Omega-3 Benefits, Risks, Taking Time

Omega-3 Nutrition

Omega-3 is a fat or oil extracted from fish tissue and is very important for the body. It usually comes from oily fish such as herring, tuna, anchovies, and mackerel. However, it is sometimes produced from the liver of other fish, as in the case of cod liver oil. Omega-3s have many powerful health benefits, including protection against several diseases in the body, brain and blood vessels.

Omega-3 Benefits

1. Improvement of depression

Depression is one of the most common mental disorders in the world. Symptoms include sadness, lethargy, and a general loss of interest in life. Anxiety, also a common disorder, is characterized by constant worry and nervousness. People who consume omega-3 regularly are less likely to develop depression. People with depression or anxiety also see improvement when they start taking omega-3 supplements. Apart from this, when consumed by people suffering from various mental-related problems, it helps in improving their condition.

2. Eye health

DHA, a type of omega-3, is a major structural component of the eye retina. Not having enough DHA can cause vision problems. Interestingly, getting enough omega-3s reduces the risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness, and helps prevent a variety of eye diseases. This ingredient is found in abundance in salmon and mackerel.

3. Anti-inflammatory effect

Inflammation is the body’s natural response to infection and injury. Therefore, it is very important for your health. However, inflammation sometimes persists for a long time without infection or injury. This is called chronic or long-term inflammation. Long-term inflammation can contribute to almost all chronic Western diseases, including heart disease and cancer. Omega-3 fatty acids may therefore reduce the production of molecules and substances associated with inflammation, such as inflammatory eicosanoids and cytokines.

4. Skin care

DHA, a type of omega-3, is a structural component of skin. It is responsible for the health of the cell membranes that make up most of the skin. Healthy cell membranes create soft, hydrated, supple, and wrinkle-free skin. Omega 3s can also protect your skin from sun damage. It helps block the release of substances that eat up the skin’s collagen after sun exposure. Omega 3 also help manage skin’s moisture and prevent premature aging, acne, hyperkeratinization of hair follicles, and more.

5. Improvement of metabolic syndrome

Metabolic syndrome includes obesity, as well as high blood pressure, insulin resistance, high triglycerides and low good HDL cholesterol levels. This is a major public health problem because it increases the risk of many other diseases, including heart disease and diabetes. Omega-3 fatty acids may improve insulin resistance, inflammation, and heart disease risk factors in people with metabolic syndrome.

Take & Taking Time

• Since it is weak to heat and easily goes rancid, it is recommended to take vitamin C and vitamin E supplements that slow down the rate of rancidity.
• To increase absorption, it is better to take it after a meal rather than before, and the best time to take it is after dinner.

Side Effect

1. Burping and Gas – Temporary symptoms such as burping, gas, abdominal pain, or diarrhea may occur when taking this medication.
2. Abdominal pain and diarrhea – When people with weak digestive organs consume omega-3, the oil content may be difficult to digest, resulting in symptoms such as abdominal pain and diarrhea.
3. Do not consume before surgery – Omega-3 dissolves blood clots and improves blood circulation, so it is recommended for those about to undergo surgery to avoid consuming it.

References

💠WebMD: What Are Omega-3 Fatty Acids?
💠Forbes: 6 Health Benefits Of Omega-3 Fatty Acids
💠NCCIH: Omega-3 Supplements: In Depth