Omega 3 is one of two families of polyunsaturated fatty acids called ‘essential’ – as the body needs them but does not produce them. The only way to get them is by food or supplements.
Sources for Omega 3
High levels of omega 3 can be found in obese fish such as mackerel, herring, sardines, anchovies, tuna and salmon, and in omega 3 fish oil supplements. Contaminated with mercury, PBC (polyphenylchloride) and other heavy metals that large fish store in their bodies.
Therefore, you should make sure that you choose Omega 3 extracted from only small fish oil such as sardines and anchovies. Because the life span of small fish is lower, they contain less toxins and heavy metals.
Omega 3 also exists in non-marine sources: eggs (it is important to eat the egg soft, which means that the yolk, the yellow part – will be liquid), vegetable oils such as canola oil and flaxseed oil, kernels and nuts.
Importance of Omega 3 to maintain body health:
Increased omega 3 intake encourages anti-inflammatory response and significantly reduces inflammatory symptoms. Also, the addition of Omega 3 to the daily diet will delay the production of inflammatory-promoting compounds.
Taking fish oil greatly reduces the risk of heart failure and stroke: it increases pulse variability and decreases in mortality, positively affects the cell layer function that cushions blood vessels and reduces the risk of ventricular fibrillation.
A comprehensive study found that women with an increased risk of premature birth treated with fish oil at a dosage of 2.7 grams per day had fewer preterm births. Pregnancy time was 8.5 days long and the newborns weighed an average of 200 grams more compared to placebo.
Addition of 1 gram of omega 3 has proven effective in people with depression who have not responded to antidepressants.
Low nutrition in Omega 3 can cause dementia and Alzheimer’s. Daily intake of omega-3 fish oil supplementation will increase red blood cells and improve cognitive functioning in older age.