Keep Your Heart Healthy With Omega-3s. Here’s How to Add Them to Your Diet
Omega-3 has many benefits for your health. Not only do they benefit your heart, but recent research has Omega-3 consumption The risk of hearing conditions with age decreases. The best part? Omega-3 can be found in many food sources, but you can also choose from over-the-counter Omega-3 supplements.
But like any fashionable healthy food, Omega 3 fatty acids are surrounded by hype. What benefits does science support and any disadvantages for omega-3 or their supplements? We’ll help you sort it out below.
What are omega-3 fatty acids?
omega-3 fatty acidsa polyunsaturated fat, is an important part of the human diet. Unlike other fats that the body can synthesize (called non-essential fatty acids), omega-3 cannot start from scratch. They are essential for various physical processes, such as hormones that make blood clotting, arterial contraction and relaxation, and genetic functions. In other words, we need Omega-3s, we can only get from food or tonic. There are three main types of Omega-3 fatty acids:
- eicosapentaenoic acid or EPA
- Docosahexaenoic acid or DHA
- α-linolenic acid or ALA
Add omega-3 to your diet
Different types of foods provide different omega-3 fatty acids. The first two EPAs and DHAs are abundant in fish, which is why they are commonly called “Marine omega-3”. The third ALA is common in a variety of food sources, including certain oils, nuts, leafy vegetables and some meats.
Some Best Source Omega-3’s are:
- Herring
- Wild salmon
- Bluefin Tuna
- mackerel
- sardine
- Anchovies
- Trout Lake
- sea ​​bass
- Walnut
- Flaxseed oil
- Herbivorous meat
- chia seeds
- Rapeseed oil
By far, fish are the best source of Omega-3. If you are vegan or don’t eat seafood, you may need to work especially hard to get enough of these important fats in your diet. In this case, Omega-3 supplements may help, especially for EPA and DHA. While your body will naturally convert small amounts of ALA to DHA and EPA, it’s best to make sure you’re eating fish or supplements that contain these.
Benefits of Omega-3s’ scientific support
Scientists have noticed various benefits that may be associated with omega-3 fatty acids. Some of them are more evidence than others, so we will look at the most significant benefits with some of the most promising scientific support.
Reduce the risk of heart disease
Extensive research has shown that there is a link between heart health and omega-3 fatty acids. These fats seem to be All aspects Cardiovascular health. However, most notably, omega-3 has Related It has a more stable heart rhythm, lower blood pressure and heart rate, better vascular function, and lower inflammation levels.
Replace saturated fatsuch as red meat, butter and whole fat dairy products, containing unsaturated fats (such as omega-3s) may reduce the risk of heart disease.
Fighting anxiety and depression
Although more research is needed on the exact correlation between mental health and omega-3 intake, there seems to be strong evidence that these fats can help help Relieve depression and anxiety For many people. Especially the EPA has been shown Promising results As a treatment for mild to moderate depression.
Enhance eye health
Omega-3S – especially EPA and DHA – plays an important role in building the company Honeycomb Makeup Our eyes. Not only do they help in the early stages of our development, but studies have shown that a steady intake of these fats can help prevent Vision problemsFor example Macular degeneration Later life.
Promote prenatal and infant brain development
Scientists are actively studying the general connection between omega-3s and brain health, especially in the uterus and our early lives. Some studies show that mothers’ children Omega-3 supplements during pregnancy and breastfeeding With those who don’t have mental processing skills, it may be better. Furthermore, studies have shown that mothers taking DHA supplements can Improve breast milk nutrition For babies, cognitive function and vision will be improved later in life.
Slow decline in cognitive ability
Perhaps unsurprisingly, due to the link between omega-3s and general brain health Some studies Support these fats decrease cognitive decline with age. This may help slow down the impact Dementia There is also Alzheimer’s disease, although more research is still needed in the field.
Scientists are still investigating these and many other benefits of omega-3 fatty acids, including their effects on ADHD, metabolic syndrome and certain autoimmune diseases.
Disadvantages of omega-3 supplements
Generally speaking, Doctor’s advice You can get most or all of the omega-3 fatty acids from food sources. Along with some of the other foods mentioned above, grilled or grilled fish (not fried) is the best thing to add to your diet.
Omega-3 SupplementBut, for example, fish oil or cod liver oil, provides many of the same benefits as obtaining these fats through food sources. Taking these supplements in moderation is often considered safe. However, there are some potential drawbacks to be considered.
Risk of bleeding
There are some signs that omega-3 supplements may enhance the effects of anti-blood clotting drugs, herbs and supplements. When together, it may increase your risk of bleeding or reduce your ability to stop bleeding.
Other potential drug interactions
More research is needed on how fish oil supplements interact with other medications and dietary supplements. In particular, there may be adverse interactions between omega-3 supplements and drugs used for blood pressure, birth control and weight loss.
General side effects
Some users of Omega-3 supplements noticed general discomforts associated with it. This may include heartburn, nausea, and diarrhea.
Other side effects of omega-3 supplements include sour aftertaste and bad breath, and in some cases a rash. People with seafood allergies should also consult a doctor before taking fish oil supplements.
Should you take Omega-3 supplements?
Omega-3s are crucial for cell growth and overall health, and including them in normal dietary intake. Ideally, it is best to do this through sources such as fish, walnuts, flaxseed oil and other foods rich in omega-3 fatty acids.
However, if you can’t include these foods in your diet, Omega-3 supplements are a relatively safe option. It’s easy to find supplements for balanced foods filled with all three main omega-3s, which are relatively cheap. Remember, however, that it should be negotiated in moderation. Some Omega-3 supplements may interact with other medications or supplements you take, and you may experience other side effects.
While more research is needed to fully discover all the benefits of Omega-3, it is obvious: they are an important part of any balanced diet.
