Omega 3: Eat Right and Exercise Right

You should have heard of Omega-3 fatty acids as a group of essential nutrients that are essential for good health. However, do you know what Omega-3 really is? How does it work in the body, and why does the body need it? How can you make sure you get enough? How can you make sure you do not overuse it?

We bring you a simple, easy-to-understand theme that gives you a great idea of ​​Omega-3 as a group of ingredients and supplements.

What are Omega-3 Fatty Acids

The food we eat is fat. All fats are made up of small units called fatty acids. There are two types of fatty acids – essential (the body cannot make these) and non-essential (the body can make these). Omega-3s are a group of essential fatty acids needed by the body for a few biochemical processes but cannot be made on their own.

The body needs Omega-3s to control its inflammatory response and blood clotting mechanisms. Healthy growth and function of the eyes and brain also require Omega-3s.

There are 11 types of Omega-3 fatty acids called Omega-3s.

Of these, three types – eicosatetraenoic acid (EPA), docosahexaenoic acid (DHA), and Alpha Linolenic Acid (ALA) are the most important as these are bioavailable forms which means the body can absorb and use them in other ways without just getting them. Power.

In fact, the body can only use EPA and DHA Omega-3s. However, the body can convert ALA into DHA / EPA and use it.

Omega-3 Natural Foods

Omega-rich foods

As we have said, there are three main types of Omega-3 fatty acids.

Both of these EPA and DHA are found in seafood such as algae, fatty fish such as salmon, trout, eel, tuna, anchovies, and mackerel, as well as fish oil / krill. For this reason; EPA and DHA are also called marine Omega-3s.

ALA on the other hand is found in plant-based foods such as flaxseed, flaxseed oil, walnuts, canola oil, and chia seeds.

EPA and DHA are Omega-3 forms that are most commonly bioavailable i.e. the body is able to absorb these quickly and efficiently. AHA is not widely available as bioavailable as not all of it is converted to EPA / DHA to aid in the functioning of organic chemicals.

Health Benefits of OMEGA 3

Omega-3s support many areas of health. Here’s a brief look:

1) The benefits of the Heart

Omega-3s help lower cholesterol and triglycerides in the blood. In fact, Omega-3s also help lower LDL (bad cholesterol). Note that since both high triglyceride and cholesterol counts are associated with a higher risk of heart attack, Omega-3s may help protect against coronary heart disease.

2) Benefits of the Immune System

The body uses Omega-3s to control its inflammatory response. This is why the use of Omega-3 can help reduce joint pain, especially those associated with arthritis.

3) Baby Health Benefits

In infants, the use of Omega-3 helps support the development of sight (sight) and emotions (brain and nerves).

4) Neurological Health Benefits

Omega-3s are essential for the proper functioning of the brain and nerves. As these also support the body’s ability to thicken blood, this helps to protect against brain damage that can occur as a result of blood clotting.

Note: Low levels of Omega-3s are also linked to depression, dementia, memory loss, pre-menstrual syndrome (PMS), breast cancer, and many other serious illnesses.

Why take Omega-3 as a Supplement

The Benefits of Omega

Any nutrients are better considered in their natural way, as part of a normal diet. How, though, does one make sure that you are getting enough Omega-3s?

You can eat a lot of fish, of course, but most fishing is now done in polluted and polluted water rich in heavy metals such as mercury. Therefore, if you take too much fish, it can have serious side effects.

If you are a vegetarian depending on the seeds and nuts of your Omega-3 requirement, note that most AHA do not convert to EPA and DHA. Also, nuts and seeds are high-calorie foods that can disrupt your diet.

Then there is another factor. EPA and DHA work best when taken in a ratio of 3: 2 i.e. for every 3 EPA molecules, you should eat 2 DHA molecules.

So how do you get the right amount of Omega-3s in the right amount? The answer is to take a good quality omega3 supplement.

Potential Side effects of Omega-3

It is always a good idea to consult your healthcare professional before starting any supplement.

That said, Omega-3 ingredients are reasonably safe. Eating too much Omega-3s can cause severe constipation and gas in most people. To reduce this, we advise you to eat this with fatty foods and plenty of water.

However, as Omega-3s are linked to a blood clot, if you have any type of bleeding disorder, or if you are taking any blood thinners, you should check with your doctor whether you should start taking Omega-3 pills or not.

Bottom Line

Omega-3s are an essential nutrient for good health. These are essential fatty acids that the body cannot do on its own but require active defense, brain and eye function, anti-inflammatory response, and a few other biochemical processes. Omega-3s should be consumed in external sources. Seafood, oily fish, algae and seeds and nuts are some of the best sources of Omega-3s. But if your diet does not have enough sources of Omega-3, you could also take a good quality supplement.