עברית
Health and Nutrition
Seven Fascinating Facts About Omega 3
Discover seven captivating facts about one of the most crucial components in our daily diet—Omega 3.
- Shira Dabush (Cohen)
- |Updated
Omega 3 is a broad term for a group of essential fatty acids that support various processes in our bodies. However, the body produces them only in limited amounts (as components of cell membranes) and primarily acquires them through the foods we consume. Due to high-stress Western lifestyles, our diets are often imbalanced, which can lead to a significant deficiency in Omega 3.
So, how can we obtain Omega 3, and which processes does it support? Below are some important facts that can truly help you make wise choices about the foods you consume—not only with regard to kosher certification, but also nutritional value.
Omega 3 in Its “Available” Form
Flaxseed oil, flaxseeds, green leafy vegetables, and canola oil are among the foods that contain Omega 3. However, for these sources to be beneficial, the body must convert them into an available form. In healthy individuals, the body can perform this conversion relatively easily, although the resulting amount of usable Omega 3 is small. In individuals who are ill, however, the body may “lack the strength” to perform this conversion, sometimes not producing even a minimal amount of Omega 3. Therefore, in such cases, it is recommended to consume Omega 3 from fish or through dietary supplements, after consulting a doctor.
Not Only Fatty Fish Count
It is commonly believed that Omega 3 is found only in fatty sea fish such as salmon, tuna, and mackerel. However, this is not entirely accurate. When discussing Omega 3, it is important to consider not only the type of fish but also its diet. For example, pond fish such as mullet, whose diet is rich in Omega 3, can provide comparable benefits to those of sea fish.
Supporting Brain Function
Numerous studies have demonstrated the effectiveness of Omega 3 in supporting various brain functions, including enhancing memory, reducing anxiety, alleviating depressive moods, improving overall well-being, and lowering the risk of developing Alzheimer’s disease.
Photo: ShutterstockHow Much to Consume?
Doctors generally recommend consuming about three servings of Omega 3–rich fish per week. Alternatively, a healthy person may take a daily supplement of 500 mg of Omega 3. For individuals who have experienced medical trauma or who suffer from inflammatory conditions, elevated blood fats, and similar issues, doctors often recommend a higher intake of Omega 3, using one of the two methods mentioned above.
Omega 3 and Smoking Cessation
Good news for smokers trying to quit: findings from a joint study conducted by Bar-Ilan University and the University of Haifa show that Omega 3 consumption can significantly aid the smoking cessation process. Researchers found that participants who consumed Omega 3 during the study experienced a substantial reduction in nicotine cravings. In contrast, those who did not consume Omega 3 developed intense urges to smoke and struggled to cope with the stress caused by nicotine withdrawal.
Omega 3 for Pregnant and Nursing Women
Omega 3 has been scientifically proven to contribute to the proper development of the fetus in the mother’s womb, as well as to healthy birth weight and full-term pregnancy. The dosage recommended by the Israeli Obstetrics Association in 2014 is equivalent to two servings of sea fish per week, in order to support the healthy development of the fetal nervous system and reduce the risk of postpartum depression in the mother.
Omega 3 Consumption Among Children
Studies have shown a direct link between Omega 3 consumption and improvements in children’s cognitive abilities, including better concentration, reduced attention disorders, and decreased hyperactivity.
