How to Choose Omega 3 Benefits and Side Effects

Omega 3 is an abbreviation for polyunsaturated fatty acids.

These omega-3s are one of the essential fats that play an important role in the way cell membranes within the body work.

This means that omega 3 cannot be synthesized in our body.

So, many experts say, we should be able to get our omega-3s from our diet or from primates.


Although many people often consider fat to be bad, polyunsaturated fats are different in nature than other fats.

It reduces bad cholesterol and increases good cholesterol,

Because it helps to balance cholesterol in your body.

So, the health benefits and side effects of omega 3, which we will be discussing here in the future,

And how to choose omega 3?

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1. Fatty acids are linked to heart health.

The strongest evidence for the benefits of omega-3 fats comes from studies in heart disease.

Studies show that people who eat fish regularly tend to have lower rates of heart disease and stroke,

This also means that people who eat more omega-3 are less likely to develop heart disease.


And the omega 3 in fish lowers your heart rate,

reducing the risk of clotting, lowering unhealthy fats in the blood,

It lowers blood pressure and even improves blood vessel function.

It is also known to help delay the deterioration of the coronary arteries.


Omega 3 fatty acids also reduce blood cholesterol and blood triglycerides, which are blood fats, and reduce inflammation in the body.

The anti-inflammatory properties of omega 3 are also great for helping people with rheumatoid arthritis and diabetes.


However, the evidence for the protective effect of omega 3 against other chronic diseases is unclear.


Regarding the efficacy of omega-3 in cognitive function and neurodegenerative diseases,

Academia explains that there is still insufficient medical evidence.

Although there have been instances of low levels of omega-3 fatty acids in patients with Parkinson’s disease, Alzheimer’s disease, and dementia,

There are no studies yet to be 100% certain.

2. If possible, an archaic diet is recommended.

Omega-3 fats can be found in plants, seafood, and eggs and meat, but

The best way to increase your intake of fatty acids is to increase the amount of oily fish.


The Korea Heart Foundation recommends including 1 gram of plant-based omega-3 fats per day, as well as 2-3 servings of fish per week in your diet.

“When eating or preparing fish, steaming, roasting, light pan frying, baking, barbecue or

Even choose a cooking method like sushi or sashimi like sashimi,” he says.


And good sources of marine omega 3 include salmon, blue mackerel, herring, canned sardines, canned salmon, and canned tuna.

Plants include walnuts, linseeds, chia seeds, pumpkin seeds, tofu, leafy vegetables, and vegetable oils such as canola and soybeans.

3. For those who are vegetarian, it is sometimes recommended to take plant-based omega-3 supplements.

If you don’t eat fish, it’s important to increase your intake of plant-based omega-3s.

However, the types of omega-3 fatty acids found in plants are not as effective as those found in fish.


Usually from botanical sources, we do not get the fatty acids present in our body.

That’s why it’s a good idea to take an omega-3 supplement made from seaweed.

This supplement is actually omega 3 made up of all marine life.

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4.Symptoms of side effects of omega 3 supplements? And how to choose omega 3

Listed side effects include unpleasant aftertaste and bad breath when eating, stinky sweat, and gastrointestinal symptoms such as headache, heartburn, nausea, and diarrhea.

However, the side effects of most omega 3 supplements are usually mild.


So, for those who can’t get omega 3 in their diet, let me tell you how to choose omega 3,

First, by choosing individually packaged products, the temperature, humidity, and storage of oily omega 3 should be easy.

Second, it is important to choose plant-based omega 3 products rather than animal-based omega, which are easily exposed to environmental hormones.