Eat the right Omega-3 to get rid of inflammation in your body! 8 unexpected benefits of anti-allergy, menstrual pain relief, depression prevention and weight loss

"For health, we don't need OMG, but good Omega!" Eating the right oils, especially Omega-3, can help get rid of inflammation in the body. It can not only fight intestinal allergies, but also protect the cardiovascular system, fight depression, prevent memory loss, and even relieve menstrual pain and assist in weight loss! Nutritionists summarize the 8 major health benefits of eating Omega-3 at one time, and teach you how to replenish oils and fuel your life!

Omega 3 helps strengthen the immune system, the most important components are EPA and DHA

Omega fatty acids can be divided into three categories, including Omega3, Omega6, and Omega9. The human body needs these three fatty acids to maintain health and the immune system to function. In particular, Omega3 is beneficial for strengthening the immune system; Omega6 will weaken the function of the immune system; as for Omega9, it is neither good nor bad for the immune system and plays a repairing role.

Among these three fatty acids, Omega-3 is very beneficial to health but cannot be synthesized by the body. It is an unsaturated fatty acid. Omega-3 fatty acids include EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alanine). ALA is found in plant oils, while EPA and DHA are found in marine animal and plant oils.

Rich sources of omega-3 fatty acids: mackerel, saury, salmon, etc.

Nutritionist Gao Minmin said that the most important components of Omega-3 for health are EPA and DHA. EPA is mainly anti-inflammatory and has benefits for relieving cardiovascular disease, the three highs, and joint inflammation; while DHA is in nerve regeneration, helping to improve cognitive function, memory, and concentration, etc. For example, fish rich in Omega-3 fatty acids include mackerel, saury, salmon, tuna, etc. Salmon is a very rich source of Omega-3. Every 100 grams of salmon contains about 1,270 mg of DHA and 893 mg of EPA.

Fish rich in Omega-3 fatty acids include mackerel, saury, salmon, tuna, etc.

Good sources of Omega-3 include walnuts, chia seeds and flaxseed, canola oil, and especially fatty fish. Other options can be used as a secondary choice: Omega-3 capsules (fish oil, krill oil, algae oil).

As for high-quality sources of Omega-3, they include walnuts, chia seeds and flax seeds, canola oil, and especially high-fat fish. Other options can be used as a secondary choice: Omega-3 capsules (fish oil, krill oil, algae oil).

[8 major health benefits of Omega-3]

The following are eight health benefits of Omega-3 based on medical research reports:

1. Prevent intestinal allergies

There is a rumor circulating on the Internet recently: "Supplementing with Omega-3 can prevent intestinal allergies." What is the truth? Nutritionist Gao Minmin said that according to a comprehensive Japanese research report, it was found in mouse experiments that Omega-3 unsaturated fatty acids will produce 17,18-EpETE, which is an endogenous anti-allergic and anti-inflammatory lipid metabolite, which may be the key to the treatment of intestinal allergies.

In addition, a study conducted by the Journal of Allergy and Clinical Immunology on 526 children with a family history of allergies found that Omega-3 in fish oil can effectively relieve allergic reactions such as coughing, sneezing, and skin redness and swelling. Although it cannot change the allergic constitution, it can reduce the occurrence of allergic reactions.

2. Prevent Cardiovascular Disease

The American Heart Association (AHA) once published a study in the medical journal Circulation, pointing out that eating non-fried oily fish twice a week or supplementing with 250 mg of omega-3 fatty acids every day can prevent artery blockage and reduce the risk of heart disease and stroke.

3. Maintain brain health

DHA in Omega-3 fatty acids is a very important component in nerve cell membranes. The human body must have sufficient DHA to maintain the normal function of brain nerve conduction, transport nutrients and remove brain cell waste. DHA can activate brain cells, soften the molecular structure of cell membranes, speed up the transmission of information, and thus improve memory. According to a study by Alzheimer's Research UK, proper supplementation of Omega-3 fatty acids can maintain brain health, help enhance brain function and delay aging. However, there is currently no sufficient evidence to show that fish oil nutritional supplements can prevent dementia.

Most of the menstrual cramps are related to the action of prostaglandins, and Omega-3 fatty acids can reduce the production of prostaglandins that cause menstrual cramps, have anti-inflammatory effects, and thus help relieve menstrual cramps.

4. Protect the retina

More than half of the components of the cell membrane of retinal photoreceptor cells are Omega-3 DHA. DHA is the only fatty acid that can be found in the brain nervous system and retina. It plays an extremely important antioxidant and neuroprotective role in the eyes. Moderate supplementation of Omega-3 can help protect the retina.

5. Relieve menstrual pain

Most of the menstrual cramps are related to the action of prostaglandins, and Omega-3 fatty acids can reduce the production of prostaglandins that cause menstrual cramps, have anti-inflammatory effects, and thus help relieve menstrual cramps.

6. Assists in weight loss

Being overweight may cause inflammation in the area of ​​the brain that triggers satiety (the hypothalamus). Omega-3 fatty acids can inhibit inflammation, so they can help with weight loss.

7. Fights Cancer

The study, published in the British journal Gut, showed that patients who consumed at least 0.3g of omega-3 fatty acids a day had a 41% lower risk of dying from bowel cancer when diagnosed, compared with those who consumed less than 0.1g a day.

8. Anti-depression

According to a study conducted by Harvard Medical School, Omega-3 fatty acids contain natural Prozac-like antidepressants and have the benefit of preventing depression.