MOSCOW, April 2 – RIA Novosti. Omega-3 – substances irreplaceable for the human body. What are the benefits and harms of Omega-3 for the health of women and men, which products contain, who needs it, and who is contraindicated, as well as how to choose an Omega-3 complex and take it correctly – in the RIA Novosti article.
What is Omega-3
Omega-3 polyunsaturated fatty acids are the collective name for several fatty acids that are not synthesized in the right amounts in the human body, but are essential for proper nutrition and maintaining health. They take an active part in metabolism, are the building blocks of cells, serve for the prevention of atherosclerosis, heart and vascular diseases, asthma, depression, etc. The most important omega-3 fatty acids are alpha-linolenic, eicosapentaenoic, and docosahexaenoic.
What foods contain Omega-3
The main source of Omega-3 is fish, primarily oily and semi-oily. For example, mackerel, sardine, salmon, tuna, herring. Flaxseeds, chia seeds and sesame seeds are high in fatty acids. Omega-3s are also found in walnuts, beans, cauliflower, spinach, broccoli, and soybeans.
The effect of omega-3 on the human body
Omega-3 fatty acids have a tremendous effect on the human body. They are important for proper blood circulation, proper functioning of the brain, and good metabolism. Also, Omega-3s have anti-inflammatory properties, support the activity of leukocytes, improve blood viscosity, increase energy, stimulate the immune system, strengthening the protective barrier against viruses and bacteria, and reduce the concentration of homocysteine, an amino acid that accumulates in the body and leads to blood clots.
Benefits of Omega-3
Omega-3 fatty acids are essential for maintaining a person's beauty, youth and health. They reduce the risk of heart and vascular diseases, improve blood circulation, increase cognitive functions of the brain – mental performance, memory, concentration, reduce blood pressure, and are useful for the prevention of diabetes. Omega-3 deficiency threatens dry skin and hair, fatigue, brittle nails, insomnia, depression, joint problems.
For the liver
Omega-3s can have positive effects on the liver. The fact is that polyunsaturated fatty acids help the formation of prostaglandins, which protect the liver from inflammation. The risk of developing fibrosis and cirrhosis also decreases, the synthesis of glycogen in the liver is normalized.
Omega-3 fatty acids are important for healthy hair, they nourish, strengthen, and also stimulate thickening and growth, and heal the scalp. In addition, inflammation of the hair follicles is reduced, which helps against excessive hair loss. With a lack of Omega-3, the hair looks dull, dry, loses its elasticity and shine, grows slowly and severely splits at the ends.
Omega-3s are very beneficial for the skin. Fatty acids have an anti-inflammatory effect, due to which they fight acne, chronic dermatitis, accelerate wound healing, protect the skin from negative environmental influences, slow down the aging process, improve complexion and make it radiant. Other beneficial properties of omega-3 fatty acids – they eliminate dryness and flaking of the skin, retain moisture in it, and prevent premature wrinkles.
According to scientific studies, Omega-3 polyunsaturated fatty acids reduce the risk of atherosclerosis, coronary heart disease, stroke, myocardial infarction, thrombosis, and are useful in the recovery period after a heart attack. They normalize blood pressure and cleanse blood vessels from “bad” cholesterol, thereby delaying the formation of cholesterol plaques.
Omega-3s support joint health, prevent osteoporosis, and fatty acids reduce inflammation and fight bone loss. They also relieve joint pain, help reduce the symptoms of rheumatoid arthritis, and with arthrosis, slow down the destruction of articular cartilage.
Omega-3 harm and contraindications
Omega-3 oversaturation is unsafe for human health. In particular, excess can lead to intestinal and gastrointestinal upset, nausea, vomiting, chest pain, inflammation, and blood thinning. Contraindications to the intake of fatty acids are as follows: – hypercalcemia; – allergies and individual intolerance; – disorders in the thyroid gland; – stones in the kidneys and bladder; – age up to 7 years; – tuberculosis.
The benefits of omega-3 for a woman's body
Omega-3 polyunsaturated fatty acids improve brain activity and metabolism, relieve symptoms of premenstrual syndrome, menopause. Another benefit for women is to stabilize the emotional state, reduce anxiety, and improve mood. Omega-3s have a positive effect on the condition of hair and nails, make the skin clearer and reduce acne.
According to some reports, taking omega-3s during pregnancy reduces the risk of premature birth and low birth weight. During the period of fetal development, the fetus needs fatty acids, which are involved in the formation of the brain, nervous system, retina and some other organs. Lack of Omega-3 in the worst case can lead to miscarriage and the development of various pathologies of the child. You should consult your doctor before taking.
After 40-50 years
Omega-3s must be absorbed throughout life, but they are especially beneficial for women over 40. Fatty acids help keep skin youthful, relieve symptoms of menopause, lower bad cholesterol, reduce the risk of cardiovascular disease, have a positive effect on joints, and protect against osteoporosis. Healthy lifestyle
The benefits and harms of omega-3s for men's health
For men, Omega-3s are necessary for the prevention of coronary heart disease, which can appear due to increased physical, psychological stress and stress. Fatty acids strengthen blood vessels, increase their elasticity, reduce the risk of thrombosis, improve the condition of the genitourinary system, fertility and sexual activity, and also prevent prostate adenoma.
Benefits of Omega-3s for Children
Lack of Omega-3 in childhood can threaten growth and development delay, frequent colds, increased fatigue, and a decrease in cognitive abilities. Fatty acids in the child's diet will improve his immunity and increase resistance to viruses, strengthen the nervous system and help to endure stress more easily, will have a beneficial effect on brain activity – memory, concentration. In addition, Omega-3s help against anxiety and anxiety, and heal the skin during adolescence. Science: A group of researchers report that children who have a diet high in polyunsaturated fatty acids have more muscle mass and lower body fat than their peers.
Omega-3-6-9 – how is it different and what is better
The main difference is that the human body most of all needs non-synthesized Omega-3, while Omega-6 and Omega-9 are found in large quantities in food that is consumed almost daily. Also, unlike fatty acids 3 and 6, Omega-9 can be synthesized in the body. In general, all of these fatty acids have positive effects on human health and are essential in everyone's diet.
The benefits and harms of Omega-3 capsules
If a sufficient amount of Omega-3 does not enter the body with food, then you should buy a dietary supplement to replenish the deficiency of fatty acids. These drugs have the same benefits as the omega-3s found in foods. They should be taken with caution in case of exacerbation of cholecystitis, pancreatitis, tuberculosis, kidney stones, etc. You should consult your doctor before taking.
How to take Omega-3 correctly
The Omega-3 food supplement should be consumed half an hour after a meal with plenty of water without chewing the capsules. The duration of the course can be up to three months, but the exact period is determined by the doctor. You cannot exceed the prescribed dosage, otherwise oversaturation with fatty acids will cause side reactions.
How to choose an Omega-3 complex
In a high-quality Omega-3 complex, the content of animal and vegetable fats should be at least 60%, in total at least 300 mg in one capsule. A high-quality additive will be free of unnecessary impurities and parasites, which is guaranteed by GMP and GOED quality and safety standards. You should not choose a product that contains dyes and preservatives. Your best bet is to buy Omega-3 from marine fish carcasses rather than liver.
Questions and Answers
Nutritionist, naturopractor Anna Elkina answered the popular questions of RIA Novosti.
Who needs to take omega 3?
– Omega-3 protects against depression, seasonal affective disorders, postpartum depression. For depression, Omega-3 is used in the treatment at a dose of 2 grams per day. They affect the cognitive ability of children and adults (IQ). It also reduces the risk of allergies and cardiovascular disease throughout life. Fish oil, which is rich in Omega-3, increases insulin resistance, promotes fat burning, reduces joint pain, stops dry skin, makes it smooth and velvety. Therefore, if you want to be in a good mood and protect yourself from age-related diseases, then Omega-3 is your friend.
How to identify an omega-3 deficiency?
– If you do not eat fatty fish three times a week, or have given up on it altogether, then you are likely to be deficient in omega-3 fatty acids. You can also take an analysis for the Omega-3 index and assess its current level in the body.
Can I take Omega-3s without a doctor's prescription?
– Many people decide to start taking Omega-3 on their own, but it is best to first take tests to establish its level in the body, and then seek the advice of a specialist.
How long can you take Omega-3 and how to choose the dosage?
– Since these are essential fatty acids, the body needs them on a regular basis. If you decide to take Omega-3 on your own, I recommend staying at a dose of up to 1000 mg and add mackerel, herring, trout, salmon three times a week. Chia seeds also contain omega-3 acids, 1 teaspoon per day is the recommended dosage. The spread of the coronavirus
Why is Omega-3 dangerous?
– When the dosage of Omega-3 is observed, polyunsaturated fatty acids are completely safe. However, if you have health complaints, then it is worth agreeing on the dose and timing of the appointment with a specialist.
Can you get better from taking fish oil?
– With a balanced diet, quality sleep, you will not be able to gain weight from taking Omega-3 in a prophylactic dose. These are good fats for your health, not extra pounds.
Can vitamins be taken with omega-3s?
– Even necessary! With Omega-3, I recommend taking fat-soluble vitamins A, D, E, K for better assimilation. Before taking, you should additionally consult a doctor.
When is the best time to take Omega-3s: in the morning or in the evening?
– It is preferable to take Omega-3 in the morning, because it is fats – a source of energy for the whole day.