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Omega-3 fatty acids: what do we need them for?
Last reviewed: 02.07.2025
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Danish professor Jorn Dyerberg conducted a test to find out why residents of the far north rarely have problems with the cardiovascular system. Over the course of a couple of years, the doctor, together with other scientists, analyzed the blood composition of Eskimos. By the way, their main food is seal meat and fatty fish.
During the analysis, fatty acids such as eicosapentaenoic and docosahexaenoic acids were discovered, which help strengthen the body's defenses, eradicate eczema, alleviate allergies and prevent the development of Alzheimer's disease.
It is no secret that most human diseases arise only because of errors in our diet. Experts note that regular consumption of omega-3 prevents inflammatory changes in the musculoskeletal system, improves visual and brain function. Fatty acids are antioxidants that free the body from free radicals.
How do omega-3s affect cardiovascular function? They improve the quality of the vascular wall, rid it of cholesterol plaques, which invariably leads to easier work for the heart and stabilization of blood pressure.
Omega-3 acids are no less important for normal brain function, as they prevent the development of depression and improve overall psychological mood.
The highest content of unsaturated acids is found in fish fat, as well as in flax seeds and flaxseed oil, and in cod liver.
If you include vegetable oils, nuts, fatty fish, and avocados in your daily menu, you can forget about many diseases forever and also prevent the emergence of new diseases.
For example, for breakfast, many American nutritionists recommend making a kind of "sandwich" based on whole grain crispbread with flax seeds. The crispbread can be covered with slices of avocado, decorated with a piece of tuna or salmon, sprinkled with nuts. For lunch or dinner, you can serve baked fish in foil, with grilled vegetables. In addition, any diet can be diversified by adding various sauces based on vegetable oils and nuts with herbs.
The use of omega-3 fatty acids by women during pregnancy and breastfeeding is especially recommended: it has been proven that it improves the development of the baby's brain structures.
Many people know that fatty acids are essential for good health, for maintaining youth and beauty of nails and hair. Unfortunately, the human body is not able to produce omega-3 on its own, so it is very important to consume appropriate foods or take dietary supplements to prevent their deficiency. For example, fish oil sold in pharmacies is the most acceptable form of consuming essential fatty acids. Encapsulated fish oil is absorbed several times easier and better, unlike fatty acids from food. For an adult, the minimum daily amount of omega-3 is determined to be 250 mg, and the average daily amount reaches 1000 mg.
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