#linseed oil

Why you tend to run out of omega 3

Omega 3 is also called an "essential fatty acid" and cannot be produced by the human body. The fact that it cannot be produced by the body means that it must be taken from the usual diet. However, modern people tend to lack this omega 3. So, in this article, why do you run out of omega 3, what kind of effects will it have on your body, and what kind of foods should you eat to keep you from running out of omega 3? I tried together.

Does a lack of omega 3 affect your body?

I wrote that modern people are deficient in omega 3, but is there any adverse effect on the human body if it is deficient? In fact, a lack of omega 3 can lead to poor blood flow, which increases the risk of arteriosclerosis. Not only that, it affects the brain and nervous system, and it also affects the appearance of the skin. In this article, I will introduce what kind of effect it will have if you run out of omega 3.

Poor blood flow, risk of arteriosclerosis, etc.

If you continue to be deficient in omega 3, your blood will become muddy and the fat that sticks to the walls of your blood vessels will slow down your blood flow. Other than that, you will not be able to keep your blood vessels youthful, increasing the risk of developing arteriosclerosis.

A lack of omega 3 can lead to high blood pressure, arrhythmia, and lifestyle-related diseases.

To prevent these, try to have a well-balanced diet with omega 3.

Adverse effects on brain, nerves and skin

EPA and DHA, which are classified as omega 3, are important components for keeping the brain, nerves, and skin healthy.

If it is deficient, it will not be possible to ingest the major fatty acids of the brain, which may impair the functioning of the brain and weaken nerve cells.

Insufficient omega 3 can lead to dry skin, worsening skin disorders such as atopy, and other serious problems such as hair loss. We recommend taking omega 3 to create healthy cell membranes and keep your skin elastic, and to prevent dementia and Alzheimer's.

Reference: Effects and effects of flaxseed oil

Why is there a shortage of omega 3?

We know that a deficiency of omega 3 can have a negative effect on the body, but why is it deficient in omega 3 fatty acids? Omega 3 is a component of lipids called unsaturated fatty acids. Other than that, omega-6 is the same unsaturated fatty acid, but this omega-6 will not be deficient if you do not miss your daily diet. Omega 3 isn't taken even if you think you're eating properly. The reason is that there are only a limited number of foods that can take omega 3 that the body cannot make.

Cannot be produced in the body

One of the reasons for the lack of omega 3 is that it cannot be produced in the body. This is not only omega 3 but also omega 6.

Unsaturated fatty acids themselves cannot be synthesized by the body and are called "essential fatty acids" that must be taken from the daily diet.

However, even though you can get enough omega-6 in your daily life, you are deficient in omega-3. In this way, the risk of allergies and lifestyle-related diseases increases due to the imbalance of fatty acids such as overdose of omega-6 and deficiency of omega-3.

Limited foods that can take omega 3

Another reason for the lack of omega 3 is the limited availability of food. The same unsaturated fatty acid, omega-6, can be taken from regular meals, eating out, and lunch boxes at convenience stores, but omega-3 does not.

This is because blue fish is a familiar food that is high in omega 3, but the chances of fish dishes being added to the table of modern people who prefer meat dishes are drastically reduced.

If you don't like fish, it's difficult to eat fish in your daily diet ... This kind of fish separation creates a serious omega 3 deficiency.

Reference: How to choose flaxseed oil products

In order not to run out of omega 3

Omega 3 cannot be produced in our body. So how do you get it into your body? It's about eating foods that are rich in omega 3.

However, as mentioned earlier, the food that is familiar to us because it is rich in omega 3 is blue fish. If you like fish, you may be able to eat it every day without any pain, but if you don't, eating fish every day is not easy. Therefore, in this item, I would like to introduce other methods of ingesting omega 3 besides fish.

Ingest blue fish and flaxseed oil

Omega 3 is abundant in fat fish. For example, salmon, tuna, trout, sardines, saury. However, since you need to take omega 3 which is an essential fatty acid every day, if you continue to live without eating fish for many days, you will naturally run out of omega 3.

An alternative to this blue fish is vegetable edible oils such as flaxseed oil and sesame oil.

l Flaxseed oil Squeezed seeds of a plant called flax

l Sesame oil Squeezed annual seeds of Labiatae

Flaxseed oil and sesame oil can take omega 3 in the same way as when eating blue fish. Moreover, the daily intake is about 1 teaspoon, so even those who are not good at fish and do not eat much can easily take it.

Devise ways to eat foods containing omega 3

Omega 3 is sensitive to heat and has the characteristic of being easily oxidized.

If you bake a blue fish and the surface is scorched, you may be worried that you may not be able to take omega 3 well, but it does not affect the fatty acids inside, so you can eat it as it is.

Boiled fish can take omega 3 with almost no effect. In addition, flaxseed oil and sesame oil containing omega 3 can be taken as they are in a spoon. If you are uncomfortable with drinking it as it is, we recommend eating it over natto or salad. Alternatively, you can drink it in miso soup or soup. However, flaxseed oil and sesame oil are easily oxidized, so do not use them as cooking oils that need to be heated.


The reason why omega 3 tends to be in short supply was related to the eating habits of modern people. The same unsaturated fatty acid, omega-6, can be supplemented by eating out or lunch boxes at convenience stores, while omega-3 is found only in a limited number of foods. The fish, which is the food, has fewer chances to go to the table, so our modern human body tends to overdose omega-6 and deficient omega-3.

If the balance between these two is lost, various effects such as allergies, high blood pressure, and arteriosclerosis will occur. To prevent these, take active omega-3s to keep your balance with omega-6s. To that end, a properly balanced diet, including fish dishes, is important. If you are not good at fish dishes, or if you cannot eat so many fish dishes, you should supplement with flaxseed oil or sesame oil. You can easily supplement omega 3 by drinking flaxseed oil or sesame oil as it is, or by adding it to other dishes, so take it positively.

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