Omega 3 fatty acids are a type of polyunsaturated fat, which, together with monounsaturated, make up healthy fats. Our body needs it to function properly, so here we tell you how to obtain it. How much it is necessary and what it can do for your health. If you feel like you need to incorporate omega 3 in our diet, grab a supplement from the best online medical store in Karachi.
How to get Omega 3?
Omega 3 is obtained mainly from fish, such as avocado, canola, and trout, soybean oils, tofu, and tuna. Specialists recommend consuming 200 grams of these fats per week. They occupy between 5 and 10% of total calories. These are the benefits you can get:
According to the recent research, one of the omega-3 molecules, called IL-6, could be used to treat insulin resistance and type 2 diabetes. According to specialists, when it enters the bloodstream, it controls glucose levels, indicating the liver to decrease its production and acts directly on the muscles to increase its absorption.
Friend of the Heart:
Omega 3 benefits the heart of healthy people, those who are at high risk, and even those who already suffer from cardiovascular disease. Scientific evidence showed that its consumption would reduce the risk of arrhythmias, high levels of triglycerides and blood pressure, and atherosclerotic plaque.
Protect the Brain:
Different studies found that eating an adequate diet rich in omega 3 during youth would help the brain to develop its full potential and stay healthy, even in old age. Other works linked their consumption with a significant improvement to remember things and process data.
Decreases the risk of Death:
An analysis that included 11 studies and data from more than 220,000 participants found that the risk of death from coronary heart disease decreased when fish consumption increased. Eating it twice a month reduces your risk by 11%, two to four times a week by 23%, and five times a week or more by 38%.
Prevents Hypertension:
One of the main vital signs is known from blood pressure, the tension exerted by blood on the walls of blood vessels. When this measurement is very high, it is called hypertension. Regularly consuming omega-3 fatty acids may help adults, especially young people, keep their blood pressure in check.
Take care of your Mouth:
Even consuming moderate amounts of omega 3 fatty acids, you will keep periodontal disease at bay. This condition is the main cause of tooth loss in old age, and a diet rich in healthy fats would help fight it because it would reduce the levels of chronic inflammation.
Prevents Alzheimer’s:
Alzheimer’s is a neurodegenerative disease and the main form of dementia. While the cause is unknown, some experts believe that a substance called beta amyloid plays a key role. A diet rich in omega 3 fatty acids was associated with a reduction in the deposits of these substances.
Protect your Eyesight:
Including omega 3 in the diet would help protect the eyes of older adults, as it works against the appearance of a serious eye condition known as age-related macular degeneration. This benefit is also visible in even in people who only consumed one serving (100 gm) per week.
Against weak Bones:
Taking fish oil, rich in omega 3, alone or in combination with calcium and evening primrose oil, could slow the loss of bone mass and increase its density, mainly in the bones of the thigh (femur) and the spine. You can find these properties in older people with osteoprosis.
Should I take Omega-3 Supplements or not?
Increasing the consumption of omega 3 fatty acids through food is ideal. However, in certain cases people with coronary artery disease cannot get it from diet alone. If so, they should talk to a doctor about the possibility of taking supplements. Who can inform them about the medications they already take to avoid interactions.
Must Read: 7 best Omega-3 supplement brands for women
