Omega 3 consists of fatty acids found in the structure of the cell membrane surrounding our cells, but which cannot be produced in the body.
If these oils are not present in certain proportions in our body, the permeability of the cell membrane is disrupted and the vitamins, minerals, proteins, and even oxygen we need cannot enter the cell at the required level.
Therefore, we should pay a lot of attention to Omega 3 intake for our heart, brain, muscle and skeletal system; eye, skin and mental health.
The subjects of interest are as follows;
1.Can I meet this need by consuming fish or benefiting from plant sources?
The omega ratio is high in cold sea fish such as salmon, sardines, tuna, and mackerel, but due to heavy metal pollution in the seas, we cannot be sure that we are getting safe Omega 3.
You can consume walnuts, flaxseed, and green leafy vegetables as support, but it is not possible to complete the amount of Omega 3 necessary for your body from plant sources.
2. What should be considered when taking Omega 3 supplements?
Omega 3 products should be tested for concentration, purity, absence of heavy metals and chemical waste, and this should be documented with an IFOS certificate.
Omega 3 obtained by the cold press method has a higher percentage of active ingredient, products produced by this method should be preferred.
Omega 3 consists of EPA and DHA fatty acids. If you want to make the right Omega 3 choice;
➡️To protect your heart and vascular, muscle and skeletal system health, regulate cholesterol and triglyceride levels, choose products high in EPA,
➡️To protect brain health, strengthen memory, increase attention and concentration, and for eye health, you should prefer products with a high DHA ratio.
It is also important that the Omega 3 you take is absorbed at a maximum level after entering your body. The absorption and thus bioavailability of forms produced in triglyceride structure are higher.
3. Does Omega 3 cause weight gain?
No! On the contrary, Omega 3 is included in diet lists due to its positive contribution to insulin resistance.
4. Is Omega 3 use discontinued in the summer?
In the past, fish oil preparations were products obtained from the liver oil of codfish and contained high amounts of vitamins A and D. Today, there is a wide variety of Omega 3 types that you can use in the summer, so there is no need to stop using the product in the summer.
5. Is Omega 3 used in pregnancy?
Yes, the DHA taken during pregnancy is very important for the health of both the mother and the baby. It protects mothers from postpartum depression and is effective in the brain and eye development of the baby.
What is the daily required amount of Omega 3?
A healthy person can take 500-1000 mg, but in cases of heart diseases and when used to reduce triglycerides, this amount can be increased 2 or 3 times.
In which situations should we not use Omega 3?
If you are using blood thinners or if you are before a surgical procedure, your doctor may cut or adjust your Omega 3 usage.
Ways to Boost Immunity During the Covid-19
Period In our daily lives, we can face many harmful factors such as viruses and bacteria. It’s crucial to strengthen our immune system to keep these harmful factors at bay and to be healthier during the Covid-19 period. If we boost our immunity, there will be a significant increase in our body’s resistance. Because individuals with low body resistance are more likely to catch diseases. However, it should not be forgotten that with healthy nutrition, regular exercise, and adequate sleep, body resistance can increase, and thus the immune system can be strengthened.
3 steps to pay attention to in order to strengthen the immune system;
1. Healthy Nutrition
Breakfast is the most important meal of the day. You can make sure not to skip breakfast due to busyness. If you don’t have any health problems like allergies, you can increase your egg consumption. You can frequently include fruits and vegetables on your table. You can make sure to drink at least 2 liters of water throughout the day. During the week, you can also increase your consumption of fish, which is rich in Omega 3. To strengthen your immune system, you can choose the food supplements that will suit you best by also taking the advice of a doctor.
2.Exercise Hours
Regular exercise strengthens your immune system. Therefore, you can determine an hour range for yourself and start a light or moderate intensity exercise plan. It should not be forgotten that stress affects our immune system. Regular exercise will greatly help you in stress management. You should not neglect regular exercise to keep body weight under control. Remember! Our body health is more precious than anything.
3. Sleep Schedule
It is very important for the body to rest and feel good. Therefore, the body needs to get enough sleep. Because regular sleep system brings a strong immune system along with it. For this reason, you can try to sleep within a sufficient time frame. Sleeping between 6 to 8 hours a day will be good for your body. You should not choose a heavy meal in the evening for a good sleep. For a quality sleep, you can try to keep the light coming into your room at the minimum level. We can make small changes in our lives for our health and strengthen our immune system better. Remember! Strengthening our body is in our hands! Let’s protect ourselves and live our lives to the fullest!