According to MSc. Dr. Nguyen Van Tien from the National Institute of Nutrition, Omega-3 is a group of fatty acids. DHA and EPA are involved in the formation of brain structure and function. ALA is an Omega-3 fatty acid that is just as valuable as DHA and EPA. When entering the body, ALA is converted into DHA and EPA as needed, helping to provide energy and serving as building blocks for brain structure, protecting the brain, and increasing neurotransmission.
Omega-3s are not only good for the skin, help improve sleep, and support brain development, but they also reduce the risk of cancer and lower blood fat levels in the liver. Supplementing your body with Omega-3s is essential.
Omega-3s are a type of fatty acid that the body cannot synthesize on its own and must be supplemented through foods rich in Omega-3s such as fatty fish, chia seeds, walnuts, flaxseeds, and fish oil. Adequate Omega-3 intake can prevent cardiovascular disease, improve sleep, beautify the skin, support brain development, enhance vision, and reduce the risk of cancer.
However, not everyone consumes enough Omega-3s daily. According to Sohu, if your body isn't getting enough Omega-3s, you may experience the following warning signs.
Dry skin
One of the secrets to maintaining youthful, hydrated, and smooth skin is supplementing with Omega-3 fatty acids. These fatty acids can improve the integrity of the skin's protective barrier, prevent moisture loss, and act as a safeguard, thus keeping skin from becoming dry, sensitive, and reducing inflammation.
When the body lacks Omega-3s, the skin becomes dry and ages prematurely. Furthermore, studies have shown that supplementing with a combination of DHA and EPA, two long-chain Omega-3s, can reduce skin sensitivity to ultraviolet rays.
Hair lacks elasticity and is prone to breakage and falling out.
Omega-3s are essential nutrients for healthy, shiny hair. They nourish hair, promote hair growth, and inhibit scalp inflammation that can lead to hair loss. If your hair quality is deteriorating, resulting in dryness, split ends, and hair loss, it may be due to low Omega-3 levels.
According to a study, a group of women who supplemented their diet with Omega-3 fatty acids and antioxidants daily experienced less hair loss and increased hair growth after six months.
Omega-3s are essential nutrients for the body.
Dry eyes
Omega-3 fatty acids are crucial for eye health because they help maintain eye moisture and are involved in tear production. The effectiveness of Omega-3s in improving dry eye symptoms has been demonstrated in numerous studies. If you experience dry eye symptoms, one possible cause might be an Omega-3 deficiency.
Insomnia
Research from Oxford University shows that people who consume more Omega-3s sleep better. A deficiency in these fatty acids can make it difficult to fall asleep, and may even lead to frequent insomnia.
Joint pain
Omega-3 fatty acids in fish oil act as anti-inflammatory agents, which is crucial for people with joint pain. Adequate Omega-3 intake can prevent damage and inflammation in tissues and joints.
Omega-3 needs vary from person to person, with some individuals needing more than others. Generally, the recommended daily intake of ALA is 1.6g for men and 1g for women. EPA and DHA should be maintained at a minimum of 0.25mg and a maximum of 4g per day, unless otherwise directed by a healthcare professional. Those wishing to use Omega-3 supplements should consult their doctor.
Source: https://vtcnews.vn/dau-hieu-co-the-thieu-omega-3-ar914196.html
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