Omega-3 is a fatty acid popularly known as "fish oil". Together with Omega-6 fatty acids found in vegetable oils, they are among the important building blocks of the cells in our body, starting from the womb and throughout our lives. These oils strengthen the immune system and also provide strong protection against cancer, rheumatism and heart diseases.
Omega-3 and omega-6 fatty acids, which scientists define as a unique and powerful medicine, have very important functions for our health. These fatty acids affect our entire body by controlling cell behavior. It would not be an exaggeration to say that without them, our body's functioning would collapse. Omega-3 is essential for the eye retina, brain nerve cells and sperm to perform their duties flawlessly. Omega 3 deficiency can lead to decreased eye functions.
In addition, mood, concentration, mental memory, attention deficit and behavioral disorders are some of the disorders that may occur as a result of omega 3 deficiency. Omega-3 fatty acids also have a lowering effect on high cholesterol and triglyceride levels. It also has positive effects on arteriosclerosis, vascular occlusion, and infections.
Balanced intake of Omega-3 and Omega-6 fatty acids protects our health by helping the development of the brain, healthy growth and strengthening the immune system. It helps our skin look young and regulates skin cells.
The balance of omega 3 and omega 6 recommended by the World Health Organization (WHO) is 1 gram of Omega-3 fatty acids for 5-10 grams of Omega-6 fatty acids. If not careful, excessive Omega-6 intake can reduce the benefits of Omega-3.
Who Needs Omega Oils Most?
The human brain begins to grow rapidly in the last three months before birth, and the growth rate increases up to 3 times in the first 12 weeks after birth. For this reason, it is very important for pregnant and newborn mothers to consume balanced and adequate foods containing Omega-3 and Omega 6. Omega fatty acids also play an important role in the healthy development of the baby's heart, blood vessels and eyes in the womb. Babies of mothers fed with a balance of Omega-3 and 6 also develop healthily. Omega oils improve the child's reading, writing, pronunciation and mathematical intelligence. In case of deficiency, it causes behavioral disorders, hyperactivity and attention deficit in children.
The decrease in omega fatty acids in the body over time also leads to problems such as memory loss, dementia and depression. Studies have revealed that Alzheimer's disease, commonly known as dementia, is more common in societies that do not eat enough fish. Omega oils also play an important role in the treatment of fatal diseases by strengthening the immune system.
Benefits of Omega Oils
Omega oils, when taken in a balanced manner, can protect the body from many diseases.
Protects against heart diseases.
Omega oils reduce bad cholesterol and increase good cholesterol. It balances the cholesterol level. It reduces the risk of heart attack by lowering triglyceride levels, which play a role in heart attack. It helps blood circulation in the body by increasing blood fluidity and prevents vascular occlusion and fat accumulation in the vessels. Since some heart diseases are hereditary, taking balanced omega oils from an early age, especially for those with a family history of heart disease, reduces their chances of having a heart attack.
It is effective against cancer:
Research has shown that our immune system draws strength from omega oils to destroy malignant cells prone to cancer that appear in our body. Omega fatty acids are thought to be beneficial in the treatment of many types of cancer such as breast, prostate and colon cancer.
Prevents gangrene:
Omega oils thin the blood and increase its fluidity, preventing clotting and protecting the vessels. It also reduces fingertip numbness and coldness of the fingers due to circulation.
Delays diabetes:
Omega-3 fatty acids found in fish delay type II diabetes by increasing the function of the insulin hormone in the body.
Stops aging:
Omega fatty acids fight against free radicals in our body, reducing signs of aging and wrinkles on the skin. It also renews cells and beautifies the skin.
Good for migraine:
It prevents migraine pain by easing blood flow in the brain vessels.
Prevents inflammation and infections in the body:
Omega oils play an important role by strengthening the immune system in the treatment of infection-related diseases such as flu, psoriasis, rheumatoid arthritis, asthma and allergies.
Prevents depression:
It has been determined that in countries such as New Zealand, Canada and Germany, where Omega-3 and Omega-6 fats are not consumed in a balanced manner, cases of depression are 5 times higher than in Japan.
In Which Foods Are Omega Fatty Acids Found?
Omega-3, that is, Alpha linolenic acid, especially in mackerel, sardines, anchovy and . Additionally, walnuts, almonds, beans, soybeans, chickpeas, corn, flaxseed, sweet potatoes, lettuce, cabbage, broccoli and many green leafy vegetables contain omega 6 fat.
To benefit from all these benefits of omega fatty acids, eat fish at least twice a week. Choose to grill or steam fish instead of frying it. If there are people in your family with heart disease, it is very important for you to adopt a nutritional habit containing omega-3. Walnuts, which are a valuable source of Omega-3, although not as much as fish, protect the heart and increase brain performance, so eat at least 2-3 walnuts a day.
