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.