According to MSc. Dr. Nguyen Van Tien, National Institute of Nutrition, Omega-3 is a group of fatty acids. Of which, DHA and EPA participate in the formation of brain structure and function. ALA is an Omega-3 fat that is no less valuable than DHA and EPA. When entering the body, ALA will be converted into DHA and EPA according to demand, helping to provide energy and is the raw material for building brain structure, protecting the brain, and increasing neurotransmitters.
Omega-3 is not only good for the skin, helps sleep better, helps the brain develop but also reduces the risk of cancer, reduces blood fat in the liver. Supplementing Omega-3 for the body is necessary.
Omega-3 is a type of fat that the body cannot synthesize itself, it needs to be supplemented through foods rich in Omega-3 such as fatty fish, chia seeds, walnuts, flax seeds, fish oil. When you take in enough Omega-3, it will prevent the risk of cardiovascular disease, improve sleep, beautify the skin, develop the brain, enhance eyesight and reduce the risk of cancer.
However, not everyone consumes enough Omega-3 for the body every day. According to Sohu, if your body is not supplemented with enough Omega-3, there will be the following external warning signs.
Dry skin
One of the secrets to maintaining youthful, hydrated, smooth skin is to supplement Omega-3 fatty acids. These fatty acids can improve the integrity of the skin barrier, prevent moisture loss, play a protective role, thereby keeping the skin from becoming dry, sensitive and reducing skin inflammation.
When the body does not have enough Omega-3, the skin will be dry and age quickly. In addition, studies have also shown that supplementing with DHA and EPA, these two long-chain Omega-3s, can reduce the skin's sensitivity to ultraviolet rays.
Hair has no elasticity and is prone to breakage.
Omega-3 is an important nutrient for creating shiny hair, it can nourish hair, promote hair growth, and inhibit scalp inflammation that can lead to hair loss. If your hair quality is declining, causing dryness, split ends, and hair loss, it may be due to low Omega-3 levels.
According to a study, women who were supplemented with Omega-3 fatty acids and antioxidants daily experienced less hair loss and more hair growth after 6 months.
Omega-3 is an essential nutrient for the body.
Dry eyes
Omega-3 fatty acids are important for eye health because they help keep the eyes moist and are involved in tear production. Omega-3s have been shown to improve dry eye symptoms in many studies. If you have dry eye symptoms, you may think that one of the causes is an Omega-3 deficiency.
Insomnia
Research from Oxford University shows that people who consume more Omega-3 will sleep better. If the body lacks this fatty acid, it will be difficult to fall asleep, and even cause insomnia.
Joint pain
Omega-3 fatty acids in fish oil act as anti-inflammatory agents, which is important for people with joint pain. Getting enough Omega-3 will prevent damage and inflammation of tissues and joints.
Omega-3 requirements vary from person to person, with some people needing more than others. Generally, the recommended ALA intake is 1.6 g per day for men and 1 g for women. EPA and DHA should be kept at a minimum of 0.25 mg, with a maximum of 4 g per day, unless otherwise directed by a healthcare professional. People who wish to take Omega-3 supplements should consult their doctor.
Source: https://vtcnews.vn/signs-of-omega-3-deficiency-ar914196.html
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