Counting omega-3 fatty acids is one of the important nutrients, and humans get it through foods and supplements, the body is unable to produce it by itself, so let's find out what comes of everything related to omega-3:
What is omega-3
Omega-3 is a fatty acid found in abundance in fish, the substance responsible for the production of many substances that maintain the balance of many vital processes in the body, such as:
Blood pressure.
Body heat.
Infections.
The pain.
Blood clotting.
Sensitivity
Omega-3 is also one of the very important supplements for children and infants, due to the important role it plays in the proper development of the brain from the embryonic stage in the womb, and it has an equally important role in children with learning difficulties, concentration disorders, and even behavioral disorders.
The benefits of omega-3
1- Promote heart health
Many studies have proven that increasing the consumption of fish oil, which is one of the sources of omega-3, may reduce the risk of cardiovascular disease, reduce the risk of heart failure, and lead to a decrease in mortality.
It also positively affects the function of the cardiac endothelium, reducing the likelihood of developing ventricular fibrillation disease.
2- Lowering triglyceride levels
Omega-3 protects against atherosclerosis, because it reduces the amount of triglycerides, and it has been shown that treatment with a dose of 3-4 g of fish oil per day reduced the level of triglycerides by an average of up to 30%.
3- Reduce the risk of premature birth
Research has shown that pregnant women who were at risk of premature birth and were treated with a dose of fish oil of 2.7 g per day suffered less from premature birth.
It should also be noted that the lack of omega-3 consumption during pregnancy causes a deficiency of docosahexaenoic acid (Docosahexaenoic acid) in pregnant women, which may increase the likelihood of postpartum depression.
4- Contribute to the fight against depression
Several studies have shown the relationship between omega-3 consumption and depression, showing that:
.The more fish and its products are consumed, the lower the incidence of depression.
.The higher the consumption of omega-3, the lower the incidence of postpartum depression in women, behavioral disorders becomes.
5- Help in the treatment of infections
The effectiveness of omega-3 fatty acid has been proven in the prevention and treatment of several diseases, as several studies have indicated the primary role played by Omega-3 in some cases of inflammation, it contributes to the following:
Relieve symptoms of infections in the lung, such as: asthma.
Improving the condition of patients with arthritis.
Blocking the production of inflammation-stimulating compounds, minimizing the symptoms of joint infections, pain and stiffness during the morning hours.
6- promote brain health
Providing the body with enough omega-3 regularly is important to maintain and protect the brain during life, and reduce the deterioration and decline of mental and thinking cognitive abilities with age, as the level of omega-3 in brain cells begins to decrease with age, which leads to an increased risk of dementia and Alzheimer's disease, so it is recommended to add it to the diet always for its health necessity.
Sources of omega-3
Omega-3 fatty acid is found in many foods, most notably the following:
a.Fish, especially salmon, tuna and sardines.
b.Vegetable oils, such as: flaxseed oil, soybean oil.
c.Fortified foods, such as: some types of eggs, yogurt, juices, milk.
It should also be noted that the concentration of acids in fish is influenced by the following factors:
a-The quality of her food.
b-The area of its growth and life, such as: fish farming facilities, or its natural environment such as seas and rivers.
c-The part that is eaten from the body of the fish.
d-Hunting season
The dangers of omega-3 deficiency
Omega-3 deficiency causes many problems, including the following:
1.Problems with hair, nails, skin.
2.Feeling tired, sleep problems.
3.Lack of concentration and attention.
4.Soreness of joints, spasm of feet.
5.Disorders of the menstrual cycle in women.