Omega-3 fatty acid ana daukar su da mahimmanci: jikinmu yana buƙatar su, amma ba zai iya haɗa su da kansa ba. Baya ga tushen dabba, ana samun waɗannan acid a cikin abincin teku, gami da algae, wasu tsire-tsire, da ƙwaya. Har ila yau, aka sani da polyunsaturated fats (PUFAs), omega-3s suna taka muhimmiyar rawa a cikin aikin kwakwalwa mai kyau da girma da ci gaba.
Yaran da iyayensu mata ba su sami isasshen omega-3 a lokacin daukar ciki ba suna cikin haɗarin haɓaka matsalolin jijiya da matsalolin hangen nesa. Alamomin karancin fatty acid sun hada da kasala, rashin ƙwaƙwalwar ajiya, bushewar fata, matsalolin zuciya, sauye-sauyen yanayi da damuwa, da rashin kyaututtuka.
Yana da mahimmanci a kiyaye daidaitaccen rabo na omega-3 da omega-6 fatty acids a cikin abinci. Na farko yana taimakawa wajen yaki da kumburi, na biyu, a matsayin mai mulkin, yana taimakawa da shi. Matsakaicin abincin Amurkawa ya ƙunshi sau 14-25 fiye da Omega-6 fiye da Omega-3, wanda ba al'ada bane. Abincin Bahar Rum, a gefe guda, yana da ma'auni mafi koshin lafiya na waɗannan acid: dukan hatsi, 'ya'yan itatuwa da kayan marmari, da man zaitun, tafarnuwa, da matsakaicin yanki.
Omega-3 fats wani bangare ne na membranes cell a ko'ina cikin jiki kuma suna shafar aikin masu karɓa a cikin waɗannan sel.
Yawancin nazarin asibiti sun lura cewa cin abinci mai arzikin omega-3 zai iya taimakawa wajen rage karfin jini a cikin wadanda ke fama da hauhawar jini. Idan ana maganar ciwon zuciya, daya daga cikin mafi kyawun hanyoyin hana ta ita ce cin abinci maras cikakkun kitse da kuma cinye kitsen monounsaturated da polyunsaturated, wanda ya hada da omega-3, akai-akai. Har ila yau bincike ya nuna cewa omega-3 fatty acids suna da kaddarorin antioxidant wanda ke inganta aikin endothelium (launi ɗaya na lebur sel wanda ke layi na ciki na jini da tasoshin lymph, da kuma cavities na zuciya). Suna da hannu wajen daidaita zubar jini, kwangila da shakatawa ganuwar jijiya, da sarrafa kumburi.
Marasa lafiya da ciwon sukari sau da yawa suna da babban triglycerides da ƙananan matakan "mai kyau" cholesterol. Omega-3s yana taimakawa ƙananan triglycerides da apoproteins (alamomin ciwon sukari), da kuma ƙara HDL ("mai kyau" cholesterol).
Akwai wasu shaidun cututtukan cututtukan da ke nuna cewa cin omega-3 fatty acid (yayin da yake iyakance omega-6 fatty acids) na iya rage haɗarin ciwon nono da ciwon daji. Duk da haka, babu isasshen shaida don kafa ainihin dangantaka tsakanin cin omega-3 da ci gaban ciwon daji.
Lokacin da kuka ji kalmar "omega-3", abu na farko da ke zuwa a zuciya shine kifi. Duk da haka, a zahiri akwai ƙarin tushen lafiyayyen acid fatty ga masu cin ganyayyaki, ga manyan su: - ba kawai tushen tushen antioxidants, bitamin da ma'adanai ba, har ma da kayan lambu Omega-3. Blueberries suna matsayi na farko a cikin abun ciki mai omega-3 tsakanin berries kuma suna dauke da 174 MG a kowace kofi 1. Hakanan, kofi 1 na dafaffen shinkafar daji ya ƙunshi MG 156 na omega-3 tare da baƙin ƙarfe, furotin, fiber, magnesium, manganese da zinc.