2023-12-26 07:39:00
For many years, scientists have talked about Omega 3 fatty acids It can be compared to essential vitamins that must be eaten and cannot be missed because the body cannot produce them on its own. Therefore, it must be obtained from foods such as marine fish, avocados, nuts and seeds. Brussels sprouts Sesame oil and Thai fish such as mackerel, snakehead fish, Swai fish, barracuda fish, eagle fish, etc.
Studying the benefits of Omega 3 increased, for example to prevent NCDs, including heart disease and blood vessels Brain diseases, Alzheimer’s, rheumatoid arthritis, cancer, building immunity Enhance baby’s development and health Prevent inflammatory bowel disease Against depression And has many other health benefits.
Mackerel contains omega 3 (Cr.pngtree.com)
Today, nutritionists agree that Omega 3 fatty acids It is an important and necessary nutrient for health. Various food products promote it as havingOmega 3
after the word fatty acids Occurred in 1813. Later scientists George & Mildred Burr used the term essential fatty acids In 1929, it was discovered that it had health benefits. After that, there was more in-depth research into fatty acids.
Origin of omega-3 fatty acids: In the late 1970s, a team of Danish researchers led by Dr. Jorn Dyverberg wondered why the Inuit or Eskimos in North America Eat high-fat foods Eat few vegetables because of the cold weather. But the rate of cardiovascular disease is low. Meanwhile, the disease kills about 96,000 Americans a year.
Mackerel contains omega 3 (Cr.vecteezy.com)
The research team therefore went to study what the main foods that Inuit people eat include sea fish, whales, and seals, which are rich in fat but are unsaturated fats.Omega 3 High Later, in 1978, Dr. Bill Harris studied the diet of the people on the island of Greenland and found that mothers fed their babies cod oil. The study went deeper and wider and until today there is still more and more research.
Avocado, a fruit with omega 3 (Cr.wallhere.com)
How do omega 3s affect health?
Prevents cardiovascular disease from EPA and DHA fatty acids in omega-3 fatty acids, helping to reduce triglyceride levels.
Lower blood pressure Omega 3 fatty acids help dilate blood vessels. and improve blood circulation Prevents blockages in blood vessels Resulting in a decrease in pressure
Salmon, a sea fish containing omega 3 (Cr.tastingtable.com)
Controlling blood sugar levels in diabetic patients The most common type is type 2 diabetes, which is often found in obese patients. EPA fatty acids in fish oil help control blood sugar levels.
Prevent cancer Some research indicates that Consumers of food or dietary supplements that containOmega 3 Large quantities may reduce the risk of breast and colon cancer. However, further studies are required to confirm the conclusions.
Plants that contain omega 3 flax seeds (Cr.pexels.com)
Prevents Alzheimer’s disease, dementia and the learning system. This conclusion still awaits the results of further studies.
Infant development and health Pregnant or breastfeeding women who eat 220-280 grams of fish or seafood per week may help improve the health of their infants. But be careful when consuming fish that may contain mercury. You should choose fish that has EPA, DHA fatty acids, such as salmon, sardines, and trout.
Eat fish 2-3 times a week (Cr.taste.com.au)
macular degeneration that can cause blindness Some research indicates that Eating a lot of omega-3s reduces their risk. However, omega-3 supplements do not relieve symptoms or delay blindness in people with macular degeneration who already have the disease.
rheumatoid arthritis Studies show that Taking omega-3 supplements along with rheumatoid arthritis medications and other treatments may help improve symptoms. However, there is no definitive proof that such supplements reduce swelling, stiffness, or joint pain.
Depression, chronic inflammatory bowel disease, ADHD, allergies in children and cystic fibrosis Many studies have looked at the benefits of omega-3s for various health problems, but more research is needed.
Oysters contain unsaturated fatty acids (Cr.image by Racool_studio on Freepik)
People who lack omega 3 may be at risk of health problems such as rough, peeling, scaly skin, red rashes, swelling, and irritation.
How much does your body need? Omega 3 fatty acids It is an essential fatty acid. You should consume enough to help strengthen the functioning of various systems to be effective.
Brussels sprouts or Brussels sprouts contain omega 3 (Cr.image by jcomp on Freepik)
For example, newborn children -12 months 0.5 grams / age 14-18 years, males 1.6 grams, females 1.1 grams, pregnant women 1.4 grams / adults, males 1.6 grams, females 1.1 grams, pregnant and lactating women 1.3 -1.4 grams / age 51 Men and older: 1.6 grams; women: 1.1 grams.
Foods that contain omega 3
Cold water fish and seafood Such as salmon, tuna, mackerel, sardines, herring, cod oil, oysters, shrimp, anchovies.
Thai fish Such as mackerel, snakehead fish, Swai fish, eagle fish, silver swordfish, white fish, barracuda, soft fish.
Soybeans contain omega 3 (Cr.theveganatlas.com)
Vegetables, fruits, nuts, seeds Vegans may increase their omega-3 fatty acids from nuts such as almonds, walnuts, pumpkin seeds, chia seeds, flaxseeds, edamame, kidney beans, Brussels sprouts, spinach, cabbage, cauliflower, broccoli, seaweed. Avocado, Blueberry, Mango
vegetable oil such as soybean oil Canola oil Perilla oil
Various flavored foods For example, foods with omega 3 added for vegetarians. Soy products, yogurt, fruit juice, milk
Omega 3 supplements should be eaten properly (Cr.image by Freepik)
Omega-3 Supplements In general, omega-3 supplements contain the fatty acids EPA, DHA found in fish oil. And it has alpha-linolenic acid found in flaxseed oil. However, it should be eaten in the right amount. Because there may be side effects such as indigestion and diarrhea.
People who use drugs that affect blood clotting, such as anticoagulants. or non-steroidal anti-inflammatory drugs You should consult a doctor. And dietary supplements for treating health problems should not be used in place of medical treatment.
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