Omega-3 is a type of fat that the body cannot manufacture, but it is considered essential fat, meaning that a person cannot live without it, so he gets it from the foods he eats and fish is the best source of these fatty acids. ALA, DHA and EPA, which play an important role in promoting human health in several ways.
Omega-3 nutritional supplements have proven effective in preventing and treating several diseases, and in reducing symptoms of arthritis.
Let us introduce you to it, and what studies have proven about its benefits?
Benefits of Omega 3
It works to speed up muscle recovery
Similar to the way a protein powder can speed up the body’s muscle building process after intense exercise.
Omega-3 pills help your body recover from physical activity more quickly.
Omega-3 has anti-inflammatory properties, which can be very beneficial before or after exercise, especially for those who practice bodybuilding.
It can help reduce muscle and joint pain, and speed up your body process to repair small tears in your muscles that occur after exercise.
Combining protein powder and Omega-3 can significantly reduce recovery time after exercise and work to increase muscle mass at a faster rate.
Help to burn excess fat
Although it may seem counterintuitive that fatty supplements can reduce body fat, Omega-3 associate with increased metabolism.
If you don’t eat properly and take the right supplements, lean muscles may inadvertently burn instead of fat.
Incorporating a small dose of Omega-3 into your daily diet can help you achieve these two goals at once – burning fat while repairing and developing muscles.
Maintains healthy cholesterol levels
Although cholesterol levels may not directly affect increased muscle mass, they are necessary for a right and healthy life.
Bodybuilders eat foods that have high levels of fat, which usually increase cholesterol levels and leads to serious health conditions.
However, research shows that OMG 3 can help you maintain a healthy level of cholesterol and reduce the risk of a heart attack.
Promotes a healthy heart
One of the most important health benefits of OMG 3 is its effect on the heart.
Whether you’re a bodybuilder or exercising regularly, keeping your heart healthy is the best thing you can do for your body.
Omega-3 prevents plaque from accumulating in the heart and can also lower your blood pressure.
In terms of bodybuilding, it is important to maintain a healthy heart to support your body during intense workout sessions.
It can help prevent and speed up recovery of injuries
If you do bodybuilding, you are more likely to get injury during exercise because you push your body to the extreme and exercise a lot.
Eating a small dose of OMG 3 (the American Heart Association recommends around 1 gram of it per day) can help prevent injuries and speed up the recovery process from muscle and joint problems.
Prevention of depression and anxiety
Omega-3 supplements may help prevent and treat depression and anxiety, and some studies have shown similar efficacy to that of antidepressants. (Study)
Promote eye health
Omega-3 DHA fatty acids are a major component of the retina and may help prevent some eye diseases such as macular degeneration, which can cause poor eyesight and blindness.
May improve mental disorders
Do you fear aging diseases? The deterioration of brain function is one of the inevitable consequences of aging, but OMG3 acids can combat age-related decline and Alzheimer’s disease, as it believe that taking OMG3 supplements reduces the risk of developing Alzheimer’s, and can also improve Alzheimer’s symptoms in the elderly if The disease was in its infancy, however more research needed to confirm the positive effects of omega-3 on brain health.
In a 2017 systematic review conducted in Brazil, which assessed the role of omega-3 fatty acids in Alzheimer’s disease, the details were:
- The aim of the study was to test the results available in previous research regarding OMG3 fatty acids and their effect on the cognitive function of Alzheimer’s patients.
- We systematically reviewed the databases in PubMed and Excerpta Medica Cochrane Library.
- The study included 361 scientific articles that included 7 studies that fully met the inclusion criteria, as most studies did not show statistically significant results for omega-3 supplementation compared to placebo.
The review concluded that “omega-3 acids are beneficial for Alzheimer’s disease in its early onset when there is slight impairment in brain function, although some studies have shown positive changes in cognitive functions in more severe cases, but they do not support the use of omega-3 supplements as a treatment for disease. Alzheimer’s. Omega-3 acids may improve cognitive brain function in Alzheimer’s patients, especially if the disease is early on.
Where is Omega 3 and how much is it recommended to consume?
Omega-3 fatty acids produce in nature, and the main ones that produce them are:
- Mainly sea fish. And fish that eat a diet rich in omega-3 contains oil, which is also considered rich in this substance.
The following factors affect the acid concentration in fish:
- The quality of her food.
- Their growth and life area (fish breeding facilities or their natural environment such as seas and rivers).
- The part of the fish’s body that is eaten.
- Hunting season.
Although omega-3 is abundant in fatty fish such as salmon and tuna, vegetarians can benefit from it as we also find it in vegetarian food sources.
Here are 7 of the best plant-based sources that contain omega-3 fatty acids, according to the “Daily Health Post” website:
1- Flax seeds
Flaxseeds contain an abundant amount of fiber, protein, magnesium and manganese.
Many studies have revealed that both flaxseed and flaxseed help reduce cholesterol, lower blood pressure, treat and prevent obesity, and prevent heart disease.
Several studies have confirmed that walnuts can help improve brain health because they contain omega-3 fatty acids, as one ounce of walnuts, or 28 grams, contains over 2,500 mg of omega-3 fats.
And more than half of the recommended daily amount of Copper and manganese are two of the most important minerals for the body.
Clinical studies have shown that walnuts improve memory, general mental perception and the ability to learn.
3- Hemp seeds
Hemp seeds are one plant most beneficial to human health, as every 30 grams of them contain about 2.5 grams of omega-3 fatty acids.
Besides being rich in protein, fiber, magnesium and iron.
One study revealed that hemp seeds prevented the formation of blood clots and helped the heart recover after a heart attack.
4- Perilla oil
This oil extracted from the seeds of the perilla plant, which often used in Korean cuisine as a condiment and cooking oil.
Is an excellent source of omega-3 fatty acids, as every tablespoon, equivalent to 14 grams, contains approximately 9000 mg of omega-3.
We can use it as a healthy alternative. For cooking oils or on salads.
5- Brussels sprouts (young cabbage)
Unlike the aforementioned nuts and seeds, Brussels sprouts may not be rich in a great deal of omega-3 fatty acids.
As they contain only 88 grams of them in each cup, but they contain a high proportion of vitamin “K” and “C” and dietary fiber important to the body .
A recent study revealed that an increased intake of cruciferous vegetables, such as cabbage and others, is associated with a lower risk of heart disease.
6- Chia seeds
Chia seeds are probably the most well-known source of omega-3 fatty acids
and they are also high in fiber and protein.
One study revealed that a diet containing chia seeds and oats helped lower blood triglycerides and inflammation.
Just 28 grams of chia seeds meet the body’s recommended daily requirement of omega-3 fatty acids.
7- Algae oil
One of the popular plant sources of omega-3 fatty acids is algae oil extracted from algae, as it contains a similar amount of acids as tuna and salmon.
Studies have revealed that algal oil is very beneficial for health, and it is available in most major pharmacies.
Does omega-3 supplement need to use ?
What you should know is that if you consume fish three times a week and do not suffer from chronic diseases,
there is no need to take the severity of the supplement because there will not be much benefit and there will be no harm either.
If I do not eat fish, it is advisable to use an omega-3 supplement .
Are there side effects of omega-3?
We consider Omega-3s safe, as they have impressive benefits.
There are 100% no side effects of omega-3s, as long as the individual does not exceed the ideal daily dose.
Some people may suffer when taking omega-3 pills, which is a bitter taste and belching, lack of sleep, increased activity, bloating, vomiting, or nausea.
But the most dangerous side effect is that high doses affect the increase in blood clotting and beware of taking omega-3 with aspirin except under medical supervision.
Pregnant women should avoid it unless by consulting the attending physician, because it may cause birth defects.
The funny thing is that when pregnant women consulted, some doctors recommend they take omega-3s.
For example, most women take omega-3, under the supervision of a doctor, as it is beneficial for the growth of the child’s brain.
But when doses exceeded, abnormalities occur.
What are the criteria for choosing the best brand of omega-3 capsules?
There are a few common factors that must be taken into account when choosing omega-3 capsules
Quality: means choosing the best quality, as this is of great importance to avoid the occurrence of belching or bitter taste.
It also contains a lower percentage of pollutants and gives the best results.
Occasion: You need to take over 4 capsules to get the required amount of acids.
There are brands that require you to take approximately 8 capsules to meet the daily acid intake, so you must choose the brand that suits you.
Price: The capsules differ in their price according to the brand type, and I do not mind spending more money for a high-quality brand.
Research has found that there are dozens of brands of OMG -3 capsules, and that most of these capsules contain the amino acids mentioned.
When buying OMG -3 capsules, you must keep the three factors in mind so you can get the full benefit from the omega-3 capsules.
Signs of a lack of “omega-3” in your body
1- Dry skin
One secret of younger, hydrated skin is the naturally occurring OMG -3 Fats in the cell wall. But the more it deficiency you have.
Your skin becomes drier. OMG -3 also helps skin absorb healthy nutrients and flush out harmful substances.
This results in a healthy looking and glowing complexion.
2- Unhealthy hair
The same OMG -3 fats found in epidermal cells also found in hair follicles.
This makes it an important nutrient for healthy, shiny hair.
In addition, it nourishes the hair, supports its density, and reduces scalp infections that lead to hair loss.
3- Weak nails
Peeling and brittle nails are signs of something wrong with the body.
This could be because of a lack of OMG-3.
Many studies have shown that the body’s absorption of OMG-3 from animal sources such as fish is much easier compared to OMG-3 from plant sources.
Therefore, be careful to eat fish weekly.
A study conducted at the University of Oxford found that people with higher OMG-3 levels had better sleep quality.
Doctors recommend you take OMG-3 supplements daily in the morning and not in the evening.
because they may keep you awake if you take it right before bedtime.
5- Lack of focus
If you don’t eat large amounts of fatty fish or an OMG-3 supplement, your chances of impaired focus may increase.
Many people notice a noticeable improvement in their focus when they took a daily dose of omega-3.
Doctors recommend taking omega-3 supplements that also contain vitamin B to increase focus.
Constant fatigue can have several causes, but OMG-3 deficiency is undoubtedly one of them.
According to a study conducted at the University of Maryland Medical Center,
fatigue and fatigue are common symptoms of severe omega-3 deficiency,
so supplementing your diet with fatty oils can help increase your energy levels.
7- Joint pain
OMG-3 Fats derived from fish fats and are powerful anti-inflammatories,
making them very important for people who suffer from joint pain.
Ensuring that you are consuming adequate amounts of OMG-3 may stop the process that damages the tissues and joints that cause the initial inflammation.
What’s the ideal dose from Omega 3?
1,000 mg of omega-3 is an ideal dose because that’s what the American Heart Association recommends.
But getting 1,000 mg of omega-3 is difficult because most fish oil pills contain much less.
Here’s the omega-3 do you need daily:
- To improve mood, you need: 1000 mg per day.
- For a healthy heart you need: 1,000 mg per day.
- Healthy skin you need: 1000 mg per day.
- For joint care, you need 2000 mg per day.
- To get healthy triglycerides, you need 2000 – 3000 mg per day.
Clinical research suggests that the dose of omega-3 needed to help maintain healthy triglycerides is 2,000-3,000 mg per day when used as part of a healthy diet and exercise program.
If you were taking retail fish oil pills, you would have to take 6 pills to get 2,000 mg of omega-3s or 9 to 12 pills per day if you wanted to go up to 3,000 mg per day.