Fitness

Omega-3 EPA DHA Effects , 3 Important Differences that make it Special !

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Omega-3 fatty acids are known as essential body fats that have many health benefits for the human body.

Interestingly, not all omega-3s are the same. Of its varieties, omega – 3 types of EPA and DHA and ALA are important. ALA is often found in plants, and two types of PA and DHA are found in animal foods such as fish.

In this article, we will talk about the impact of omega-3 EPA and DHA on human health.


Omega-3 are unsaturated fats and essential fatty acids in the body that are not made in the body itself.

This substance is absorbed by the human body through the diet. Omega-3 plays an important role in preventing inflammation, heart health, and brain function.

Omega-3 deficiency is linked to reduced intelligence, depression, arthritis, heart disease, various cancers, and other diseases.

Omega-3 is a group of polyunsaturated fats that are absorbed by the body through a proper diet. The many health benefits of this substance cannot be overlooked. We’ve looked at the following types of omega-3s:

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This is the most common type of omega-3 in the diet and is found in plants. Note that before it is used in the body, it must be converted to omega-3 types of EPA and DHA. So a small percentage of it turns into EPA and a small amount into DHA.

When ALA becomes these two types, it is easily stored in the body or spent as energy like other fats. ALA is found in vegetables such as kale, spinach, buttermilk, walnuts, soybeans, chia seeds, seeds, and hemp. Some grain oils, such as flaxseed oil and grape seed oil, are rich in ALA.

The body is able to build molecules of telecommunications or eicosanoids using EPA, which play a physiological role and lower inflammation.

Mild but chronic inflammation stimulates the development of many diseases. Studies have shown that fish oil is rich in EPA and DHA omega-3s and can play a role in reducing symptoms of depression.

EPA and DHA are abundant in seafood such as fatty fish and algae. That’s why these fatty acids are called Sea omega-3s. The highest EPA levels in cold water fish such as salmon, aunt, herring ,tuna and… There.
Animal products fed grass, such as dairy and meat, can also contain some EPA.

DHA is a component of the skin and retina. If children’s food is enriched with DHA, it improves their visual acuity. DHA is very important for brain development and function in children and adults. Childhood deficiency can be associated with problems such as learning disabilities, ADHD, and aggression.

A decrease in DHA levels in adulthood and old age has been linked to damage to brain function and the onset of Alzheimer’s disease.

DHA also has positive effects on osteoarthritis, high blood pressure, Type 2 diabetes, and some types of cancer. It may improve heart health by lowering triglyceride levels and bad cholesterol. DHA is found in large amounts in seafood such as fatty fish and algae. Animal products and products also contain some DHA.


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The most important fatty acids are omega-3, EPA, and DHA.

These two types are found in marine foods such as fatty fish, algae, and animal products such as dairy, eggs, and omega-3-enriched meat. If for any reason a person does not want to eat these foods, he can try supplements and get enough of these substances.
Fatty acids in the form of supplements are also available.

The above supplements usually provide EPA and DHA from the following ingredients:

It is produced from sardines or anchovies, but may also be obtained from other fatty fish such as salmon, tuna, or pollock.

It’s made from small-sized crustaceans called krill. According to research, this oil contains astaxanthin, an important antioxidant that supports eye health.

It is produced from cod liver.

It is produced from small seaweed and is the only source of omega-3 plants of EPA and DHA.
Note that since the benefits of EPA and DHA are slightly different, it is best to look for a supplement that contains both it fatty acids. Supplements usually contain about 120 milligrams of DHA and 180 milligrams of EPA, which can vary from brand to brand.


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The body’s need for this fatty acid depends on the condition of the body, age and gender of people. Doctors suggest that 6/0 to 2/1 percent of the calories the body needs can be supplied with this fat. The allowable amount of omega 3 intake is shown in the table below:

AgeAmount of omega 3 required (daily)
0 to 12 months old0.5 grams
1 to 3 years old0.7 grams
4 to 8 years old0.9 grams
9 to 13 years old (girls)1 grams
9 to 13 years old (boys)1.2 grams
14 years old and later (women)1.1 grams
14 years old and later (men)1.6 grams
Pregnant women1.4 grams
Breastfeeding women1.3 grams

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The most important benefits of omega 3 are as follows:

  1. Reduced risk of heart disease
  2. Improving diabetes
  3. Help with decentralized treatment in children
  4. Help with a healthy pregnancy
  5. Enhancing vision
  6. Improving skin and hair health
  7. Reduced inflammation
  8. Preventing Alzheimer’s
  9. Reducing the symptoms of women’s premenstrual syndrome
  10. Improving fatty liver
  11. Fighting depression and anxiety
  12. Improved sleep


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Omega-3 fatty acids EPA and DHA play a vital role in normal brain function and development throughout human life.

Studies have shown that EPA and DHA play a key role in the development of the child’s brain. Several studies have also linked fish or fish oil consumption by pregnant women during pregnancy to higher scores of children in childhood intelligence and brain function tests.


These fatty acids are also vital for maintaining normal brain function throughout life; they are abundant in the cell membranes of brain cells, maintaining health, and facilitating communication between brain cells.
In older people, lower levels of DHA in the blood are associated with a smaller brain size, which is a sign of rapid brain aging.

Keep in mind that you need to make sure that you get enough EPA and DHA fatty acids, especially omega-3s, to improve brain conditions.


Many researchers believe that the use of omega-3s reduces fat and muscle building. That’s why it’s recommended for bodybuilders.

The research showed that the weight of the subjects under omega-3 intake remained unchanged, but their waist circumference and waist-to-hip ratio decreased; that is, muscle tissue replaced fat tissue.
Some studies also suggest that omega-3 consumption is associated with weight loss. It can affect appetite hormones such as leptin and ghrelin, making them feel fuller and less hungry.


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Research has shown that many people, especially women, do not get enough omega-3 fatty acids, which can lead to problems such as poor sleep, dry skin, and an increased risk of heart disease. Some symptoms of this deficiency in the body include:

  1. Extreme fatigue and malaise
  2. Premature birth
  3. Brittle nails and hair
  4. Low concentration
  5. Inability to learn
  6. Depression
  7. Eczema
  8. Arthritis
  9. Obesity
  10. Inflammatory diseases


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Last word

Omega-3 fatty acids play a vital role in maintaining health. Getting this from foods like fish is the best way to meet your body’s needs, on the other hand, if you don’t eat enough foods containing omega-3s, dietary supplements containing this beneficial substance are available.

In this article, we talked about the effect of EPA and DHA omega-3s on health, resources and benefits. Of course, if you want to take omega-3 supplements, it is best to take them with your doctor’s advice and after you have had the necessary tests and checked your condition to the extent necessary so that you do not have side effects.

pubmed.ncbi.nlm.nih
Harvard University

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