumatoid arthritis and Alzheimer's

Skin problems such as eczema and psoriasis

Omega-3s also help you lose weight during low-calorie diets and are good for a healthy pregnancy and keeping your skin, hair and nails healthy.

Symptoms of omega-3 deficiency include poor memory, dry skin, heart problems, mood swings, joint pain and autoimmune disease.

Omega 3 deficiency is common among people in many countries, including our country, Iran, because of the excessive consumption of omega 6 and 9 fats, the appropriate ratio of omega 6 to 3 fat consumption is 3, but in the diet of most people this The ratio is 20. When we do not get a balanced ratio of omega 3, 6 and 9 fats, it leads to structural inflammation and a wide range of diseases, including cardiovascular problems.

People who eat a lot of hydrogenated oils and processed foods and vegetarians are more likely to be deficient in this nutrient.

The recommended amount of omega-3 fats recommended by doctors and nutritionists is 1.6 mg for men and 1.1 mg for women.

To get this amount, it is enough to consume 2 to 3 servings of fish per week. If you are not interested in consuming fish, you can use omega 3 dietary supplements.

It is also recommended that your diet include plenty of almonds, walnuts, flaxseed oil, cauliflower and Brussels sprouts.
If you are planning to buy omega 3 supplements, buy reputable brands and make sure that they do not contain toxic elements such as lead and mercury.

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