How to use Omega-3

Omega-3

Omega-3 fatty acids, or omega-3 fatty acids,
That it is one of the types of polyunsaturated fats that the body needs to perform many important functions; as building brain cells,
It also forms a major part of the cellular membranes in the body.
Although the human body can manufacture most types of fat;
However, he cannot manufacture omega-3, but rather obtains it from his food sources.

How to use Omega-3
Omega-3

Tips on how to use Omega-3

Consult your doctor or nutritionist before taking an fatty acid supplement;
Also, these supplements should not be used without a doctor’s supervision.
This is because there are many types and dosages of them.
In addition, the needs differ from one person to another and from one case to another.
It is also preferable to follow some tips when taking omega-3 supplements, including the following:

  • Avoid exceeding one gram of fatty acids unless your doctor prescribes a larger dose.
  • Take high-quality supplements.
  • Take EPA and DHA together.
    Each of them provides the body with different health benefits.

How to use omega-3 for hair

Ingredients:

  • 2 capsules of the dietary supplement omega-3 capsules.
  • Two tablespoons of olive oil.

How to prepare and use:

  1. Mix the ingredients well until combined.
  2. Massage your hair with the mixture from the roots to the ends.
  3. Cover your hair with a hair hat.
  4. Leave it for half an hour.
  5. Wash your hair with shampoo and lukewarm water.

How to use Omega-3 for the face

Ingredients:

  • 5 capsules Omega 3 food supplement.

How to prepare and use:

  1. Collect the oil inside the omega-3 capsules.
  2. Spread the oil on your face and leave it for 20 minutes.
  3. Wash your face with lukewarm water.

How to use omega-3 pills for fattening

Omega 3 pills are widely used for fattening.
We recommend consulting a doctor or pharmacist to clarify the desired benefit of omega 3 in this,
Determine the appropriate dose.

Categories that need Omega-3

Here are some of the groups that may need to take omega 3 supplements:

healthy people

If the person is in good health and does not have a risk of heart disease;
It does not need to take supplements;
Rather, it is recommended to eat two servings per week of fatty fish,
such as salmon, tuna, and herring.
It is worth noting that omega-3 supplements may be recommended for people who cannot or do not prefer to eat fish.

People at risk of heart disease

It is recommended to take high doses of omega-3 for those who suffer from high levels of triglycerides,
or those with major risk factors for heart disease,
But after consulting a doctor.

pregnant woman

A pregnant woman's need for omega-3 fatty
pregnant woman

A pregnant woman’s need for omega-3 fatty acids is higher than that of a non-pregnant woman.
DHA is important for the development of the brain and retina of the fetus during the last trimester of pregnancy and up to 18 months of life.

It is worth noting that excessive consumption of animal sources of omega-3, such as some types of fish, may lead to mercury poisoning;
Therefore, pregnant women are advised to get their omega-3 needs by eating only two servings of seafood per week, and eating vegetable oils,
In addition to taking an omega-3 supplement that contains DHA.

But be careful not to take any supplements that contain vitamin A, also known as retinol, such as fish liver oil supplements;
Because it may cause harm to the fetus, it is best for pregnant women to consult their doctor before taking any kind of nutritional supplement.

Omega-3 sources

Omega-3 sources
Omega-3 sources

Natural Omega-3 Sources

It is usually preferable to obtain fatty acids from their natural food sources, such as:

fatty fish

For fatty fish containing DHA and EPA,
In fact, these types of fish contain high levels of toxic substances such as mercury.
Polychlorinated biphenyl, examples of which are:

  • mackerel
  • Wild swordfish.
  • The thickness of the warp.
  • Sharks.
Oily fish contain small amounts of mercury and PCBs, such as:
  • Wild salmon.
  • Wild trout.
vegetable oils
  • Flaxseed oil.
  • Soybean oil.
  • canola oil.
vegetarian foods
  • chia seeds
  • black walnut.

Omega-3 Supplement

Omega-3 supplements are divided into supplements from animal sources and supplements from plant sources.
We mention them as follows:

Supplements from animal sources

which usually contain docosahexaenoic acid (DHA),
And EPA,
These include fish oil, fish liver oil, and krill oil.

Supplements from plant sources

Like algae oil that contains DHA,
and EPA,
Flaxseed oil contains alpha-linolenic acid (ALA).

Disadvantages of taking omega-3 supplements

Omega-3 fatty acids are found in many foods.
And taking the supplements that contain them leads to getting excessive amounts of them;
It is advised to avoid consuming a dose of more than 3 grams per day of omega-3;
Because it may cause uncomfortable symptoms for the digestive system,
It may also increase the risk of bleeding in people taking anticoagulants.

Tags: self-care

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