Recently, I visited a shop selling Pakistani ingredients, and I found something interesting there:
"Flaxseeds."
Personally, I’ve never been a fan of flaxseed oil because of its distinctive grassy taste, but I found flaxseeds themselves much easier to use. Simply sprinkling them on a salad doesn’t bring out any strong flavours, making them quite convenient to incorporate into meals.
There was a time when flaxseed oil and perilla oil were all the rage.
Wasn’t it after they were featured on TV? I learned about them because my salon carried them as part of our product range.
The reason why flaxseed and perilla are often said to be good for the body lies in their Omega-3 content. However, many people might not fully understand what Omega-3 actually is. So today, I’d like to talk about it in detail.
What is Omega-3?
Omega-3 fatty acids are essential nutrients for maintaining good health. Since our bodies cannot produce them naturally, we need to obtain them through food or supplements.
Omega-3 fatty acids belong to a group of polyunsaturated fats and are classified as essential fatty acids, which means they are indispensable for our bodies. The main types include:
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EPA (Eicosapentaenoic Acid):
Found primarily in oily fish, it has anti-inflammatory properties and supports cardiovascular health. -
DHA (Docosahexaenoic Acid):
Also derived from oily fish, it plays a crucial role in brain and eye health. -
ALA (Alpha-Linolenic Acid):
Found in plant-based foods such as flaxseeds, chia seeds, and walnuts. ALA can be partially converted into EPA and DHA in the body.
The Benefits of Omega-3: Supporting Overall Health
1. Protects Cardiovascular Health
Omega-3 fatty acids help reduce the risk of heart disease and atherosclerosis. They lower triglyceride levels in the blood and improve blood flow. EPA and DHA, in particular, enhance the flexibility of blood vessels and help stabilise blood pressure.
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Example: Studies have shown that eating mackerel or sardines weekly can significantly reduce the risk of heart attacks.
2. Reduces Inflammation
Omega-3 suppresses the production of substances (prostaglandins and leukotrienes) that cause inflammation. This helps alleviate symptoms of chronic inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disease.
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Example: Patients taking Omega-3 supplements have reported reduced joint pain and swelling.
3. Supports Brain Function
DHA is a major component of the brain, aiding in memory and learning capabilities. It also promotes smooth communication between nerve cells, which may help prevent dementia.
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Example: Research on older adults has shown that those who consume Omega-3 experience slower cognitive decline.
Impact on Mental Health: Calming the Mind
1. Alleviates Depression
Omega-3 is believed to help prevent and manage depression by enhancing the function of serotonin, the "happy hormone," in the brain.
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Example: Patients with depressive symptoms who took EPA-rich supplements showed significant improvements.
2. Reduces Anxiety
Omega-3 reduces the secretion of cortisol, a stress hormone, promoting relaxation. It also balances neurotransmitters, contributing to mood stability.
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Example: Workers in high-stress environments who consumed Omega-3 reported reduced anxiety levels.
3. Prevents Dementia and Alzheimer’s Disease
DHA helps reduce inflammation in nerve cells, potentially slowing the progression of neurodegenerative diseases like Alzheimer’s.
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Example: Regular consumption of DHA-rich foods has been linked to better memory and focus in older adults.
Omega-3’s Role in Skin Health: Enhancing Beauty
1. Improves Dry Skin
Omega-3 is a vital component of cell membranes, enhancing their ability to retain moisture. This improves skin hydration and alleviates dryness and roughness.
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Mechanism: By maintaining the flexibility of cell membranes, Omega-3 strengthens the skin’s barrier, preventing water loss.
2. Eases Inflammatory Skin Conditions
Conditions like acne and eczema can benefit from Omega-3’s anti-inflammatory properties.
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Mechanism: Omega-3 suppresses the production of inflammatory substances, reducing redness and itching.
3. Anti-Ageing Effects
With its antioxidant properties, Omega-3 protects skin cells from damage caused by UV rays and stress, reducing the appearance of wrinkles and sagging.
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Mechanism: It combats free radicals, preserving skin elasticity and firmness.
How to Effectively Incorporate Omega-3 into Your Diet
1. Through Food
For vegans, plant-based sources such as flaxseeds, chia seeds, and walnuts are excellent options.
For
non-vegans, oily fish like mackerel and salmon are rich in EPA and DHA.
2. Using Supplements
If getting enough Omega-3 through food is challenging, supplements containing DHA and EPA can be a convenient option.
3. Balancing Omega-3 and Omega-6
Maintaining the right balance between Omega-3 and Omega-6 is essential. Excessive Omega-6 can promote inflammation, so make an effort to increase Omega-3 intake.
What About Omega-6?
Like Omega-3, Omega-6 is an essential fatty acid. Common sources include:
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Plant Oils: Sunflower oil, soybean oil, corn oil, safflower oil
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Nuts and Seeds: Peanuts, almonds
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Animal Products: Meat, eggs (especially processed meats)
Both Omega-3 and Omega-6 are important for the body, but it’s vital to maintain a balance for optimal health.
Are you getting enough Omega-3 in your daily meals? Since the body cannot produce this essential nutrient, it must be obtained from external sources. Consider adding Omega-3-rich foods to your diet starting today. A balanced diet not only supports your overall health but also enhances your mental well-being and skin’s beauty. Let’s make Omega-3 a part of your meal planning!
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