Omega-3 fatty acids are known as a vital element for the human body. In this article, we will tell you about the benefits of these acids for your body and why it is important to include this supplement in your daily supplement regimen.
What is Omega-3?
Omega-3 are essential fatty acids. These fatty acids are not produced by the body itself, so they must be obtained from food or supplements. They are also divided into three types:
- Alpha-linolenic acid (ALA);
- Eicosapentaenoic acid (EPA);
- Docosahexaenoic acid (DHA).
ALA is mainly found in various seeds, seed oils, and vegetables. But the two main fatty acids are EPA and DHA, which are mainly found in meat, fish, and supplements.
The human body can absorb EPA and DHA from ALA, but this process occurs to a small extent. This means that the two main fatty acids will not be fully absorbed from seeds, seed oils, or vegetables. For this reason, it is better to concentrate on products such as meat, fish, or fish oil supplements to fully absorb and process these important fatty acids.
Benefits of Omega 3
This fatty acid has been extensively researched by scientists, and we will share 4 main reasons why you should include Omega-3 in your daily supplement regimen.
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Helps maintain healthy blood triglyceride levels
Triglycerides are an energy source rich in fatty acids and fat-soluble vitamins. An increase in triglycerides in the blood can damage blood vessels and lead to diseases such as high blood pressure, cerebral strokes, heart attacks, non-healing leg ulcers, etc. However, a properly consumed amount of omega-3 fatty acids can help maintain healthy blood triglyceride levels and thus help your body protect blood vessels and help prevent all other previously listed diseases. Also, consuming these acids can help you maintain healthy blood glucose and cholesterol levels.
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Helps with dieting
Nobody likes to diet by starving. Consuming Omega-3 fatty acids can make the dieting process easier for you. Scientific studies have shown that athletes who consume more than 1,300mg of omega-3 fatty acids per day do not feel excessive hunger and have more energy during a diet.
Helps burn fat
Omega-3 not only helps with dieting and thus burning fat, but also helps to get a better training effect.
The "American Journal of Clinical Nutrition" conducted a study in which subjects were divided into 4 groups according to the combinations provided:
- Group 1 consumed only sunflower oil (omega-6)
- Group 2 consumed sunflower oil and trained
- Group 3 consumed only omega-3
- Group 4 consumed omega-3 and trained
The results showed that the group of athletes who consumed omega-3 fatty acids and also trained (Group 4) lost the most fat compared to other study groups. Also, this group of athletes improved their blood cholesterol levels. Thus, consuming omega-3 will help you train effectively and see better results for your body and well-being.
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Improves cognitive functions
It is scientifically proven that omega-3 fatty acids improve human cognitive functions. Studies have shown that daily consumption of these fatty acids helped people improve brain activity, concentration, and general psychological well-being during the day. In other words, consuming omega-3 acids will help you train and work not only harder, but also smarter!
Omega-3 supplements: how to choose and how much to consume?
Of course, you can consume the required amount of Omega-3 fatty acids by calculating the EPA and DHA content in each product you eat, but the easiest and simplest way to consume and most easily absorb these fatty acids is by using supplements.
Most omega-3 supplements contain 1-4 grams (1,000-4,000mg) of fatty acids per serving. To ensure the body receives a full dose of essential omega-3 fatty acids, it is recommended to consume at least 1.5 to 3 grams (1,500-3,000mg) of EPA and DHA. Instead of simply consuming the portion indicated on the supplement package, it is recommended to carefully examine the product's composition and then consume an amount that provides 1.5 to 3 grams of EPA and DHA per day, every day. By focusing not only on total omega-3 but also on EPA and DHA content, you will ensure all the benefits mentioned in this article for your body.
Translated into Lithuanian from: http://www.bodybuilding.com/content/your-guide-to-omega-3-fatty-acids.html
