1. Why Omega-3 Fatty Acids Are Essential and How to Select the Best Source

1.1 Introduction

Omega-3 fatty acids are widely used in the Western diet. mainly because of the low intake of fatty fish. Although the strategies of supplements offer a method to increase the level of fatty acids in the blood, the degree of susceptibility because problems with the body of the capsule or undesirable after treatment are usually low. Therefore, new approaches, including food-based strategies, can provide an alternative approach to improving the status and health of the omega-3 in the public sector. In this document, we will discuss and discuss how new feeding vehicles and delivery processes can be used to improve the status of omega-3 fatty acids, which can still bring potential benefits to public health and well-being.


 Omega-3 – Introduction

omega 3

Omega-3 is an acronym for omega-3 fatty acids. These are the families of essential fatty acids that play an important role in the human body. We can not make it separately, so we have to take it from the diet: Omega-3 fatty acids are polyunsaturated, which means they have different chemical structures of double bonds. The three main types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is mainly found in plants, and DHA and EPA are mainly animal feed and algae. Mega-Concentration of 3 fatty acids is needed for optimal functioning in the human body, and can also offer many health benefits. Many foods that contain a lot of omega-3 fatty acids are greasy fish, fish oil, linseed, chia seeds, linseed oil and nuts, the name of the road. For those who do not take a lot of these products, Omega-3 supplementation (like fish oil) is often recommended.

Types Of Omega’s

Omega 3s

Your body can not do it alone, so you need to eat something or take a supplement, otherwise, it will not be enough – says Angelone. There are three main types: alpha-linolenic acid (ALA), EPA and DHA. ALA is found in herbal products such as walnuts, chia seeds, linseed, and special eggs.

Omega 6s

Omega-6 fatty acids are most commonly found in vegetable oils, such as corn oil, safflower oil, sesame oil, peanut oil, and soy. “Most fat in the American diet has a high content of omega-6 and saturated fat,” says Angelone. (If you are interested, no saturated fat, the less you eat, the better.)


Omega 9s

Unlike omega-3 fatty acids and omega-6 fatty acids, omega-9 fatty acids are not considered necessary. Your body can do it, even if your consumption is zero, you will not do it. Omega-9 fatty acids are found in rapeseed oil, sunflower oil, almonds, avocado, and olive oil.

Types Of Omega-3 Fatty Acids

ALA (alpha-linolenic acid)

Alpha-linolenic acid (ALA), is most often an omega-3 fatty acid. 18 carbon atoms in length. It is not active in the human body and must be transformed into active forms of EPA and DHA. However, this conversion process is not effective. Only a small part of Ala transform into its active form. ALA is found in linseed, linseed oil, rapeseed oil, there are seeds, nuts, hemp seeds, and soy.


EPA (eicosapentaenoic acid)

Eicosapentaenoic acid is omega-3 fatty acids with a length of 20 carbon atoms. This is most commonly found in animal products, such as oily fish and fish oil. However, in some microdumblėse also EPA. It has various functions in the human body. Some of them can be converted into DHA.

DHA (docosahexaenoic acid)

Docoshexane acid (DHA) is the most important omega-3 fatty acid in humans. The length is 22 carbon atoms. It is the main brain, the retina of the eye and many important parts of the body. Typically, EPAs are usually of animal origins, such as fatty fish and fish oils. Meat, eggs and dairy products from grass animals also often use a lot. Vegans and vegetarians often spend DHA and should use bacterial supplements containing DHA.

Rich Foods-Omega-3 Fatty Acids


  • Eat healthy, natural and fresh foods.
  • Eat five or ten servings of fruit and vegetables a day and eat more peas, beans, and nuts.
  • Increase the intake of omega-3 fatty acids by eating more fish, walnuts, linseed oil, and green leafy vegetables. Suggested omega-3 Example of storing fat content – two parts of salmon per week, or 1 g of fatty omega-3 supplements of daily consumption acid.
  • Eat water, tea, milk and non-fat red wine (twice or less a day for men, for men, one drink or less a day for women).
    Eat lean proteins, such as skinless poultry, fish and pink meat.
  • Avoid trans fats and reduce saturated fat intake. This means avoiding the use of fried food, hard margarine, commercially baked products, and mainly packaged and processed snacks, fatty dairy products and meat products such as bacon, sausage and meat products.
  • Limit your glycemic food. Glycemic products are made from sugar and white flour, which increase blood sugar levels. Increased blood glucose induces the pancreas to release insulin. It is believed that chronic insulin levels cause weight gain and atherosclerosis in the arteries.
  • Exercise every day.

 Food List



This small and very fatty fish is not only tasty but also extremely healthy. This fish is rich in omega-3 fatty acids and contains many nutrients and vitamins B6 and B12. One serving of oysters contains a lot of omega-3 fatty acids. In addition, oysters contain large amounts of protein, zinc, vitamin D, vitamin B, and magnesium.






It is not only rich in vitamin D but also a great source of omega-3 fatty acids, proteins, and phosphorus. Salmon contains a high content of omega-3 fatty acids – EPA and DHA. These fats offer many cardiovascular diseases, such as inflammation. Salmon consumption 2-3 times a week can reduce the risk of heart attack, high blood pressure, arrhythmia, and congestion.



Cod Liver Oil

cod liver oil

This is called a healthy salad and baking oil. It is cheaper than olive oil and is resistant to high boiling points. Due to the low content of saturated fatty acids, it is considered to be beneficial to our health.






Herring is a medium-sized oily fish. It is often cold smoked, marinated or pre-cooked, and then sold as canned snacks. Mixed herring is a popular breakfast dish in countries such as England, which serves eggs and scones. A typically smoked fillet is almost 100% of vitamin D from RDI and selenium and 50% of vitamin B12 from RDI.



They are small and greasy and cheaper than other fish species. Thanks to the higher sodium content, you can balance your diet with a low sodium content of fruits and vegetables. They are usually eaten as a can or a pot, or you can add them to sandwiches, salads or pizzas. They still taste good and provide the body with comfort.




Anchovies are small, fatty fish, often dried or preserved. Usually consumed in very small portions, anchovies can be rolled around capers, stuffed in olives or used as a sauce for pizza and salads. Due to their strong taste, they are also used for many dishes and sauces, including Worcestershire sauce, Remoulade and Caesar sauce. Anchovies are a good source of niacin and selenium, and boneless anchovies are also rich in calcium.




Caviar consists of fish eggs, also known as caviar. Crawfish are widely regarded as luxury foods and are commonly used in small amounts as a snack, aroma or supplement. There are a high choline content and very low level of omega-6 fatty acids.





Because flaxseed is the richest source of omega-3 fatty acids, flaxseed is considered a suppository. They are often primed or used to extract oil. These small seeds help fight cancer, reduce sugar cravings and promote weight loss.



Chia Seeds


Chia seeds are not only rich in omega-3, but also vitamins, minerals, and fiber. These seeds are filled with calcium, protein, and magnesium, reducing the risk of type 2 diabetes, improving physical activity and providing health benefits for the brain.





Put the nuts into your favorite cakes, sprinkle them with salad and seeds, or leave the nuts perfectly. This advice not only gives you lots of blood vessels but also helps you maintain your ideal weight over time.






Few people know that the source of this plant is rich in omega-3 fat. Soy contains ALA, which promotes heart health. In fact, a little-boiled soy bowl has more omega-3 fat than some cold-water fish!




One serving of oysters contains quite a lot of omega-3 fatty acids. In addition, oysters are a rich source of protein, zinc, vitamin D, vitamin B, and magnesium



Researchers are studying omega-3 fatty acids to understand how they affect health. People who eat fish and other seafood are less exposed to various chronic diseases. However, it is not clear whether this health benefit comes from the use of these foods or these omega-3 fatty acids. Here are some examples of examples.

Cardiovascular disease


Many studies show that eating fish and other seafood as part of a healthy diet will help keep your heart healthy and protect you from many heart problems. For example, the removal of more EPA or DHA from food reduces triglycerides. Dietary supplements containing omega-3 fatty acids may also help to lower triglyceride levels, but it is not clear whether omega-3 supplements protect against most heart problems.


Infant health and development

During pregnancy and breastfeeding, 8 to 12 ounces of fish and other seafood for a week can improve the health of your child. However, it is important to choose a fish that has a higher EPA and DHA and less mercury. Examples are salmon, herring, sardines, and trout. It is not clear whether EPA and DHA are used during pregnancy or breastfeeding, which may harm the health or development of the child. However, some studies suggest that the use of these supplements may increase the child’s weight at birth and at the birth of the uterus, which may be an advantage over time. The mother’s milk is DHA. Most commercial baby products contain DHA.

Cancer prevention

Some studies suggest that people who receive higher amounts of omega-3 fatty acids from food and dietary supplements are less likely to have breast cancer and colon cancer. To confirm this possible relationship, further research is required. It is not clear whether omega-3 fatty acids are at risk for other cancers. Clinical trials are underway to investigate this possibility.

Alzheimer’s disease, dementia, and cognitive function


Some, but not all studies show that people who use more omega-3 fatty acids from foods like the fish themselves are less susceptible to developing Alzheimer’s disease, dementia, and other cognitive problems. Additional studies on the effects of omega-3 fatty acids in the brain are required.

Age-related macular degeneration (AMD)

AMD is the main cause of losing an older adult. Studies show that people with more omega-3 fatty acids are less exposed to AMD. But when someone has AMD, omega-3 supplements make the disease even worse or slows down the eye.


Dry eye disease


Dried eyes appear when the cracks do not produce enough moisture, cause problems with the eyes and reduce the field of view. Some studies indicate that the use of more omega-3 fatty acids from food or dietary supplements, mainly EPA and DHA, weakens the symptoms of dry eye. However, recent large studies have shown that trockenäugigen people who used fish oil plus 2000 mg EPA and DHA 1000 mg/day for one year, was not much better than placebo (attractant pills). Additional studies on the effects of omega-3 fatty acids on dry eyes are required.

Rheumatoid arthritis (RA)

RA causes chronic pain, swelling, stiffness, and loss of joint function. Some clinical trials have shown that the use of omega-3 supplements can help in the treatment of RA using standard RA medications and other treatments. For example, people with RA who take omega-3 supplements, perhaps fewer painkillers, but it’s not clear whether supplements reduce joint pain, swelling or stiffness in the morning.



Omega-3 fatty acids are important for growing babies and children

Omega-3 fatty acids are important for the development of the uterine brain and growing baby. The higher IQ rates used in children during pregnancy were associated with a higher level of omega-3 fatty acids. A significant amount of omega-6 fatty acids in pregnancy is associated with an increase in the incidence of breast cancer in subsequent animal studies. This means that the balance of omega-3 fatty acids and omega-6 fatty acids is particularly important during pregnancy. A study of 500 children also showed that people with several omega-3 fatty acids had more reading problems.

Omega-3 fatty acids may help prevent cardiovascular problems

Omega-3 fatty acids have long been associated with better heart health. Some scientists even believe that there is convincing evidence that physicians should use omega-3 fatty acids in therapy to avoid primary and secondary cardiovascular disease. This is an interesting and important knowledge because they are dying of heart or cancer each year. The American Heart Association recommends twice-week greasy fish (salmon, white tuna, mackerel, lake trout, herring, and sardines) to reduce ischemic heart disease, cardiac arrest, heart failure and stroke.

Omega-3 fatty acids, dementia and brain health

There is also evidence that omega-3 fatty acids can prevent dementia. Or dementia related to cardiovascular health and more direct communication is not certain, but there are signs that it can help both the heart and the brain. In fact, omega-3 fatty acids are associated with a larger, healthier brain that promises to age.

Omega-3 fatty acids in fish may help prevent breast cancer

Eating rich fish Omega-3 can also help prevent breast cancer. For example, in Asian countries, where fish are often consumed, studies show that breast cancer is smaller. Scientists who specialize in breast cancer have long been recommended to add omega-3 fatty acids, although not all studies show the same positive result. This is one supplement that looks particularly good at bipolar depression. By looking at some additional treatments for bipolar depression, the biggest promise was to achieve a difference between omega-3 fatty acids. In general, there have been many studies on omega-3 fatty acid depletion, but no clear results have been obtained.


Teens feel more anxious when low in omega-3’s

An interesting study that combines Omega-3 fatty acids in its sense is a study that shows that young people have little fear of these important nutrients. Due to the fact that puberty is already filled with ordinary fear and anxiety, it is possible that they have enough omega-3 fatty acids in the diet to prevent excessive anxiety.

Pregnant women suffer less anxiety when eating fish

Women who use larger fish seem to be less afraid. Vegetarian mothers who do not have animal proteins tend to struggle with fears. The authors of the study found that omega-3 fatty acids were missing.
As always, a well-nourished diet can help your body to be healthy in different ways. Thanks to foodstuffs that contain a lot of omega-3 fatty acids, your body can undoubtedly promote your prevention.

6. Side effects


  • The taste of fish in the mouth
  • Suspicious smell
  • abdominal pain
  • Free measured
  • nausea
    Daily use of more than 3 grams of fish oil may increase the risk of bleeding. If you want to use a higher dose of omega-3 fish oil supplements, first consult your doctor. Your doctor can help you refill omega-3 fish oil. If you take a larger dose of fish oil, your doctor can also monitor all aspects of your health. For people with high levels of triglycerides, you can buy a prescription for omega-3 supplements.





Omega-3 fatty acids are essential for optimal health. If you remove them from the channel twice a week, for example, oily fish, this is the best way to ensure the strong use of omega-3 fatty acids. However, if you do not eat a lot of fish, you can use the omega-3 supplement. People with a lack of omega-3 acids are an economical and very effective way to improve their health.