What is fish oil (omega 3) and for what diseases is it useful?

Omega-3 fatty acids are one of the most important nutrients for human health, which is almost deficient in most people's diets. The most important omega-3 fatty acids are docosahexaenoic (DHA) and eicosapentaenoic (EPA). There are other types of fatty acids such as omega-6 and omega-9 that we often get in large amounts through our diet. I personally do not recommend the reason for taking omega 3 6 9 supplements and it is better to use only omega 3 supplements.



The role and function of omega-3 fatty acids in the body:

The human body is not able to produce omega-3 fatty acids, so we need to get them from food. Omega-3 fats are used in the body for many activities, the most important of which are:

To lubricate and lubricate the joints (slang for lubricating the joints)

Maintaining the flexibility of the cell membrane

As an anti-inflammatory agent, the body uses it to reduce inflammation

Omega-3 fatty acids are also essential for the activity of the central nervous system. The central nervous system includes the brain, spinal cord, nerve fibers, etc. Omega-3 fatty acids play an important role in the development of the nervous system, especially in infants and children. Omega-3 fatty acids in children prevent the proper formation and development of the nervous system, which can lead to diseases such as autism, learning disabilities, ADD, ADHD and growth retardation. And other neurological diseases.



Why do so many people today become deficient in omega-3 fatty acids?

This is directly related to agriculture and modern methods of raising poultry and livestock. In the past, poultry and livestock were fed from natural pastures, and people got enough omega-3 fatty acids by eating dairy products, eggs, They got beef and chicken and so on.

Today, poultry and livestock do not feed on natural pastures, and instead mostly feed on corn or other grains and cereals that contain small amounts of omega-3 fatty acids.

For this reason, their products such as meat, milk, eggs contain less omega-3 fatty acids than in the past.

Cereals and grains increase the weight of cows, sheep and other livestock, as well as the better taste of their meat. For this reason, breeders use them as a staple food for poultry and livestock.

Another point is that people have replaced plant products with animal products and most people use butter and vegetable oils such as sunflower, soy, corn, canola, the price of these products is cheaper compared to animal oils and butter. Although the consumption of vegetable oils is better for health due to lower cholesterol, but on the other hand, they contain a small amount of omega-3 fatty acids.

In any case, my purpose in saying this is to explain the cause of omega-3 fatty acid deficiency, not to compare vegetable and animal oils, and what is clear is that consuming vegetable oils is better than consuming animal oils.



Food sources of omega-3 fatty acids:

Fish: Fish is an excellent source of omega-3 fatty acids, especially tuna, salmon and sardines.

Tuna: Due to their relatively large size, products such as canned fish are prepared from these fish, in slang terms, and of course, it is also mistakenly called tuna. These fish, both fresh and canned, are high in omega-3 fatty acids but also high in mercury. Mercury is a toxic metal that increases in the body causing liver and central nervous system diseases and other problems, so it is not recommended to consume more than 2 meals a month.

Salmon: Salmon, like tuna, is high in mercury.

Sardines: One of the best sources of calcium, vitamin D and omega-3 fatty acids, and because they are small fish, they have a short lifespan and are quickly digested, resulting in less water exposure time and very little. They contain mercury.

Consumption of sardines, both fresh and canned, is very useful.

2-3 meals a week will fully meet the body's need for vitamin D and omega-3 fatty acids, and you will no longer need to take omega-3 or vitamin D supplements.



How much omega-3 fatty acids your body needs:

There is no set standard for omega-3 fatty acids, but most medical organizations and research institutes recommend 1000 mg of omega-3s per day for adults and 250 mg for children and adolescents.

Omega 3 dietary supplements

The most common omega-3 supplements are:

Fish Oil: It can be said that the best type of omega 3 supplements are fish oil that are produced and supplied in different doses of 250, 500, 1000 mg, etc., healthy adults if they are not interested in eating fish. They can take omega-3 supplements 3-4 times a week and 1000 mg each time.

Flaxseed oil: As the name implies, it is made from flaxseed and contains a significant amount of omega-3 fatty acids.

There are other types of omega-3 supplements, but the most commonly used are fish oil and flaxseed oil.



Benefits of consuming omega 3 fatty acids:

Heart Health: Omega-3s lower triglycerides and bad cholesterol (LDL) and increase good cholesterol (HDL), helping to maintain the elasticity of blood vessels. Omega-3 also thins the blood and reduces the adhesion of plaque, all of which increase heart health and reduce the risk of stroke.

Improve brain function: Omega-3 fatty acids are essential for brain activity and their consumption improves memory. According to the University of Maryland Medical Center, omega-3 deficiency causes depression, mood swings and memory impairment.

Rheumatoid Arthritis and Joint Diseases: Because omega-3s have anti-inflammatory properties and also smooth joint movement, they can be helpful for people with joint diseases.

Skin diseases: Some research suggests that taking omega-3 supplements may help treat some skin conditions such as eczema, psoriasis, itching and inflammation of the skin.

Because omega-3s help maintain cell membranes, taking supplements increases the freshness and freshness of the skin and reduces its aging process.

Lowering blood pressure: Some research shows that taking omega-3 supplements lowers blood pressure in people with high blood pressure.

Osteoporosis: Many studies show that taking omega-3 supplements strengthens the adrenal glands and releases more hormones such as testosterone, DHEA, estrogen, etc. Deficiency of some steroid hormones, especially in postmenopausal women, is a problem that reduces bone density, so omega-3 supplements along with other nutrients such as calcium, magnesium, vitamin D and manganese are thought to be helpful. Prevents osteoporosis.

Contraindications to omega-3 supplements:

Pregnant and lactating women: Pregnant and lactating women should take omega-3 supplements in consultation with their doctor.

Concomitant use with blood thinners: Omega 3 supplements and blood thinners such as aspirin, Plavix, etc. should not be used at the same time because omega 3 also dilutes the blood and increases the risk of internal bleeding.

If you have liver disease, diabetes, digestive problems, low platelet counts, be sure to consult a specialist before taking omega-3 supplements.