What is omega-3 fatty acids?
Omega-3 fatty acid fat, also known as ‘good fat’, omega-3 helps prevent heart-related diseases by lowering cholesterol in the heart veins. Therefore, the intake of omega-3 fatty acids makes the chances of heart attack less, the quantity of omega-3 in our food is less, which increases the amount of inflammation in the body which is responsible for many diseases.
Apart from this, fitness bodybuilders also include omega-3 in their diet.This helps them in muscle recovery and after exercise, joint pan muscles pan is reduced.
Benefits of Omega-3:
For heart health (reduces cholesterol and reduces chances of heart attack)
To balance blood sugar
To reduce bone, muscle and joint pain
To balance cholesterol
Keeping the mind focused and sharp
Digestive related problems
Keep skin beautiful in reducing the risk of cancer
Effects of taking less omega-3 in the diet:
Chances of heart and cholesterol related diseases
Joint and muscle pain
Effects in brain development
Lack of intelligence
Omega-3 Healthy Foods:
Cheap and Easily Available Omega-3 Foods in the Market
How much omega-3 should you take daily?
We must take at least 4 grams of omega-3 daily. How to find out how much omega-3 is in which food, for example, 100 grams of real seeds contains 22.8 grams of omega-3, then 20 grams will have about 4 grams of omega-3. This means you should consume 20 grams of flaxseed daily. If there is no once, then you can eat flaxseed or grinded seeds two to three times a day, then take it with milk before sleeping at night, it would be better. Similarly, you can also remove omega-3 from other food items.
Why Omega-3 Is Essential For Our Body?
There are many of us who cannot consume fish everyday or cannot get enough omega-3 in our food, so we can fulfill our omega-3 needs through supplementation. We can take one to two capsules per day, as per need, we can take capsules daily so that our omega-3 needs can be met daily. These capsules contain fish oil in fish oil. Confirms that contains omega-3 fatty acids in sufficient quantities. There are basically two types of supplements in the market:
C code liver oil
Omega-6: How to Balance the Ratio of Omega-3
Inflammation in the body prevents infection etc. If omega-6 in our diet is excessive, then the inflammation will increase in the body, which is harmful to the health of the body. Research shows that omega 6 is usually very high in the diet of people, due to which there is a problem related to inflammation.
Therefore, sufficient quantity of omega 6 and omega 3 should be taken in a certain proportion. The ideal ratio of omega-6: omega-3 is 4: 1, which means 1 omega-3 on every 4 omega-6. Many experts consider a ratio of 1: 1 as the best.