Omega-3-PUFA (full name: omega-3-polyunsaturated fatty acids, or omega-3 fatty acids) belong to the so-called essential substances. This term means that they are practically not synthesized by the human body, but only come with food. Omega-3-PUFAs perform a whole range of functions, from building cells to maintaining the health of the cardiovascular system, for which it is beneficial to receive them in full. Essential acids are especially important to the female body. What are the benefits of omega-3s for women? When and when you should not take dietary supplements with these acids? How to choose the right source of omega-3-PUFA?
Benefits of omega-3 for women
Research has confirmed that omega-3-PUFAs are effective in a variety of specific female problems.
- The South Australian Research Institute of Health and Medicine found that the use of omega-3-PUFAs during pregnancy reduces the risk of premature birth.
- Scientists from Tehran Medical University in Iran have shown that omega-3-PUFAs help alleviate the symptoms of menopause.
- Researchers at Gadzha Mada University in Indonesia concluded that omega-3-PUFAs can protect against breast cancer.
- The University of Liege in Belgium found that a lack of omega-3-PUFAs in early pregnancy can increase the risk of postpartum depression in women.
- The University of Aarhus in Denmark has proven a link between the use of omega-3-PUFAs and the relief of menstrual pain.
What foods contain omega-3
The best known source of omega-3 polyunsaturated fatty acids is marine fish, in particular the fish oil it contains. Its benefits have been known to northern peoples since antiquity. And in the middle of the 19th century, a preparation from fish oil began to be produced industrially and sold in pharmacies. The tool became widespread and remains popular to this day.
Omega-3-PUFAs are also present in other foods: flaxseed and rapeseed oil, walnuts, soybeans. But there are nuances. The fact is that there are 3 acids of this class that are most useful for humans:
- Alpha linolenic (ALA);
- Eicosapentaenoic acid (EPA);
- Docosahexaenoic acid (DHA).
The first of them really accumulates in some plants, but the remaining two are found in significant quantities only in sea fish and seafood (shellfish, algae). To get enough EPA and DHA, you need to eat a lot of salmon, herring, mackerel, oysters, mussels, red and black caviar. In fish, the main reserves of these acids are concentrated in adipose tissues. As it is difficult to ensure an adequate daily diet, it is recommended that omega-3-PUFA supplements such as Omega-3 Complex be taken in addition to regular meals.
When to take
Should you take omega-3-PUFA supplements if you don’t have any health problems? Yes, because they are effective preventive measures. By maintaining adequate levels of omega-3-PUFAs in your body, you will reduce your risk of developing a number of diseases. In addition, a Omega-3 Complex will be useful in reducing overall vitality.
The following symptoms may indicate omega-3-PUFA deficiency:
- deterioration of the skin;
- loss of concentration;
- sleep problems;
- irritability, mood swings;
- chronic fatigue at work;
- exacerbation of allergic diseases.
Contraindications for use
Dietary supplements with omega-3-PUFA have practically no contraindications and side effects, but in some cases they should be drunk with caution and only after consulting your doctor. Among them:
- allergy to seafood;
- bleeding problems, open wounds or bleeding;
- acute diseases of internal organs;
- the first trimester of pregnancy and lactation.