Omega 3 benefits

 Omega-3 fatty acids are one of the important nutrients, and humans obtain them through foods and nutritional supplements, as the body is unable to produce them on its own. Let us learn in the following everything related to Omega-3:

What is omega 3?

Omega 3 is a fatty acid found abundantly in fish, and it is 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 temperature.
• Infections.
• The pain.
• Blood clotting.
• Allergies.

Omega-3 is also considered one of the very important supplements for children and infants, due to the important role it plays in the healthy growth of the brain from the fetal stage in the womb, and it has an equally important role in children with learning difficulties, concentration disorders, and even behavioral disorders.

Benefits of Omega 3

Among the most prominent benefits of Omega 3 are the following:

1. Promoting heart health

Many studies have shown that increasing consumption of fish oil, a source of omega-3, may reduce the risk of cardiovascular disease, reduce the risk of heart failure, and lead to a lower mortality rate.

It also positively affects the function of the cardiac endothelium, reducing the risk of ventricular fibrillation.

2. Reducing 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 to 4 grams of fish oil per day led to a reduction in the level of triglycerides by an average of up to 30%.

3. Reducing 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 grams per day suffered less premature birth.

It should also be noted that a lack of omega-3 consumption during pregnancy causes a deficiency of docosahexaenoic acid in the pregnant woman, which may increase the possibility of postpartum depression.

4. Contributing to fighting depression

Several studies have shown the relationship between omega-3 consumption and depression. It has been found that:

The more fish and its products are consumed, the lower the incidence of depression.

The greater the consumption of Omega-3, the lower the incidence of postpartum depression in women and behavioral disorders.

5. Help treat infections

The effectiveness of omega-3 fatty acids has been proven in preventing and treating several diseases, as several studies have indicated the essential role that omega-3 plays in some cases of inflammation, as it contributes to the following:

Reducing the symptoms of lung inflammation, such as asthma.

Improving the condition of patients suffering from arthritis.

Preventing the production of compounds that stimulate inflammation, and reducing the symptoms of joint inflammation, pain, and stiffness during the morning hours.

6. Promote brain health

Providing the body with sufficient Omega-3 on a regular basis is important for preserving and protecting and promoting the brain throughout life, and reducing the deterioration and decline of mental and thinking cognitive abilities with age, as the level of Omega-3 in brain cells begins to decline with age, which leads to an increased risk of developing dementia. In addition, Alzheimer's disease, so it is always recommended to add it to the diet due to its health necessity.

Omega 3 sources

Omega-3 fatty acid is found in many foods, most notably the following:

Fish, especially salmon, tuna and sardines.

Vegetable oils, such as: flaxseed oil and soybean oil.

Fortified foods, such as: some types of eggs, yogurt, juices, and milk.

It should also be noted that the concentration of acids in fish is affected by the following factors:

The quality of its food.

The area of its growth and life, such as fish farming facilities, or its natural environment such as seas and rivers.

The part of the fish's body that is eaten.

Hunting season.

Risks of omega-3 deficiency

Omega-3 deficiency causes many problems, including the following:

 

Problems with hair, nails and skin.

Feeling tired and having trouble sleeping.

Lack of focus and attention.

Joint pain and foot cramps.

Menstrual disorders in women.