How to Use Omega 3

What is omega 3?

Omega-3 fats are healthy fats that the body needs to do many functions, from muscle activity to cell growth, but the body can not make this type of fat, so the only source of omega-3 is by eating or supplements,
Omega-3 fatty acids have three main types:

Alpha-linolenic acid (ALA), and some types of seeds and vegetable oils.
Eucosapentanic Acid (EPA), whose source is fish and seafood.
Ducoshexenic acid (DHA), and its source is fish and seafood.

There is no specific standard for the amount of omega-3 that a person needs daily, but most organizations recommend a minimum of 250-500 mg combined of DHA and EPA daily, but up to 3000-5000 mg of omega-3 fatty acids. Today it is often safe, although eating this high amount is not necessary for most people. Omega-3 may be one of the most useful supplements, but be sure to choose and use it wisely, by following these tips:

Choose omega-3 dietary supplements in the form of free fatty acids, triglycerides, phospholipids, and avoid omega-3 dietary supplements in the form of omega-3 fatty acids, Ethyl esters.
Read the label containing omega-3 nutritional supplements to find out how much EPA and DHA actually contain, not just the amount of fish oil, preferably antioxidants to combat the oxidation and scaling of fish oil, such as vitamin E Vitamin E).
Follow the instructions on the supplement with fish oil, minimum (250 mg) and maximum (3000 mg) of both EPA and DHA.
It is best to take omega-3 supplements with a fat-containing meal, as fat increases absorption of omega-3s.
Omega 3 is completely perishable like fish, so buying it in bulk is a bad idea.

Where do we get Omega 3?

Omega-3 is naturally found in some foods, artificially added to others, and can be obtained through dietary supplements. It is important that the diet contains the three types of omega-3 fats.
You can get enough omega-3s by eating a variety of foods including:

Fish, and other seafood (especially fatty fish that come from cold areas).
Vegetable oils, such as: flax seed oil, soybean oil, canola oil.
Omega-3 foods, such as milk, juice, milk, eggs, and baby milk. Here, make sure that these products are supported by reading the food label on the products to be considered a source of Omega 3.
Omega 3 dietary supplements, such as fish oil, fish liver oil, algae oil, supplements vary in origin and dosage of omega-3, but consumption of more than 3 g of omega-3 may cause gastrointestinal complications.
Nuts and seeds such as: (flax seeds, shea seeds, walnuts), but a very small amount of omega-3 fats is absorbed from the flaxseed, because it is difficult to digest in the body.

EPA and DHA fats are available only in animal sources. Plant sources contain only ALA, but one exception is algae oil, which is an excellent source of omega-3s of all kinds. This source is also suitable for vegetarians. It is worth mentioning that the human body needs a balanced amount of omega-3 and omega-6. The more omega-6 consumed in refined vegetable oils, the greater the body’s need for omega-3, the ratio should be closer to 1: 2 (omega-6: omega-3) To maintain the health of the body.

Benefits of omega-3 for the body

Omega-3 fats are a major component of the cell wall and are needed by the body to perform cardiovascular, lung, immune and endocrine functions. Omega-3 fatty acids have many benefits, including:

Omega-3 fats help reduce the risk of heart disease. People who eat fish and seafood regularly have a lower risk of many chronic diseases. Eating fatty fish as part of a lifestyle helps keep the heart healthy and protects many. Cardiac problems can also reduce triglyceride levels. Omega-3 supplements may help fight heart disease. Sudden heart disease deaths can be as low as 45% when taking dietary supplements that are acidic (EPA) and DHA.
Omega-3 fatty acids help in the development of the brain and in the development of the nervous and visual in infants.
Effectively affect the child’s learning and behavior.
Play a protective role of eczema and arthritis.
Greatly affect the health of the brain, increase the growth of neurons in the frontal cortex of the brain, also activate the cerebral circulation, and have a significant impact on the disease of depression, as groups that have a food pattern at a high level of omega-3 have lower levels of depression .
Helps reduce the risk of breast, prostate, and colon cancer.

Fish oil is a source of Omega 3

Fish oil is in the form of capsules or pills, and can be liquid. When fish oil is taken in the recommended quantity, it is safe, but its source must be checked first, to ensure that it does not contain mercury. Despite its many benefits, oil Fish can cause the following symptoms:

It should be noted that taking high doses of fish oil supplements may increase the risk of bleeding and may increase the risk of stroke.