Omega 3 is a type of fatty acid also called omega-3 oil and it cannot be produced by our body on its own. These are unsaturated fatty acids. This is an important acid that our body required and which provides several health benefits including heart and brain health.
There are three types, one can be obtained from the plant (ALPHA-LINOLENIC ACID) and the other two can be taken from animals (DOCOSAHEXAENOIC ACID and EICOSAPENTAENOIC ACID). People can also take supplements like fish oil. Taking DHA as a supplement which is commonly present in fatty fish also improves memory.
ALA (Alpha-linolenic acid)
It is used by our body for energy and this is mainly present in plant oil like flax seeds, flaxseed oil, walnuts, chia seeds, and soybeans.
DHA (Docosahexaenoic Acid)
It is the most important fatty acid in our body. It occurs mainly in animal products like fish oil and fatty fish. Meat, egg, and dairy products also tend to have some. Vegans and vegetarians lack DHA so they can take supplements to fulfill the need of our body. its level is mainly high on retina, brain, and sperm cells.
EPA (Eicosapentaenoic Acid)
This is mostly found in animal products and a little bit in microalgae. This has several functions in our body and some part is converted into DHA.
Benefits of Omega 3
- It helps in improving eye health
- It can also fight anxiety and depression
- Can promote brain health
- Improves heart health
- Reduce the symptoms of ADHD (attention deficit hyperactivity disorder)
- Helps in the development of brain health of a baby in early pregnancy
- Reduces symptoms of metabolic syndrome
- Fight with inflammation
- Fight with mental disorders
- Improves Alzheimer and age-related mental decline
- Can prevent cancer
- Improves asthma in kids
- Improves joint pain
- Alleviate menstrual pain
- Lowers fat in the liver
- Good for your skin
- Improve sleep
The term omega-3 (ꙍ-3) comes from organic nomenclature. Mainly if we talk about omega-3 supplements, one thing that always comes to our mind is fish oil. On the one hand, fish oil has several benefits but on another hand, there are many side effects too like vomiting, diarrhea, nausea, allergic reaction, and also things like bad breath and taste.
Most people using fish oil as a supplement for omega-3 do not show any greater symptoms. People using blood thinner medicines like warfarin should not take any kind of omega-3 supplements.
The amount of omega-3 that should be taken is just a few grams, more than 20g will just increase the risk of more side effects. If you feel like taking a supplement it is always better to talk with your doctor.
If a person is not taking enough omega-3, it can cause a deficiency of omega-3 in the body which is shown by a rough, red, swollen itchy rash.
Frequently Asked Questions
Yes there are benefits of omega-3 on skin and hair like:
– Can protect damaging from sunlight (UV rays)
– May reduce acne
– It can be used against dry, itchy, red skin.
– May boost hair growth
– Prevention from hair fall
Fish oil is a very good source of omega-3 fatty acid which can be used for skin and is considered to have many benefits.
It is studied that every day 3g of the supplement is enough and a person should not take more than this without consultation.
As it is used on a long-term basis it hardly matters what time you take the supplement, whether it’s a day or night you can take it anytime.
The main use of it is to prevent heart disease, lowering blood pressure, etc.
The best types of omega-3 are EPA and DHA which include fish oil, algal oil.
Usually taking the supplement does not cause any side effects but if there are some they are also very mild.
Usually it is recommended to people who want to lose weight, but excess consumption may lead to the opposite action.
Taking an omega-3 supplement may take 6 weeks to 6 months for work.
Omega-3 helps with a lot of things in our body especially with cell membranes in our body and brain.