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The benefits of omega-3 for body he alth need not be doubted. This type of he althy fatty acid is not only good for maintaining a he althy heart and brain, but also reduces the risk of cancer. However, you are advised to consume it according to the dose and not excessive
Omega-3 is a type of he althy oil or unsaturated fat that is widely found in seafood, such as tuna, salmon, tuna, and sardines. Not only in fish or fish oil, omega-3 is also found in eggs, canola oil, olive oil, soybeans, and seeds.
There are three types of omega-3 that are good for he alth, namely alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 derived from fish oil, included in the type of EPA and DHA.
To meet the intake of omega-3, you need to eat a balanced nutritious diet, including fish. The recommended amount of fish intake is 1-2 servings per week. However, if it's not enough, you can take additional omega-3 supplements.
Various Benefits of Omega-3 for He alth
Omega-3 is well known as one of the important nutrients that are good for maintaining a he althy body to avoid various diseases. The following are the various benefits of omega-3 for body he alth:
1. Maintain heart he alth
Omega-3s obtained from food or supplements can lower triglyceride levels and increase good cholesterol (HDL) in the body. This effect makes omega-3 good for preventing blockages in blood vessels due to cholesterol buildup.
Omega-3s can increase levels of bad cholesterol (LDL) slightly, but this effect is not very significant on heart he alth.
By consuming omega-3 regularly, blood flow in the body will remain smooth and this effect is very good for heart he alth. Adequate intake of omega-3 is also known to reduce the risk of cardiovascular disease, such as stroke, high blood pressure, and heart attack.
2. Lowering the risk of cancer
Omega-3 has anti-inflammatory and anticancer properties. Some research shows that omega-3 can prevent and inhibit the growth of cancer cells, such as prostate cancer, colon cancer, pancreatic cancer, and breast cancer.
However, the benefits of this omega-3 still need to be studied further. To reduce the risk of developing cancer, you are still advised to live a he althy life, such as quitting smoking, avoiding alcohol consumption, exercising regularly, and having a he althy diet.
3. Maintain brain he alth and function
In order to stay he althy and function properly, the nervous tissue and brain need adequate nutrition. One of the nutrients that are good for the brain and nerves is omega-3.
Sufficient intake of omega-3 is known to be good for maintaining brain function, improving memory and concentration, and reducing the risk of developing diseases in the brain, such as dementia and Alzheimer's disease.
4. Maintaining eye he alth
DHA is the main fatty structure in the retina of the eye. Lack of DHA intake can cause various eye disorders and eye diseases due to aging, such as macular degeneration. Therefore, you need to regularly consume enough omega-3 to maintain eye function and he alth.
5. Strengthens bones and joints
Several studies show that consuming omega-3 can increase bone strength. Thus, omega-3 can prevent the risk of osteoporosis.
In addition, omega-3 which has an anti-inflammatory effect is also good for preventing and overcoming joint pain due to rheumatoid arthritis.
6. Maintaining mental he alth
The benefits of omega-3 are known to be good for brain he alth. Not only that, this nutrient is also good for consumption to maintain mental he alth, so it can improve mood.
Several studies have shown that people who get enough omega-3 intake have a lower risk of developing mental disorders, such as depression and anxiety disorders.
7. Supports fetal development
Omega-3 is very important for fetal growth and development, especially the development of nerves and brain. Therefore, consuming omega-3 during pregnancy can provide many benefits for the fetus and support growth and development and intelligence later.
Not only that, omega-3 is also good for the he alth of pregnant women because it can reduce the risk of pregnancy complications, such as preeclampsia.
8. Strengthen body resistance
Omega-3 is one of the nutrients that can increase endurance. With a strong immune system, the body will be stronger against bacteria and viruses that cause various diseases, such as flu and COVID-19.
Side Effects of Eating Too Much Omega-3
Based on the recommendations of the Ministry of He alth, adults are advised to meet the needs of omega-3 as much as 1.1–1.6 grams per day. Meanwhile, children need omega-3 intake of around 0.7–0.9 grams per day.
Although it is good for he alth, you are not advised to consume omega-3 in excess because it can cause side effects, such as nausea, vomiting, diarrhea, and headaches.
If you take it in excess, you can risk experiencing other side effects, such as vitamin A and vitamin D poisoning, bleeding disorders, and difficulty sleeping.
You can get various benefits of omega-3 by following a he althy diet, namely by eating foods high in omega-3 such as fish, eggs, nuts, and seeds.
If the intake of omega-3 from food is still lacking, you can fulfill it by taking omega-3 supplements. However, make sure to take it according to the right dosage and follow the instructions for use listed on the product packaging.
If you have certain medical conditions and want to use omega-3 supplements, you should first consult with your doctor so that the doctor can determine the dosage and type of supplement according to your condition and needs.