Why Omega-3,6,9 Fatty Acids
For weak babies who are often ill, doctors prescribe fish oil. Not surprising. After all, it is rich in omega-3 fatty acids. The body needs the latter for the proper functioning of almost all organs. What are fatty acids? What are women, men and children of omega-3s taken for? And what threatens the shortage of necessary substances?
Bit of theory
Media, nutritionists often remind about the need to regularly include fatty acids in the menu. Thanks to these substances, one feels better, nails are strengthened, and the beauty and silkiness of the hair are restored. But before you introduce them into your diet, you need to get to know them better. After all, even the most useful components, if used improperly, can turn into enemies.
A little about the benefits
As early as the beginning of the 20th century, omega-3, 6 were discovered. However, for the first time, they started talking about the benefits of substances in the 70s. Scientists noted the good health of the Eskimos living on the coast of Greenland. Doctors, analyzing the lifestyle and nutrition of the indigenous population, came to the conclusion that they practically do not encounter cardiovascular pathologies, since they regularly eat marine fish. And she is a real storehouse of omega-3s.
Omega 3: why is it needed?
The human body does not know how to synthesize omega-3s on its own. Therefore, the only route to this type of fatty acid is through nutrition. Sometimes doctors may recommend special supplements that protect against a deficiency of a useful component.
In oils, there are many useful acids for the body.
The following types of acids are classified as omega-3s:
Docosahexaenoic. This substance is necessary for the proper functioning of the brain.
Eicosapentaenoic. Acid provides the body with chemical components that stop inflammatory processes and prevent the development of depression.
Alpha linolenic. It helps to generate the energy necessary for a person to live.
Omega-3 provides many positive effects:
protects against thickening of blood;
prevents the development of heart disease;
gives nails a strength;
prevents inflammatory processes in the joints;
increases the strength and elasticity of blood vessels;
helps maintain visual acuity;
improves the appearance of the skin;
prevents premature aging;
normalizes fat metabolism (this allows you to lose excess weight);
gives the hair a density and silkiness;
strengthens the immune system;
normalizes hormonal balance;
promotes the healing of erosion and ulcers in the digestive tract;
strengthens the nervous system and resists the development of depression.
Omega-3 is recommended for women suffering from various disorders in the reproductive system. This component is simply necessary for pregnant women. Without it, the fetus is not able to form normally. Omega-3 is a good preventive measure for the development of osteoporosis and oncology.
What foods contain omega-3s?
The menu must include foods rich in omega-3s. Moreover, enrich the food with such dishes on a daily basis.
There are a lot of useful substances in black and red caviar
Sources of omega-3s are:
caviar (black, red);
fish (preferably marine) only fatty varieties;
vegetable oils (necessarily unrefined);
It is important not only to understand why the use of omega-3 is beneficial, but also to know how to properly take such a substance. This will saturate the body and at the same time not provoke an overdose. The daily menu should include 1-2% omega-3. On average, these are:
75 g of salmon;
about 110 g canned sardine;
one handful of nuts;
approximately 25-30 ml of rapeseed oil.
Abuse or lack
Do not abuse fats. Serious damage is caused by both an omega-3 deficiency and an excess of this component.
Nutrients must be taken dosed
The omega-3 deficiency is usually indicated by the following symptoms:
the appearance of dandruff;
peeling of the skin;
development of fatigue, depression;
complaints of joint pain;
the development of chronic constipation;
the appearance of heart disease;
discomfort, pain in the mammary glands.
Against the background of an excess in the body of omega-3, such violations appear:
weakening of muscle tone;
disorders in the pancreas;
If a person receives fatty acid by enriching his menu, then it is extremely difficult to provoke oversaturation. The protective mechanism will work, and the person will simply refuse an additional piece of salmon or an addition of nuts. But if the patient begins to take supplements or vitamins without a doctor’s prescription or in large doses, then he can easily get the whole “bouquet” of overdose.
So, having figured out why to consume (or drink) omega-3, you can move on to the next fatty acid – omega-6. It is not so in demand, therefore, less popular. The human body does not produce it.