Omega-3: information about its benefits for health and beauty
Today, many cosmetic advertisements are not devoid of the omega-3 component in their products, and many of us are not used to hearing about omega-3, and you must be wondering what is omega-3? How can we benefit from it? And is it really good for health and beauty? Should omega-3s enter our diet and what effect does this have on our bodies?
Show key points
- Omega-3 is an essential fatty acid that the body cannot produce on its own, so it must be obtained through diet or supplements.
- It plays a crucial role in maintaining overall health by regulating blood pressure, reducing inflammation, and supporting immune function.
- Omega-3 is vital for brain development in infants and can help manage behavioral and concentration-related disorders in children.
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- Regular consumption of omega-3 helps protect heart health by reducing triglycerides and lowering the risk of heart disease and stroke.
- Studies link omega-3 intake to decreased rates of depression and improved mental well-being, especially in pregnant and postpartum women.
- For skin health, omega-3 provides protection against sun damage, reduces acne and dryness, and promotes faster wound healing.
- Omega-3 boosts scalp circulation, strengthens hair follicles, and may also support weight loss by increasing metabolic rate.
To answer these questions, follow the lines of this article, which will simply answer them in several points.
What is Omega-3?
Omega-3 is a compound of fatty acids found in abundance in fish and you should know that omega-3 fatty acids are not produced by the body on its own and therefore, we should take them in our diet or take them by taking supplements. Omega-3s produce substances that balance many of the vital processes in your body.
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To name a few, stabilizing your body pressure, blood clotting, avoiding allergies, pain and inflammation, as well as stabilizing body temperature. Omega-3s are not only important for adults, but are of medical importance to children and infants as well. Omega-3 plays a significant role in the brain development of the fetus in the womb. If your child has a learning disability, omega-3s should periodically be included in their diet, especially for children with concentration-related disorders such as distraction. Several studies have reported that omega-3s also have a role in modifying the behavior of children with behavioral problems.
If you are thinking about what foods are rich in omega-3s, the most famous are fish, especially mackerel, salmon, sardines, tuna and shellfish. Also vegetable oils such as flaxseed oil, soybean oil, flaxseed, chia and liquid fish oil. Supplements can also provide you with your omega-3 needs.
Your body needs 250 to 500 mg of echo-sapentaenoic acids and docosahexaenoic acids (two 3 omega-3 acids) if you are healthy to get the benefits of omega-3, but if you suffer from heart disease, depression, stress or even cancer, you need a larger amount, which may reach 4000 mg per day of omega-3.
Omega-3 and your heart and arteries health
Fish oil, which is a source of omega-3, has been scientifically proven to reduce the risk of vascular and heart disease. It also reduces heart failure diseases and preserves the lining of the heart.
Omega-3 reduces triglycerides in the body and thus protects you from the risk of atherosclerosis. Eating 3 to 4 grams of fish oil a day lowers triglycerides by about 30%.
Omega-3 fights depression
A lot of research has proven that consuming fish oil, which is one of the sources of omega-3, reduces the rates of depression. Studies have also proven that increasing omega-3 consumption during pregnancy significantly reduces the chances of developing postpartum depression for women. Omega-3 consumption also reduces behavioral disorders and problems.
Omega-3 and Brain Health
As mentioned, omega-3 foods or supplements regularly have an effective role in brain health. This is shown in reducing the deterioration of cognitive and mental abilities with age. The level of omega-3 in brain cells decreases with age and therefore, we are at risk of developing diseases such as Alzheimer's and dementia as well as problems with concentration and attention. Thus, taking an adequate proportion of omega-3s regularly protects you from experiencing these problems during different age stages.
Omega-3 and skin care
Omega-3 protects your body from UV sun damage, reduces inflammation and the chances of acne, which is one of the annoying skin problems. Also, topical use of sardines oil on places of redness caused by exposure to harmful sun rays reduces redness by up to 25%.
Omega-3 moisturizes the skin, protects it from dryness, reduces itching, helps heal wounds and protects against skin cancer. The appearance of results on your skin after taking omega-3 regularly varies according to many factors, for some they have noticed results after three months for others after a longer period. I consider omega-3s part of your skin and skin health care routine and not just a temporary solution to get rid of an existing problem. We also remind you that taking omega-3 does not prevent you from consulting a specialist in case of skin health problems and taking appropriate drugs.
Omega-3 and Hair Health
Omega-3 stimulates blood circulation in the scalp and thus, nourishment reaches your hair and grows better. Since omega-3 reduces the chances of inflammation, taking its supplements also protects hair follicles from inflammation and reduces the chances of hair loss and breakage.
Omega 3 Slimming
You may feel strange to associate omega-3 products or sources with slimming, let's explain this. Omega-3 increases the metabolic rate and thus, works to stimulate weight loss. Metabolism is the process by which your body produces energy, burns it and thus loses weight. A Canadian study proved that taking 3 g of fish oil daily for 3 months resulted in a 14% increase in metabolic rate.
