What is Omega 3? Health benefits of Omega 3

Not all fats are harmful to the body, Omega 3 is also a fat but very good for health, necessary for the development of many organs in the body. The following are details about what Omega 3 is? What are the uses of Omega 3 and which foods contain Omega 3?

What is Omega 3?

What is Omega 3?

Omega 3 , also known as Linolenic Acid , is a type of unsaturated fatty acid that is essential for the synthesis of DHA and EPA , has the effect of preventing memory decline in the elderly and increasing cognitive development in children. Omega 3 fatty acids are abundant in fish oils, deep-water marine fish such as salmon, sardines, herring, tuna, …

Uses of Omega 3

Omega 3 or linolenic acid is a precursor of DHA and EPA, which are important substances in the structure and development of the human brain.

For the normal human body

• DHA makes up a quarter of the brain’s fat . DHA is also considered to inhibit brain aging, prevent memory decline.
• Linolenic acid reduces heart rate , reduces the incidence of coronary artery disease, reduces myocardial infarction.
• Omega 3 also plays an important role in the structure of the skin, preventing water loss between the skin layers, thus keeping the skin soft and youthful, and preventing skin cancer.
• In addition, Omega 3 is also necessary for the development and perfection of the vision function of the eyes , reducing the risk of diabetes, reducing the number of asthma recurrences, reducing symptoms of rheumatoid arthritis, fighting depression …

For children

Uses of Omega 3 for children

• Many studies have proven that Omega 3 helps children to increase cognition , reduce behavioral and emotional problems, and increase motor skills , including in children with autism and developmental delays.
• Because of the benefits for children, there are now many types of cooking oils and baby formulas with added Omega 3.

For women, pregnant and lactating women

Benefits of Omega 3 for pregnant women

• Linolenic acid can fight all cancer cells , but is especially effective against breast cancer cells that are negative 3 times.
• DHA content in Omega 3 during pregnancy will be proportional to the weight and head circumference of the babies at birth.
• Omega 3 supplements can also prevent the risk of premature birth , especially in mothers with a history.
• Lowers the risk of postpartum depression : A study from the University of Montreal and the Research Center at Sainte-Justine Hospital in the US found that postpartum women can protect themselves from postpartum depression by taking supplements. Omega 3.

Omega 3 is found in what foods?

Omega 3 is found in what foods?

Omega 3 is found in some vegetable oils such as soybean oil, sunflower oil, peanut oil, olive oil, coconut oil, palm oil, … but with not high content.

Linolenic acid is abundant in aquatic products and especially marine fish living in deep water such as salmon, sardines, herring, tuna, … and in shrimp, crab, squid, … In Omega fish oil 3 is 2-4 times higher than vegetable oil.

According to the recommendations of the American Heart Association (AHA), adults without a history of heart disease can eat fatty fish twice a week to supplement Omega 3, and can use granular foods.

Notes when supplementing with Omega 3 (linolenic acid)

Dosage of Omega 3

Dosage of Omega 3

Fish is a source of Omega 3, DHA, protein and many essential nutrients, but in some types of fish, there are also high levels of mercury, which can affect health , especially the brain development of the fetus and fetus. children.

When choosing products to help supplement Omega 3, it is advisable to choose separately for each age because they are calculated to have the right amount , necessary according to the nutritional needs and the specific development of the age.

Note to choose products that are certified safe by reputable organizations.

Without a doctor’s opinion, arbitrarily supplementing with Omega 3 from 3g or more can make blood difficult to clot, weaken the immune system, increase the risk of bleeding , …

High blood pressure medications, birth control pills, or weight loss pills containing Orlistat (which reduces Omega 3 absorption) should not be taken with an Omega 3 supplement .

Should you take a daily Omega 3 supplement?

Should you take a daily Omega 3 supplement?

Omega 3 can be supplemented every day, but you need to take the right dose:

• For children from 6 to 8 years old : Should supplement about 900mg Omega 3 per day.
• For healthy adults : Just take 1 Omega 3 capsule/day.
• For children 9-13 years old : Girls should take 1000 mg/day and boys should take 1200 mg/day.
• For people from 14 to 18 years old : Women should take 1100 mg/day, men should take 1600 mg/day.
• For pregnant women : 1,400 mg/day should be added and 1,300 mg/day for lactating women.
• For middle-aged and elderly people : Middle-aged and elderly people with normal health should take 1100 mg/day.
• For people with cardiovascular disease need at least 1000 mg / day.
• For people with diabetes, high blood pressure should supplement 2000 mg / day.

Omega 3 is a beneficial fatty acid, a precursor of DHA, good for the brain and vision, especially important for young children and pregnant women. Please supplement Omega 3 properly to protect the health of yourself and your family.

Source: Healthline

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