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Omega-3 properties, effects, supplementation
Table of Contents
1. What are omega-3s?
Omega-3s are essential unsaturated fatty acids. They belong to PUFA, or long-chain (over 12 carbon atoms) polyunsaturated fats. They are exogenous compounds and must therefore be supplied to the body with food. Omega-3 is distinguished by alpha-linolenic acid (ALNA), eicosapentaenoic acids (EPA) and docosahexaenoic Acids (DHA).2. Omega-3 fatty acids
Omega-3 fatty acids have a number of important functions in the body: reduce blood triglycerides and cholesterol levels, decrease blood glucose and blood viscosity, thus preventing clots in the coronary and cerebral vessels, ?? lower blood pressure, ‡ improve the normal growth and development of children and adolescents, ¢ improve the health of the skin, hair and pancreas, ̇ reduce the balance of hormones, ̊ regulate the menstrual cycle, reduce the blood pressure of the brain, ̨ improve the development of the nerves and nerves in children and young people, ̋ improve the functioning of the body, improve the body's immune response to diseases such as diabetes, Alzheimer's disease and Alzheimer' s disease, and improve the ability of the immune system to fight cancer and other neurological diseases.3. Where are the omega-3s?
DHA and EPA are found in fish, especially in fatty species such as salmon, salmon, mackerel, sardines. Alpha-linolenic acid is found in plant-based products. The best sources of alpha-linolene acid are flaxseed, chia seeds, pumpkin seed, walnuts, hemp seed, lettuce, soybeans. Good sources of omega-3 fatty acids are also meat and animal fats that are fed on grasses. To produce high-quality fats from sheep and goats, which are often fed by wild sources of fat from Kuna herbs and herbs.4. Omega-3 deficiency and excess
Lack of omega-3s leads to: growth inhibition, skin changes, i.e. dry, thin, peeling skin, hair loss, poor nail condition, vision impairment, reduction in the production of fatty acids by the ovarian glands, increased appetite, impaired heart, liver and kidney function, development of hypertension, infertility, reduced immunity, allergic disease, decreased cognitive function.5. Is it worth supplementing with omega-3 fatty acids?
Most Poles do not have access to fresh fish, which are the primary source of DHA and EPA acids. Moreover, fish consumption has been a source of much controversy lately. On the one hand, in stores you can most often find farmed fish that are fed feed, which affects the decrease in omega-3 fatty acid content. on the other hand, there is a lot of talk about contamination of fish with sea dioxins, heavy metals, etc. Lead, cadmium, mercury and polychlorinated biphenyls (PCBs), which have been included in the WHO's proactive substances. Heavy metals and toxins accumulate in the fatty tissues of pregnant fishes.
