What are the Eye Benefits of Omega 3?

What is Omega 3?

Omega 3 fatty acids are polyunsaturated fatty acids and are essential nutrients that play important and key roles in many mechanisms such as lipid metabolism, energy conversions, eye and muscle health. products. It may be beneficial to regularly consume omega 3 fatty acids, which have positive effects on many issues, especially cell division, muscle activity, and prevention of inflammation in the body. It may have positive effects on cardiovascular health and mental and cognitive development in infants and children. There are two different omega 3 fatty acids obtained from plant and animal sources. The omega 3 fatty acid originating from plants is called Alpha Linoleic Acid (ALA). Omega 3 fatty acids of animal origin are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid, that is, DHA. Omega 3, which must be taken regularly daily in order for the body to maintain its optimum functioning mechanism, may have positive effects on many systems and organs such as eyes, heart, muscles and vessels.

Omega-3 is found in which foods?

Omega 3 fatty acids cannot be synthesized in the human body, therefore they cannot be synthesized in the body unless taken with food. ALA type omega 3 fatty acid comes from plant sources. Its richest sources include products such as walnuts, flax seeds, purslane, clary sage seed oil and hemp oil. DHA and EPA type omega 3 fatty acids can be obtained from foods of animal origin. Oily fish such as salmon, mackerel and trout, and seafood such as mussels, crabs and oysters are among the richest alternatives of animal-derived omega 3.

What are the Eye Benefits of Omega 3?

Omega 3's benefits for eye health and protection for the eyes can be quite significant. Studies have shown that omega 3 is effective in preventing macular degeneration. In addition, complaints that many individuals suffer from, such as dry eye syndrome, may be preventable with regular omega 3 intake. Regular and adequate use of omega 3 can also help prevent high eye pressure and diseases such as glaucoma.

What are the Benefits of Omega 3 for Babies' Vision?

Babies need to have a diet rich in omega 3 to ensure adequate mental and cognitive development. Omega 3 fatty acids, which are essential for vascular health, repair and nutrition, can be beneficial for the healthy development of babies from the womb. After birth and until the age of two, babies need to be fed enough omega 3 for both eye and brain health. Omega 3 is essential for vascular nutrition and blood circulation for the healthy development of the brain, eyes and all sensory systems. It may be recommended to take omega 3 fatty acids regularly, especially in infancy, when brain development is at its highest, in order to maintain the formation and health of eye cells and clarity of vision.

What are the Eye Benefits of Omega 3 in Adults?

Omega 3, which is known to have health benefits in adults as well as in babies, can be supportive and protective for eye health at all ages. As our body's metabolism and regenerative ability decreases with advancing age and many exposures such as screens and light, the eye is one of the sensory organs affected by these conditions. Inflammation accumulated in the body also causes blockage of the eye vessels. Unfortunately, clogged eye vessels can pose a great risk, especially for diseases such as eye hypertension. For this reason, a diet rich in omega 3 may provide protection against eye pressure. Omega 3 support may also be required to prevent conditions such as dry eyes, yellow spots and cataracts, especially in later years of life.

How to Meet the Daily Omega 3 Need?

Omega 3 fatty acids are not synthesized in the human body. For this reason, they must be purchased ready-made from outside. While we need to consume omega 3 regularly, we also need to meet the daily intake dose. Daily omega 3 needs may vary depending on many characteristics of the person, such as age, health and physical activity. In order to get sufficient and balanced omega 3, plant and animal omega 3 sources should be consumed together. Consuming oily fish types at least 3 days a week can meet the need. Methods such as grilling or steaming the fish while cooking it can facilitate the removal of fatty acids without spoiling. In combined capsules, it is desired that our Omega 3 fatty acid intake is higher than Omega 6. Vegetable omega 3 sources are also among the elements that should not be missing from the table.

Does Omega 3 Have Side Effects?

As with all macro or micro nutrients, it is a matter of curiosity whether there are any side effects in the intake of omega 3, that is, fish oil. First of all, it should not be forgotten that the absorption of omega 3 taken with food is very low. The reason for this is that fatty acids are oxidized, especially when cooking fish, and the passage through the cells is not 100% absorption. Vegetable sources of omega 3 also do not have a high absorption level. Therefore, omega 3 fatty acids taken with food do not cause any side effects. It is recommended that individuals who cannot consume fish for any reason take omega 3 as a supplement. Individuals who take 1000 mg of omega 3 daily meet this need. However, at this point, the subsequent expert control is an issue that should not be skipped. Since Omega 3 affects blood pressure and fluidity, individuals who use blood thinners should be careful in terms of dosage and time of use. Apart from this, if taking omega 3 in the form of a multivitamin, other vitamin and mineral doses should be checked. Thus, the possibility of side effects is minimized.

How Much Omega 3 Should Be Taken Daily?

It may be beneficial to try to get adequate doses of omega 3, which is needed for healthy growth and development from the womb. Thus, brain, cardiovascular health, nervous system and sleep patterns can be supported to approach their optimum state. The amount of omega 3 that an adult should take daily is around 1000 milligrams. However, attention should be paid to the EPA and DHA ratios in this amount. Supplements with a higher EPA than DHA ratio should be preferred. At the same time, the presence of vitamins A, D and E in omega 3, that is, fish oil supplements, can increase the absorption. Since this vitamin group also provides the natural form synthesized in fish, it can provide maximum benefit from absorption even at low doses.

Omega 3, which is at a key point in the protection and healing of many systems in the body, is a fatty acid that should definitely not be neglected due to its benefits to the eyes. It should be used both in infancy and adulthood and regular and adequate intake should be ensured. While it is most beneficial in completing eye and brain development in infancy, it is also important in maintaining general health in adulthood. It increases cellular immunity and prevents many diseases such as yellow spots and eye pressure. Omega 3 is an essential fatty acid with its positive effects on the nervous system, intestinal health, and cardiovascular diseases, as well as its benefits for the eyes. The correct dose and time of intake should be taken under the supervision of a physician, and it should not be forgotten that everyone needs to take omega 3 every day. Do not be late to consult your doctor for information and appointments on omega 3 use and many other issues.

Source

https://dergipark.org.tr/tr/download/article-file/396236

https://www.gunceltipdernegi.org/pdf/8 /mehmet-sargin-0411.pdf