Omega-3s: Benefits, Drawbacks and Foods to Add to Your Diet

You probably know at least one person fish oil for Increase Omega-3The heart, eyes and cognitive are said to bring benefits to health. What about Omega-3s? In addition to potential benefits, it is important to think that the side effects and OMEGA-3 matches to your body. You should note that Omega-3S currently exists in many foods you can be in the pantry or cooler, so your doctors may not be recommended, adding.

What are Omega-3 fatty acids?

Omega-3 fatty acidsA political kind of human diet is an important part of the diet. Unlike other fats that the body is capable of synthesis (called, non-unreasonable fatty acids), Omega-3S cannot be made from scratch. Blood clotting is very important for various body processes as the artery narrows and prepare hormone for recreation and genetic functions. In other words, we need omega-3, and we can only get them from food or Additions. There are three main types of Omega-3 fatty acids:

• Eicosapentaenoic Acid or EPA
• Docosahexaenoic acid or dha
• Alpha-linolenic acid or pick up

Your diet is added to Omega-3s

Different types of food provide different omega-3 fatty acids. The first two types are abundant in EPA and DHA, in the fish, so it is usually called “Marine Omega-3s”. The third type is common in various food sources, including, including certain fats, nuts, leaves and some meat.

Some The best sources Omega-3s are:

• Herring
• Wagon salmon
• Bluef’s tuna
• Mackerel
• Sardine
• Anchovy
• Pond
• Striped bass
• Walnut
• Linen oil
• Meat from grass-fed animals
• Chia seeds
• Canol oil

The fish is the best source of Omega-3S so far. If vegan or otherwise eat seafood, you may need to work especially to be sufficiently heavy than these important oils in your diet. In this case, Omega-3 can be useful for additions, especially EPA and DHA. Although your body naturally turns small amounts of Ala and EPA, it can be a good idea to make sure that you consume fish or attachments that include them.

Omega-3’s Science Support Benefits

Scientists focused on various benefits that may be related to Omega-3 fatty acids. Some of them have more evidence than others, so we will look at some of the most promising scientific support.

Lower your risk of heart disease

In a large number of research, heart health and omega-3 fatty acids. These fats appear to have a positive effect Various aspects cardiovascular health. Even the most carefully, though Omega-3s related With a more stable heart rhythm, blood pressure and heart rate, better blood vessel function and low levels of inflammation.

To replace saturated oilsLike red meat, butter and all fat milk, it can reduce the risk of developing heart disease, which is unsaturated oils like Omega-3s.

Concern and fight against depression

Although more research is needed for full communication between mental health and omega-3 adoption, these fats seem to be a strong proof Reduce depression and anxiety for many people. EPA, especially shown Perspective results as a treatment for moderate-medium depression.

Increase eye health

Omega-3s – especially EPA and DHA – play a great role in sewing pasta of our eyes. In our development stages alone, they could not help, but can help prevent research in a sustainable, adequate intake Sight problemslike, for example Macula degeneration later in life.

To promote prenatal and baby brain development

Scientists actively study the general connection between brain health and brain health in the womb and in our early life and brain health. Showed the children of mothers conducting some research Omega-3 additions during pregnancy and breastfeeding may have a better mental processing capacity than those who do not. In addition, the work showed that Mothers who took advantage of the supplements improve breastfeeding nutrition For babies, the better cognitive function and cause to sight in life.

Slow cognitive landing

The connection between Omega-3s and general brain health, maybe not surprising some studies As these fats are older, it supports that these fats can cause cognitive reduction. This can be especially promising to help slow down the effect dementia Alzheimer’s disease, more research in this area is still needed.

Scientists still learn this and many other benefits, including Omega-3 fatty acids, including ads, metabolic syndrome and certain autoimmune diseases.

Disadvantages to the attachments to Omega-3

In general, Doctors recommend You have acquired most or all of your Omega-3 fatty acids from food sources. Broiled or Baked Fish (not fried), the best to add to your diet with some other nutrients mentioned above.

Omega-3 AppendixAs fish oil or COD liver oil, suggest many of the same benefits to get these fats with food sources. These supplements are usually considered safe when adopted moderately. But there are several potential shortcomings to think.

Bleeding risk

Omega-3 has a sign that increases the effects of anti-3 anti-3 clotting drugs, grasses and attachments. When buying together, bleeding can increase your risk or reduce your ability to stop bleeding.

Other potential drug interactions

Fish fat supplements need more research on how to interact with other medications and dietary supplements. In particular, blood pressure can be negative interaction between OMEGA-3 attachments and medications taken to control and lose weight and lose weight.

General side effects

Some users of OMEGA-3 additions noted their common concerns. This can include heartburn, nausea and diarrhea.

Some of the Omega-3 additions, some of them, in some cases, in some cases, fishing, in addition to rash, breathe delicious and bad breath. Those with seafood allergies should also apply to doctors before receiving fish oil supplements.

Should you take the Omega-3 attachment?

Omega-3S is important for cell growth and overall health and it is very important to enter their normal diet setting. Ideally, it is better to do it through the sources like fish, walnuts, canvas oil and other foods rich in Omega-3 fatty acids.

However, if you can’t enter these foods into your diet, the OMEGA-3 appendix is ​​a relatively safe alternative. Easy to find attachments packed with a balanced service of all three main OMEA-3s and they are relatively inexpensive. Please note that these should be carried out regularly and in consultation with your doctor. Some Omega-3 adds can interact with other drugs or attachments you have taken and other side effects.

Although the Omega-3 needs more research to complete all the advantages, something is clear: they are an important part of any balanced diet.