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What is omega 3 fatty acid? ~ Effect and intake method ~

In recent years, the number of people with high health consciousness has increased, and there are many opportunities to be dealt with in health programs, so I think that the opportunity to hear the word omega 3 fatty acid has increased. However, many people know that it is good for the body by watching TV and magazines, but do not know why omega 3 fatty acids are necessary for the body. Therefore, I summarized why omega 3 fatty acids are important for the human body, how they can be easily ingested, and what kind of effects they have.

Omega 3 fatty acids and α-linolenic acid

One of the typical components of omega 3 fatty acid is α-linolenic acid. When this α-linolenic acid enters the human body, it is converted to EPA and DHA. You need to eat a lot of blue fish to get this omega 3 fatty acid. However, some people may say that they are not good at fish and cannot do one whole fish. In fact, there is an easy way to get omega 3 fatty acids for such people. In this section, we will introduce what omega 3 fatty acids are and how to take them more easily as food.

What is omega 3 fatty acid?

It is one of the components contained in lipid, which is one of the three major nutrients. Lipids are a collection of fatty acids, which include saturated and unsaturated fatty acids.

Omega 3 fatty acid is a kind of fatty acid called unsaturated fatty acid, and the typical component is α-linolenic acid. Other unsaturated fatty acids include omega-6 fatty acids, and unsaturated fatty acids, including these omega-3 fatty acids, cannot be produced by the human body and must be taken from food.

Omega-6 fatty acids are found in salad oil and sesame oil and are relatively easy to consume when we eat, but as mentioned earlier, omega-3 fatty acids are not easy to consume unless you are a fish lover and eat fish every day. ..

Linseed oil and sesame oil are recommended when taking omega 3 fatty acids from foods

Unlike omega-6 fatty acids, which can be taken unconsciously, omega-3 fatty acids need to be taken consciously. So, is there an easier way to get omega 3 fatty acids than to keep eating fish every day? In fact, there is an easy way to take this omega 3 fatty acid. Drink 1 teaspoon of flaxseed oil or sesame oil daily. This alone will provide you with the omega 3 fatty acids you need for the day.

Flaxseed oil is an edible oil made by squeezing the seeds of a plant called flax, and is a food rich in omega-3 fatty acids.

Since it is sensitive to heat and easily oxidized, it cannot be used for stir-fried foods like salad oil. If you take it raw, it has a habit, so it is recommended that you eat it over soups such as salad, natto, and miso soup.

Reference: What is flaxseed oil?

Why Omega 3 Fatty Acids Are Important

Omega 3 fatty acids contain a large amount of α-linolenic acid, which is metabolized when it enters the body and changes to important components such as EPA and DHA. These are necessary for the human body and can lead to serious illness if the condition continues to be deficient. This is the main reason why omega 3 fatty acids are said to be important, but on the contrary, if omega 3 fatty acids are sufficient, it is said that there are various positive effects on the body. In this section, I would like to tell you about the omega 3 fatty acids that tend to be deficient and why omega 3 fatty acids are important.

Omega 3 fatty acids tend to be deficient

Ideally, the unsaturated fatty acids omega-3 and omega-6 are both balanced. This is because omega-3 fatty acids have the effect of smoothing blood, while omega-6 fatty acids have the effect of coagulating blood. If either of these increases too much, problems such as bleeding will not stop and blood will clot in the blood vessels will occur. However, modern people are said to have lost their ideal balance.

Despite the fact that omega-6 fatty acids can be taken in eating out and lunch boxes at convenience stores, modern people who often prefer meat dishes to fish dishes tend to be deficient in omega-3 fatty acids.

Ideally, you should be willing to take it because it cannot be produced by your body, but if this is not possible, it is more efficient to drink flaxseed oil, which gives you the necessary omega 3 fatty acids in a teaspoon a day.

Why are omega 3 fatty acids important?

A lack of omega 3 fatty acids increases the risk of brain and nerve abnormalities. In addition, because the balance with omega-6 fatty acids is lost, blood vessels may age and blood may become muddy and clogged. Therefore, there is a risk of contracting diseases such as cerebral infarction and myocardial infarction. For this reason, omega 3 fatty acids are important components for human life support.

Reference: 5 supplements using flaxseed oil

What are the effects of omega 3 fatty acids?

The effect of omega 3 fatty acids is caused by the metabolism of α-linolenic acid contained in omega 3 fatty acids in the body. When α-linolenic acid changes, it becomes EPA and DHA, and EPA plays a role in reducing bad cholesterol and increasing good cholesterol. On the other hand, DHA is a major fatty acid in the brain and exerts the effect of improving the function of the brain and activating nerve cells. Due to the above-mentioned functions, EPA and DHA, in which α-linolenic acid enters the body and is converted, are said to be very good for the body. Let's take a look at the specific effects of omega 3 fatty acids in this section.

Omega 3 fatty acids are effective for dementia

Dementia is a progressive disease that is common in older people. Ingesting omega 3 fatty acids can be expected to prevent the formation of blood clots.

This prevents vascular dementia and enhances the function of the cranial nerve cell membrane, so it is said that it is effective not only for dementia but also for Alzheimer's disease. I would like to take omega 3 fatty acids positively as a preventive measure rather than taking them after dementia.

Effects of Omega 3 Fatty Acids During Pregnancy

Many people think of folic acid as a nutrient needed during pregnancy. In fact, it is said that EPA and DHA are also required during pregnancy.

When moms take omega 3 fatty acids during pregnancy, they reach the foetation through the mother's body and help the body's development and brain development. In addition, it is expected to have other effects such as reducing allergies in children born and reducing the risk of premature birth.

Omega 3 fatty acids are also needed during the lactation period after childbirth. Breast milk is made up of blood, through which the child is nourished. Moms want to actively take omega 3 fatty acids in order to deliver EPA and DHA to lactating children. For this reason, the Ministry of Health, Labor and Welfare encourages pregnant and lactating women to consume 1.8g, which is more than the usual 1.6g per day.

Are Omega 3 Fatty Acids Effective for Autism?

Omega 3 fatty acids are said to have important effects on brain development and function. When omega 3 fatty acids are deficient, synapses used to transmit information in the brain become defective.

This is also considered to be one of the causes of autism, and in the United States, giving omega 3 fatty acids to children with autism improved their learning ability, language ability, and sociality.

Neuroinflammation is often seen as a sign of autism, but it is possible that the anti-inflammatory effect of omega 3 fatty acids suppressed the signs of autism.


The main component of omega 3 fatty acid is α-linolenic acid, which changes to EPA and DHA when it enters the body. EPA and DHA can be expected to have effects such as enhancing brain function, strengthening blood vessels, smoothing blood, and improving skin diseases. However, this omega-3 fatty acid is not produced by the body and must be taken from food. Blue fish is a food that contains a lot of omega 3 fatty acids, but flaxseed oil is recommended for those who are not good at fish or who get tired of it every day. The ease with which you can get the omega 3 fatty acids you need each day with a teaspoon is a big attraction. Also, because of its habit of taste, even if you are reluctant to drink it as it is, you can take it over drinks and foods. If you want to get omega 3 fatty acids easily, try flaxseed oil.

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