What are omega-3 fatty acids? These acids are necessary for our body to function effectively. There are three types of omega-3 fatty acids:
– DHA (deoxyribonucleic acid)
– EPA (Eicosapentaenoic acid)
– ALA (alpha-linolenic acid)
Studies show that the highest concentration of fatty acids DHA and EPA can be found in fish that live in cold water or in fish such as salmon, mackerel and tuna.
Health benefits of omega-3 fatty acids
ALA fatty acids can be found in some hazel nuts and oils. It is important to mention that the body converts ALA acid into DHA and EPA.
In the last ten years, several studies have shown that omega-3 fatty acids significantly improve heart health and reduce the risk of heart complications. Also, studies have shown that men with the lowest levels of omega-3 in the blood, have 81% more likely to get a heart attack, in contrast to those taking omega-3 fatty acids regularly. Also, omega-3 fatty acids decrease triglyceride levels, high blood pressure and the risk of heart attack.
– These acids are useful for the whole body. For example, they can help with arthritis, painful menstruation and are useful for people who suffer from osteoporosis.
– They have beneficial effects on mental health. Studies show that depression occurs more often in people who consumed little or none omega-3 fatty acids. Today, many experts use dietary plans that include omega-3 fats to improve patients’ mental health .
– Also, omega-3 fatty acids can improve the result of diet and exercise for losing weight. Studies have shown that people who consume these acids have normalized blood sugar levels and cholesterol.
How much to take?
Experts recommend to consume at least 500 mg omega-3 fatty acid daily, and the best source of these acids is fish.
Note that some fish may contain high levels of compounds that are unsuitable for women planning to become pregnant, are already pregnant, or those who already have a baby and breastfeed.