In a time when interest in diet and exercise has increased, there are some nutrients that are of utmost importance, including Omega 3.
So if you are one of those who are keen to adhere to a healthy lifestyle; It is necessary to pay some attention to Omega 3. Follow us to know what Omega 3 is and the benefits, sources and harms of this element.
What is omega 3 element?
Omega 3 is one of the essential healthy fats for a healthy body and mind. It is considered one of the unsaturated fats, and consists mainly of several essential fatty acids.
What happens to the body when you eat Omega 3?
Omega-3 is considered an essential element for general human health, as it has great benefits for both athletes and non-athletes when consumed at the recommended daily limit, which is approximately 250-500 milligrams.
However, excessive consumption may negatively affect the body’s health and some vital functions.
Follow us as we explain each of the benefits and harms resulting from consuming Omega 3.
Omega 3 benefits
Omega 3 plays an important role in the human body, regulating vital functions, and its most important benefits are:
Maintaining the heart and blood vessels.
Omega-3 improves the vital functions of the circulatory system, through:
- Regulating blood cholesterol levels.
- Regulating blood pressure and preventing high blood pressure.
- Preventing heart and arterial diseases: resulting from high levels of harmful cholesterol in the blood, such as clots and clogged arteries.
Support brain health and mental abilities
- Omega 3 is an essential element for the growth and development of the brain and mental abilities.
- It also works to improve memory, and raise the level of concentration and attention.
- Preventing brain diseases, such as stroke, Alzheimer’s disease, and dementia.
- Strengthening the nerves.
Reducing inflammation
Omega 3 plays a major role in eliminating inflammation, including joint and tendon inflammation, which helps you improve your athletic performance and physical activity during the day.
Fat loss
This is by stimulating the body’s metabolism, which increases the burning of calories, thus leading to the loss of more fat.
Improving mental health
Omega 3 helps improve psychological state; via
- Improve mood.
- Reducing stress and anxiety levels.
- Preventing some mental illnesses such as depression.
Support the immune system
This type of healthy fat contributes to strengthening immunity and reducing the risk of infectious diseases.
Improving the appearance
It helps moisturize and increase skin elasticity, protect the skin from wrinkles and damage, and promote hair growth and length.
Omega 3 harmful effects
Despite the countless benefits of this type of healthy fat, consuming it excessively, and exceeding the recommended daily limit, may lead you to some risks, which are:
Digestive system disorders
In some cases, you may suffer from some annoying digestive disorders, diarrhea and nausea, which may lead to vomiting.
Increased risk of bleeding
You may suffer from bleeding when you consume too much omega-3, especially if you are taking some medications that increase bleeding, such as aspirin.
Blood pressure lower than normal
If you suffer from low blood pressure, consuming large amounts of this ingredient may make it worse.
overweight
These trans fats are a high source of calories; Which may lead to an increase in body weight.
After knowing some of the most important benefits of Omega 3, and the harms resulting from excessive consumption of it beyond the recommended limit, follow along with us to learn about the most important sources of obtaining this element.
Rich sources of Omega 3
This type of unsaturated fat is found in many foods, the most important of which are:
- Fish: Fish of all kinds contain high amounts of this element, such as tuna, sardines, and mackerel.
- Eggs: Eggs are also an important source after fish, and healthy fats in eggs are more concentrated in the yolk.
- Dairy and its products.
- Some healthy oils: such as fish oil (extracted from fish liver) and olive oil.
- Nuts: including walnuts, almonds and peanuts.
- Some seeds: such as chia seeds and flax seeds.
The role of nutritional supplements in fulfilling your need today for this type of healthy fat cannot be neglected, as many people are unable to meet this need through food alone.
These are some of the sources that may help you get your daily need of Omega-3.
Common myths about Omega 3
Despite the scientific progress and prosperity that has befallen the world, there are still some common myths about Omega-3, including the following:
- Omega 3 causes weight gain
But in reality, when you eat appropriate amounts of it and do not exceed the recommended limit while maintaining a calorie deficit, this is considered completely wrong. On the contrary, Omega 3 helps in losing fat. By increasing metabolism and burning more calories.
- Omega 3 causes clogged arterial diseases
This is a widespread myth, as this type of fat – unlike saturated fat – works effectively to reduce the level of harmful cholesterol and excess fats in the blood, which may lead to clogged arteries.
- Omega 3 increases bleeding
We may consider this statement to be true, but only for those who regularly take some medications that increase fluidity, such as aspirin, so you should consult a doctor first before taking Omega-3.
- Omega-3 supplements are only important for older people
This statement is completely wrong; This type of healthy fat is beneficial and important for everyone:
- starting with children:
Because they need it in the process of brain growth and development,
- including athletes:
Because of its role in reducing inflammation, increasing joint flexibility and accelerating muscle recovery.
- Anyone who eats fish regularly does not need omega-3 supplements
Although fish is a rich source of these healthy fats, the role of nutritional supplements in completing your daily needs cannot be neglected, as many people are unable to meet this need through food alone.
Now we have pointed out some common myths about Omega-3, and the truth behind each myth.
Omega 3 and bodybuilding
If you are a bodybuilder, Omega 3 is definitely one of the essential elements in your diet; To help you reach your goal; Because it has a positive impact on your exercise performance and physical fitness; This element works to:
- Increase performance during exercises:
It helps increase strength and endurance for exercise.
- Enhancing the muscle building process:
Because of its role in accelerating the recovery process after exercises and muscle recovery; By reducing inflammation.
- Maintaining joint health:
It increases joint flexibility and reduces subsequent injury rates.
- Losing excess fat:
Bodybuilders are keen to maintain the ideal weight; To improve the overall appearance of the body to win tournaments, and Omega 3 helps in this by raising the body’s metabolic rate.
common questions
What are the benefits of Omega 3 pills?
Omega 3 plays an important role in the human body, regulating vital functions, and its most important benefits are:
- Maintaining the heart and blood vessels.
- Support brain health and mental abilities
- Reducing inflammation
- Fat loss
- Improving mental health
- Support the immune system
- Improving the appearance
What are the benefits of Omega 3 for hair and skin?
It helps improve the shape and appearance, as it helps moisturize and increase skin elasticity, preserve the skin from wrinkles and damage, and promote hair growth and length.
What are the side effects of omega-3 pills?
Despite the countless benefits of this type of healthy fat, consuming it excessively, and exceeding the recommended daily limit, may lead you to some risks, which are:
- Digestive system disorders, such as diarrhea and nausea, which may cause you to vomit.
- Increased risk of bleeding, especially if you are taking some medications that increase blood thinning, such as aspirin.
- Blood pressure lower than normal
- overweight
Should I take Omega 3 daily?
Yes, of course. Omega-3 is considered an essential element for general human health, because it has great benefits for both athletes and non-athletes when consumed within the recommended daily limit, which is approximately 250-500 milligrams.
Can I take Omega 3 without consulting a doctor?
It is not preferable for this reason, as Omega-3 may increase blood thinness and bleeding for those who regularly take some medications that increase blood flow, such as aspirin, so you should consult a doctor first before taking Omega-3.
Does Omega 3 reduce weight?
Yes, of course, and this is by stimulating the body’s metabolism, which increases the burning of calories, and thus loses more fat.
Does Omega 3 make hair longer?
Yes, of course, as it improves the shape and appearance, as it helps moisturize and increase skin elasticity, preserve the skin from wrinkles and damage, and promote hair growth and increase its length.
How many omega 3 pills per day to lose weight?
It is recommended to take it within the recommended daily limit, which is approximately 250-500 milligrams.
Recent Comments