Omega 3

                  Today we will talk about Omega 3.

Omega-3 fatty acids have been linked to many health benefits. In particular, they may help promote brain and heart health, reduce inflammation, and protect against several chronic conditions.

What are omega-3 fatty acids explained in simple terms?

Omega-3 fatty acids (omega-3) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.

What are fatty acids?

The two main types of fatty acids are saturated fat and unsaturated fat. Unsaturated fat further breaks down into polyunsaturated fat and monounsaturated fat. These are terms you commonly see on nutrition labels.

Fatty acids are chain-like chemical molecules made up of carbon, oxygen and hydrogen atoms. Carbon atoms form the backbone of the chain, with oxygen and hydrogen atoms latching on to available slots.

What do omega-3 fatty acids do?

Omega-3 fatty acids help all the cells in your body function as they should. They’re a vital part of your cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain.

What are the benefits of omega-3 fatty acids?

Omega-3 fatty acids have many potential benefits for your cardiovascular health. One key benefit is that they help lower your triglyceride levels. Too many triglycerides in your blood (hypertriglyceridemia) raises your risk of atherosclerosis, and through this, can increase your risk of heart disease and stroke. So, it’s important to keep triglyceride levels under control. In addition, omega-3s may help you by raising your HDL (good) cholesterol and lowering your blood pressure.

Are omega-3 fatty acids good for you?

Omega-3 fatty acids may lower your cardiovascular disease risk when you consume them as part of your diet. In general, it’s better to opt for food sources (like fish) rather than pills.

Omega-3 dietary supplements (fish oil pills) may have some benefits for select individuals. But it’s best to proceed with caution. When it comes to fish oil pills, it’s important not to self-prescribe. Never take over-the-counter (OTC) supplements without talking to your healthcare provider first. 

What are the best food sources of omega-3 fatty acids?

Fish is the best source of omega-3s.

The chart below lists some types of fish that can add omega-3 fatty acids to your diet. The serving size for each type of fish listed is 3 ounces, with nutrient data provided by the U.S. Department of Agriculture. While some types of fish contain a small amount of ALA, the chart contains the total DHA and EPA content for consistency. These totals reflect the DHA and EPA content in raw (uncooked) fish, except where noted.

How much omega-3 should I have?

Ask your healthcare provider how much omega-3 you need. Research shows different benefits for different amounts depending on your medical history.

In general, the American Heart Association recommends people without a history of heart disease eat at least two servings of fish per week (6 ounces to 8 ounces total). If you have heart disease or high triglyceride levels, you may benefit from consuming even more omega-3 fatty acids. But it’s essential to talk to your provider about the amount that’s appropriate for you.

Can I have too many omega-3 fatty acids?

Talk to your healthcare provider if you have 3 grams or more of omega-3 fatty acids in your diet each day. High levels of these fatty acids can cause bleeding or other issues.

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