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How to use omega 3 ?







Omega 3 

   Omega-3 fats are healthy fats that the body needs to perform many functions, from muscle activity to cell growth, but the body cannot manufacture this type of fat, so the only source of omega-3 is through eating food or supplements, and for  fatty acids(Omega-3).Three main types are: alpha-linolenic acid (ALA), source of some types of seeds and vegetable oils, eicosapentaenoic acid (EPA), fish and seafood source, docosahexenoic acid (DHA), and fish and seafood source. 

 How to use omega 3 


   There is no specific standard for the amount of omega-3 that a person needs daily, but most organizations recommend a minimum of 250 to 500 mg combined DHA and EPA daily, but eating up to 3000 to 5,000 mg of omega-3 a day is often It is safe, although eating this high amount is not necessary for most people. Omega-3 may be one of the most beneficial supplements, but be sure to choose it and use it with caution, by following these tips: 

  • Choose nutritional supplements that contain omega-3 in the form of free fatty acids, Triglyceride, or phospholipids, and stay away from nutritional supplements that contain omega-3 in the form of Ethyl esters. 
  • Read the poster attached to omega-3 nutritional supplements to see how much EPA and DHA it actually contains and not just according to the amount of fish oil, preferably it contains antioxidants to combat the occurrence of oxidation and rancidity of fish oil, such as vitamin E. 
  • Follow the instructions on the supplement with fish oil, the minimum is 250 mg, and the maximum is 3000 mg of EPA and DHA together. 
  • Consume omega-3 supplements with a meal that contains fats, since fats increase absorption of omega-3. 
  • Avoid buying omega-3s in large quantities, as they are just as perishable as fish. 

Sources of omega 3 


   Omega 3 is found naturally in some foods, and is added industrially to others, as it can be obtained through nutritional supplements. It is worth noting that EPA and DHA fats are only available in animal sources, as plant sources contain only ALA, but there are One exception is algae oil, as it is an excellent source of omega-3 of all kinds, as this source is suitable for vegetarians, and it is worth noting that the human body needs balanced amounts of omega-3 and omega-6, so the more omega-6 consumption that is found in refined vegetable oils, the greater The body needs omega-3, as it should Wen ratio between omega - 6 to omega - 3 closer to 1: 2 to maintain the health of the body,  It is important that the diet contains three of the fat omega species 3, and can be obtained sufficient quantity of it by eating a variety of Food, including:  


  •  Fish and other seafood, especially fatty fish, come from cold areas. 
  • Vegetable oils, such as: flaxseed oil, soybean oil , and canola oil . 
  • Foods fortified with omega-3, such as: milk, juice, milk, eggs, and infant formula, and you should make sure that these products are supported by reading the food label on the products to be considered a source of omega-3. 
  • Omega 3 supplements, such as: fish oil, liver oil, and algae oil. Supplements differ in terms of the source of omega 3 and the dose they contain, but consuming more than 3 grams of omega 3 may cause complications in the digestive system. 
  • Nuts and seeds, such as: flaxseeds, chia seeds, and nuts, except that a very small amount of omega-3 fats is absorbed by flaxseed, due to the difficulty in digesting them in the body. 

 Benefits of omega 3 


Omega-3 fats are a major component of the cell wall, and the body needs them to perform the functions of the heart, blood vessels , lungs, immune system, and endocrine-producing hormones, and omega-3 fats have many benefits, including the following: 


  • Omega-3 fats help reduce the risk of heart disease , as people who regularly eat fish and seafood have a lower risk of developing many chronic diseases, and eating fatty fish as part of their lifestyle contributes to maintaining heart health and protects against many Heart problems, as it reduces the levels of triglycerides, and omega-3 supplements may help to fight heart disease, as sudden deaths from heart disease can decrease by 45% when taking acidic (EPA) and DHA supplements . 
  • Omega-3 fats help brain development, nervous and visual development in infants.
  • It positively affects a child's learning and behavior. 
  • It plays a protective role against eczema and arthritis . 
  • It greatly affects the health of the brain , increases the growth of nerve cells in the frontal cortex of the brain, stimulates cerebral circulation, and has a major impact on depression, as groups whose diet contains a high level of omega-3 have lower levels of depression . 
  • It helps reduce the risk of developing breast , prostate and colon cancer. 

Precautions associated with fish oil as an omega-3 source 


Fish oil is available in the form of capsules, or pills, and it can be in the form of a liquid, and when the fish oil is taken in the recommended amount it is safe, but it must be verified its source first, to ensure that it does not contain mercury , and despite the many benefits to it, but oil Fish can cause the following symptoms: 

  • Fish taste in the mouth. 
  • Bad breath. 
  • Indigestion . 
  • Nausea . 
  • rash. 
  • The possibility of increased risk of bleeding and may increase the risk of stroke when taking high doses of fish oil supplements.

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