What exactly is Omega 3? How does taking Omega 3 supplements affect height growth? For a deeper understanding of this topic, please consult the following article on Choose Supplement
What is Omega 3?
Omega-3 is a group of unsaturated fatty acids that are considered to be healthy fats. They are essential nutrients, meaning that the body cannot produce them and they must be obtained through food.
There are three main types of omega-3 fatty acids: ALA, DHA, and EPA. ALA is the most abundant omega-3 fatty acid in foods such as flaxseeds, chia seeds, walnuts, soybeans, and canola oil. The body can use ALA for energy or convert it into EPA and DHA.
DHA is particularly important as it is a key component of the brain, retina, and other organs. Food sources of DHA include fatty fish, oily fish, meat, eggs, and milk.
EPA, found in many animal-derived foods such as fatty fish and fish oils, has several functions in the body, including converting into DHA to help build organs.
How does Omega-3 impact height growth?
One study has suggested that there may be a correlation between stunted growth and low levels of serum omega-3 fatty acids. The study showed that children under the age of 5 who received omega-3 supplementation had a significantly higher increase in height compared to those who did not receive nutritional supplements. Providing omega-3 fatty acids at an early age may accelerate the growth of bone plates and improve bone quality.
Omega-3 fatty acids may also promote bone health by increasing calcium absorption in the intestines, as well as encouraging bone mineralization and reducing osteoclast activity. These fatty acids can regulate bone metabolism, an important factor in osteoclast differentiation, and modulate pro-inflammatory cytokines, which may help prevent bone loss and trigger bone remodeling.
Furthermore, Omega-3 fatty acids have been shown to have anti-inflammatory properties and play a direct role in bone maintenance and resorption. Overall, research suggests that omega-3 fatty acids can significantly increase the height of stunted children.
Consuming foods rich in Omega 3 to promote height growth
Omega 3 chicken eggs
Omega 3-enriched chicken eggs are produced specifically to contain a high amount of omega 3, which is beneficial for the body. Compared to regular eggs, consuming omega 3 eggs offers more advantages.
This is because omega 3 eggs contain higher levels of omega 3 fatty acids, which are advantageous for maintaining the body’s immunity, cardiovascular health (specifically, blood vessels and the heart), and balancing triglyceride levels in the blood.”
Salmon is a food rich in omega 3, along with other beneficial components such as vitamin B, vitamin D, and selenium. In addition to its tender meat and delicious taste, there are various ways to prepare salmon, but if you want to retain the omega 3 content, it is best not to fry it.
100g of salmon contains up to 1.6g of omega 3, which has the following benefits:
- Reducing the risk of stroke or heart failure, promoting a healthy heart
- Enhancing memory
- Relieving depression
Anchovy, a familiar fish to Indonesians, is also highly nutritious as it is rich in omega 3, vitamin B3, calcium, and selenium. About 30 grams of anchovy provides 0.42g of omega 3 fatty acids.
Consuming anchovy can have the following benefits:
- Preventing Alzheimer’s Disease
- Maintaining eye health
- Promoting heart health
Besides salmon and anchovies, sardines are also a type of fish that is high in omega-3 fatty acids. This food rich in omega-3 also provides other nutrients, such as vitamin B3 and selenium. Two ounces of sardines contain 556mg of omega-3, which can be beneficial for:
- Maintaining a healthy pregnancy
- Reducing the risk of developing heart disease
- Protecting brain function
Caviar, unlike the previous two meals, consists of fish eggs, with the most common type being sturgeon caviar. Despite its relatively high price, it is a good source of nutrition, including omega-3 fatty acids, with 14.3 grams of caviar containing up to 1,087 mg of omega-3.
The high omega-3 content in caviar can be beneficial for:
- Serving as an alternative to antidepressants
- Reducing inflammation in joints
- Reducing the risk of eye disease.
Seaweed is an excellent source of omega 3 for vegetarians. It is readily available and has a delicious taste. Additionally, seaweed is high in protein and contains omega 3, which provides several health benefits, including reducing the risk of heart attack, reducing inflammation in the body, and lowering harmful LDL cholesterol levels.
Flaxseed, also known as linseed, is a type of seed that is rich in omega 3. In addition to omega 3, flaxseed also contains magnesium, which is highly beneficial for the body. The omega 3 content in flaxseeds offers several health benefits, including preventing cholesterol from being stored in the blood vessels of the heart, reducing inflammation in the arteries, and reducing tumor growth.
Chia Seeds, also known as chia seeds, are a type of seed that is rich in omega-3 and antioxidants. Adding chia seeds to salads or smoothies can be a great way to consume them. The benefits of omega-3 in chia seeds are numerous, including reducing the risk of heart disease, overcoming insulin resistance, and aiding in reducing belly fat.
Japanese cuisine often includes foods that are high in omega-3 and protein, making them a great alternative source for those looking to increase their intake of these nutrients. Edamame, in particular, is a useful option for vegetarians, as it can promote a healthy heart, aid in weight loss, and help lower cholesterol levels.
Oysters are another food that is rich in omega-3. Despite being shellfish, oysters are packed with nutrients such as omega-3, vitamin B12, and zinc. Consuming just 3 ounces of oysters can provide the body with 585mg of omega-3, which can help maintain heart health, reduce inflammation, and improve memory and brain function.
Avocado is a versatile fruit that is commonly consumed in many different forms, such as juice, toast, guacamole, and more. Apart from its delicious taste, avocados are also rich in at least 20 vitamins and minerals, as well as omega-3s. These omega-3s have been shown to inhibit the level of bad cholesterol in the body, reduce the risk of depression, and improve memory and brain health.
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