The contributions of fish to body health are truly endless. It offers significant benefits in many areas, from cardiovascular health to eye health and strengthening memory. Experts often emphasize the necessity of consuming fish at least once a week. The main reason behind this recommendation is the rich Omega 3 fatty acid content of fish and especially fish oil. Omega 3 fatty acids play a very effective role in protecting cardiovascular health and reducing inflammation that may occur in the body.
There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA comes from plant sources, especially flaxseed, chia seeds, and walnuts. EPA and DHA are found in abundance in fatty fish and seafood. EPA is effective in reducing inflammation and promoting heart health, while DHA is critical for brain and eye health.
What is Omega-3?
Omega 3 is a group of polyunsaturated fatty acids that are indispensable for the human body and provide many health benefits. Since our body cannot produce Omega 3 fatty acids on its own, we have to get these fats from outside through food. The importance of Omega 3 is evident in many areas, from protecting cardiovascular health to supporting brain functions. These fatty acids are one of the building blocks of cell membranes and contribute significantly to general body functioning.
ALA (Alpha-linolenic Acid) : A plant-based Omega 3 type, ALA is found in foods such as walnuts, flaxseed, chia seeds and canola oil. It can be converted into EPA and DHA in the body, but since this conversion rate is quite low, ALA is the least effective form of Omega 3.
EPA (Eicosapentaenoic Acid) : EPA is one of the most important forms of Omega 3 and is found in seafood, especially oily fish. EPA reduces inflammation in the body, supports heart health and strengthens the immune system.
DHA (Docosahexaenoic Acid) : DHA is an Omega 3 fatty acid that is critical for the healthy functioning of the brain and eyes. DHA is found in high amounts in fish, especially salmon, tuna and sardines, and is effective in many areas, from brain development to preventing cognitive decline due to aging.
What are the benefits of Omega 3?
- Supports Heart Health, Omega 3 fatty acids play a protective role against heart disease. They help regulate heart rhythm, lower triglyceride levels and balance blood pressure. In addition, Omega 3 is known to dilate blood vessels and improve blood flow, which significantly reduces the risk of heart attack.
- Strengthens Brain Functions, Omega 3, especially DHA, has an important place in the structure of brain cells. Studies show that regular Omega 3 intake improves memory functions and increases learning ability. It has also been stated that Omega 3 may be useful in the treatment of psychological disorders such as depression and anxiety.
- Reduces Inflammation, Chronic inflammation is one of the main causes of many serious diseases such as heart disease, cancer and diabetes. Omega 3 fatty acids can reduce the risk of these diseases by suppressing inflammation in the body. EPA, in particular, plays an effective role in preventing inflammation.
- Protects Eye Health, DHA is an important component of the retina structure and plays a critical role in maintaining eye health. Omega 3 intake is known to be effective in preventing eye diseases, especially age-related macular degeneration. It also contributes to the elimination of problems such as dry eyes.
- Contributes to Baby Development, DHA taken during pregnancy and breastfeeding is very important for the brain and eye development of babies. Therefore, experts recommend that pregnant and breastfeeding mothers take DHA supplements. DHA supports the baby's neurological development and ensures healthier cognitive functions in the future.
- Improves Skin Health, Omega 3 fatty acids help prevent skin dryness and conditions such as eczema by increasing skin elasticity. Omega 3 strengthens the skin barrier by maintaining the skin's moisture balance and provides protection against damage caused by environmental factors.
Omega 3 Supplements
Omega 3 fatty acids are very important for body health, but many people do not get enough Omega 3 in their daily diet. Especially those who do not consume seafood frequently can get these important fatty acids by taking Omega 3 supplements. Supplements are usually offered in formulas derived from fish oil, krill oil or plant sources and are usually available in capsule or liquid form.
Why Should We Take Omega 3 Supplements?
Although the main way to get enough Omega 3 is through food, not everyone can consume at least two portions of oily fish per week. Omega 3 supplements make it easier to get the most effective fatty acids, especially EPA and DHA, to fill the gaps in our diet. People who consume less fish can choose supplements to benefit from Omega 3 fatty acids.