Omega 3
Omega-3 fatty acids are a type of unsaturated fat, which can be obtained through food or supplements. The body does not produce it on its own. Omega-3 has the advantage of helping the body to prevent and eliminate multiple diseases and provide many benefits to the body. Three fatty acids, alpha-linolenic acid, EPA, and DHA. In this article we will explain more about omega-3 and how to use it for hair.
Foods rich in omega-3
Food sources vary from omega-3 to animal sources and vegetable sources. Fish are also known to be rich in omega-3 fatty acids, especially EPA and DHA, which are recommended two or three times a week.
- Sardines.
- tuna.
- Salmon.
- Blue fish.
- Herring.
- Mackerel.
- hemeralopic fish.
- Trout.
Omega-3 plant sources, especially ALA, should be treated moderately, some of which contain high calories, such as:
- Walnuts.
- Flaxseeds and flaxseed oil.
- canola oil.
- Soy oil.
Benefits of Omega 3
Omega 3 has many benefits to the body in general and hair in particular:
Omega 3 Benefits of Hair
These are the most prominent benefits of omega-3 that come back to hair:
- Relieve hair loss.
- Increase hair growth rate clearly.
- Eliminate infections and dry the scalp.
- Protect the scalp from the crust, as well as eliminate the resulting itching.
- Promotes blood circulation in the scalp, which is positively reflected on the hair.
- Make hair more shiny and healthier, because Omega 3 nourishes hair follicles and makes them stronger.
Benefits of Omega 3 for the body
The benefits of Omega-3 for the body are varied, notably:
- Depression, anxiety and nervousness. Studies have shown that people who consume omega-3s are less likely to develop depression, as well as reduce mental disorders, mood swings, and relapses especially for people with schizophrenia, bipolar disorder, dementia and Alzheimer’s.
- Improvement of eye health. In the absence of DHA, which is involved in the installation of the retina, this increases the chances of eye disease. In addition, omega-3 helps reduce the risk of macular degeneration, which can cause permanent damage to the eye and sometimes blindness.
- Enhancing brain health, particularly in pregnancy and early life, where DHA enters the brain. Getting a good amount of it during pregnancy offers many benefits for the child, such as:
- Higher intelligence.
- Improve communication and social skills.
- Reduce behavioral problems.
- Reduce the risk of delayed growth.
- Reduce the chances of autism and cerebral palsy.
- Reduce the chances of developing ADHD.
- Reduce the risk of heart disease and strokes, as researchers noted that communities that eat fish have very low rates of these diseases and thanks to their consumption of omega-3.
- Reduce the proportion of triglycerides by 15-30%, and increase the proportion of good cholesterol in the blood.
- Helps lower blood pressure levels especially for people with high blood pressure.
- Prevention of blood clots Omega-3 keeps platelets from clumping together.
- Minimize inflammation and eliminate particles and substances that are produced during inflammatory response.
- Combating many diseases such as autoimmune diseases such as diabetes, and this is evident in people who continue to take Omega 3 from childhood, as well as help to treat other diseases such as lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
- Helps reduce the risk of certain cancers, including colon, prostate and breast cancer.
- Reduce the risk of asthma in children and adults, and reduce the symptoms associated with cough, shortness of breath and wheezing.
- Elimination of non-alcoholic fatty liver disease, Omega-3 works to reduce the proportion of fat in the liver.
- Strengthen bones and joints and reduce the risk of osteoporosis and arthritis.
- Minimizing the pain associated with the menstrual cycle, studies have shown that omega-3 has alleviated the pain of women during menstruation when taken.
- Improved sleep and increased duration in children and adults.
- Protects the skin from harmful sun rays, in addition to delaying early signs of aging, preventing the appearance of acne, and controlling skin moisture.
Symptoms of omega-3 deficiency in the body
These symptoms may occur to the body when omega-3 deficiency:
- skin dryness.
- Dry hair, pale and weak, and increased dandruff.
- The nails are fragile, soft, soft and peeling.
- Excessive thirst and frequent urination.
- Sleep problems.
- Attention problems such as distraction, poor concentration and weak memory.
- Depression, frequent mood swings or anxiety.
Side effects of omega – 3 supplements
These are some of the main side effects that may occur when taking omega-3 supplements, and be careful to consult your doctor when any of them occur:
- Cough.
- Difficulty swallowing.
- Dizziness.
- Rapid pulse.
- Itching or rash.
- Swelling or swelling in the eyelids or around the eyes, face, lips, or tongue.
- Tight chest.
- Fatigue or general weakness.
Tips & Precautions Before Eating Omega 3
Do not take any doses if there is any sensitivity to any component in omega-3 fatty acids, consult your doctor and tell him any problems or health conditions, especially those that include the following:
- Pregnant women or coming to pregnancy or breastfeeding women.
- Taking prescription or non-prescription medicines, or herbal or dietary supplements.
- An allergic reaction to medicines, foods, or other substances, including fish, shellfish or soybeans.
- The presence of a blood clotting problem.
- Thyroid insufficiency, liver problems, pancreatic problems, diabetes, or a certain type of arrhythmia.
How to Eat Omega 3
As with most supplements, the benefits of omega-3 fatty acids begin to appear gradually and may take up to 8 weeks. It is recommended to take daily dose with meal and preferably dinner time, but this should not be interrupted by consulting your doctor to give instructions.