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Omega 3 Benefits. There are many types of fats, and omega-3 fatty acids are known as healthy fats. Have you ever heard of them? Do you buy products that contain them? In this article, you will learn more about the benefits of omega-3.

What is Omega-3 Fatty Acids?

Before knowing the benefits of Omega 3; First of all, what is omega-3? Not all fats are unhealthy. Omega-3 fatty acids are good fats, which may help reduce the risk of heart disease, depression, dementia, and arthritis.

Types of Omega 3

Omega 3 fatty acids consist of 3 types, they are:

1. Docosahexaenoic acid, which is docosahexaenoic acid, is known by this acronym (DHA).
2. Eicosapentaenoic acid, known by this acronym (EPA).
3. Alpha-Linolenic Acid, also known as ALA.

DHA and EPA come from fish, while ALA is found in vegetable oils such as flaxseeds, walnuts, and dark leafy vegetables such as spinach, but it is not as good as the acids found in fish.

Omega 3 benefits

1- Omega-3 benefits to for heart

Omega-3 fatty acids help protect your heart. They reduce inflammation in your blood vessels (and the rest of your body), reduce the level of fats in your blood, known as triglycerides, and, finally, slow the buildup of plaque in your blood vessels, which causes blood clots. They regulate the rhythm of the irregular heartbeat.

2- Omega 3 benefits to reduce blood fats

Omega-3 found in fish lowers the level of fats in the blood, known as triglycerides. Excess of these fats puts you at risk of heart disease, and omega-3s fight bad cholesterol and increase good cholesterol.

3- Omega 3 benefits for lowering blood pressure.

It helps in lowering blood pressure. You can eat fish instead of red meat, but do not eat salted fish, such as smoked salmon. A high blood pressure patient is recommended by the doctor to reduce the proportion of salt he eats.

4- Omega-3 benefits for relieving rheumatoid arthritis 

Fish oil supplements relieve joint stiffness and pain of rheumatoid arthritis and enhance the effectiveness of anti-inflammatory drugs.

5- Omega 3 benefits for treat depression

Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Omega-3 fatty acids from fish appear to enhance the effectiveness of antidepressants and may help treat symptoms of bipolar disorder.

6- Omega 3 benefits for treat asthma

One of the benefits of omega-3 is that a diet high in omega-3 reduces inflammation that accompanies asthma.

7- Attention Deficit Hyperactivity Disorder (ADHD)

Some studies show that fish oil can reduce symptoms of ADHD in some children and improve their mental skills, such as thinking, remembering, and learning. Still, more research is needed in this area, and omega-3 supplements should not be used as a primary treatment.

8- Omega-3 Alzheimer's disease and dementia

Omega-3s may help prevent Alzheimer's disease and dementia and have the effect of relieving progressive memory loss associated with aging.

Omega 3 food sources

After knowing the benefits of Omega 3; Learn about its sources to reap these benefits, and food sources of Omega 3 include the following:

fish

The best sources of omega-3 fatty acids are fish, including:

1. Salmon, and wild ones, contain more omega-3s.
2. Mackerel.
3. Sardines.
4. Anchovies.
5. Tuna is a good source of omega-3, and albacore tuna (often called "white") contains more omega-3 than canned light tuna, but it also has a higher concentration of mercury contamination and the amount of omega-3 in steak. Fresh tuna varies, depending on its type.

You can eat fish twice a week to reap the various omega-3 benefits, but don't eat too many fish that are high in mercury, polychlorinated biphenyls, or other toxins, such as mackerel, wild swordfish, and sharks. It is higher in pollution levels, so don't overdo it.

Other omega-3 sources are:

• Walnut.
• Flax seeds and flax oil.
• Canola oil.
• Soy oil.

While foods containing omega-3 fatty acids have health benefits, some foods, such as oils and nuts, can be high in calories, so don't eat them in excess. Many products add omega-3 to their manufactured products, but it is in a very small percentage, and it is better to get omega-3 from their sources instead of these products.

Omega 3 Supplements

You can take fish oil, which is a good option for people who do not eat fish but talk to your doctor first about the right dose for you. He may have specific recommendations, or warnings, depending on your health and other medications you take.

Omega 3 side effects

1. The most common side effects of fish oil are indigestion and flatulence.
2. Omega-3 supplements may cause bleeding. If you have it or are taking medications that can increase bleeding, such as Coumadin, Plavix, Event, Brilinta, and some NSAIDs, talk to your doctor before using any omega-3 supplements.

And finally; After you know the benefits of omega 3 for your health, be sure to eat it from its natural sources, especially the fish we mentioned before.

Read More:

1. Everything you need to know about Omega-6 and its benefits
2. Is omega-3 good for my child?
3. Benefits of omega 3 for pregnant women