Perilla frutescens, commonly called perilla or Korean perilla, is a species of Perilla in the mint family Lamiaceae. It is an annual plant native to Southeast Asia and Indian highlands, and is traditionally grown in the Korean peninsula, southern China, Japan and India as a crop. An edible plant, perilla is a very attractive plant for the garden and attracts butterflies. It is an aromatic plant with a strong minty smell. Various perilla varieties are traditionally used by local people, the leaves ...

perilla frutescens

Essence-of-Campo

Essence of Campo 

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Campo (pictured) is the common concept of over-the-counter medicines available in both drugstores and prescription drugs in Japan. They can be used together with some conventional drugs or sometimes as an independent alternative treatment. Campo drugs are traditional Japanese drugs produced from medicinal plants and herbs.&nbsp;

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Campo medicine is a medical system that is systematically organized based on the reactions of the human body to therapeutic interventions. With its roots in ancient Chinese medicine, this previous form of empirical medicine was introduced in Japan approximately in the 5th to 6th centuries.&nbsp;<a href="https://www.tsumura.co.jp/english/kampo/01.html" target="_blank" data-ref="Introducing Kampo Medicine | TSUMURA &amp; CO." rel="noopener">[Ref. 1]</a>&nbsp;

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It subsequently developed into a unique form of medicine by adapting to japan's climate and culture and was further refined to meet the constitution of the Japanese people before developing into a separate form of traditional medicine.&nbsp;

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In the 17th century, Campo medicine underwent a period of great development, which also cared about the style that is practiced today. The word 'kampo' was originally coined to distinguish itself from 'rampo' - a term used to describe Western medicine introduced in Japan by the Dutch.&nbsp;

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Campo also differs from traditional Chinese medicine and traditional Korean medicine. In fact, Campo medicine is a unique Japanese form of medicine.

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The most widely prescribed drug Campo was caconto (70.2%), followed by dykenchuto (50.2%) and shakuyakukanzo (49.2%). In particular, the use of all three has increased dramatically with the accumulation of supporting scientific evidence. [&nbsp;<a href="https://www.tsumura.co.jp/english/kampo/02.html" target="_blank" data-ref="History of Kampo Medicine | TSUMURA &amp; CO." rel="noopener">[ref. 2]</a>&nbsp;Several campo medicines commonly used for stomach problems are:

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<ul><li style="font-weight: 400;" aria-level="1">Anchusan</li><li style="font-weight: 400;" aria-level="1">Hangeikobokoutou</li><li style="font-weight: 400;" aria-level="1">Rikunshitow</li></ul>Today campo is strictly regulated by the national Japanese government - it is not just a selection of random herbs that are used. The type and ratio of ingredients in each formulation are determined, the number of formulations is limited and the final products are tested and approved for use. Studies on the use of campo in the treatment of various health conditions are carried out and you can often find published studies in English simply by searching the web.

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What's-campo-made-of?

What's campo made of? 

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Japanese campo is made from natural ingredients - mainly plants, sometimes with minerals and animal products included. Some of the main herbal ingredients are:

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<ul><li style="font-weight: 400;" aria-level="1">Ginger (Zingiber officinale ) &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Zingiber_officinale_ginger_Monograph_12946242" target="_blank" data-ref="Zingiber officinale (ginger). Monograph. | Билкови и природни лекарства" rel="noopener">[ref. 3]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Cinnamon (Cinnamomum Verum) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14482" target="_blank" data-ref="Cinnamon" rel="noopener">[ref. 4]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Licorice</li><li style="font-weight: 400;" aria-level="1">Medicinal mushrooms&nbsp;</li><li style="font-weight: 400;" aria-level="1">Ginseng (Panax) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14363" target="_blank" data-ref="Panax" rel="noopener">[Ref. 5]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Handrails (Perilla frutescens)&nbsp;<a href="https://www.herbal-organic.com/bg/herb/14717" target="_blank" data-ref="Perilla frutescens" rel="noopener">[ref. 6]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Magnolia Bark [&nbsp;<a href="https://www.herbal-organic.com/bg/herb/14623" target="_blank" data-ref="Magnolia" rel="noopener">Ref. 7]</a>&nbsp;</li></ul>

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What-is-Campo-used-for?

What is Campo used for? 

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Japanese campo remedies are used to treat a wide range of health conditions - from the common cold to anxiety, premenstrual syndrome (PMS), stomach problems, headaches, muscle aches, acne and even as additional therapy as part of cancer treatment protocols.&nbsp;<a href="https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/1472-6882-12-222" target="_blank" data-ref="The clinical use of Kampo medicines (traditional Japanese herbal treatments) for controlling cancer patients&rsquo; symptoms in Japan: a national cross-sectional survey - BMC Complementary Medicine and Therapies" rel="noopener">[Ref. 8]</a>&nbsp;

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Like traditional Chinese medicine, the Japanese campo is designed to treat the whole body, not just the symptoms of disease. The recommended formulations will depend on the unique constitution of each person, as well as their dosage. There are more than 210 different Campo formulas used in Japan and most uses of Campo are for modulating the immune response, i.e. to improve immunity.&nbsp;<a href="https://www.sciencedirect.com/science/article/abs/pii/S0378874100003342" target="_blank" data-ref="ScienceDirectScience DirectScienceDirect helpElsevierRELX Group" rel="noopener">[ref. 9]</a>&nbsp;

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Other main areas in which campo is actively used are odonopathy (dental diseases) [&nbsp;<a href="https://www.frontiersin.org/articles/10.3389/fphar.2015.00176/full" target="_blank" data-ref="Traditional Japanese herbal medicines for treatment of odontopathy" rel="noopener">[ref. 10]</a> ]; as supportive care for heart failure/function [&nbsp;<a href="https://www.sciencedirect.com/science/article/pii/B9780128093986000068" target="_blank" data-ref="ScienceDirectScience DirectScienceDirect helpElsevierRELX Group" rel="noopener">[ref. 11]</a> ]; inflammatory bowel disease [ [&nbsp;<a href="https://www.sciencedirect.com/science/article/pii/B9780128093986000056" target="_blank" data-ref="ScienceDirectScience DirectScienceDirect helpElsevierRELX Group" rel="noopener">ref. 12]</a> ]; various symptoms associated with aging (anti-ageing effect). [&nbsp;<a href="https://www.frontiersin.org/articles/10.3389/fnut.2020.00086/full" target="_blank" data-ref="Kampo Medicine for Various Aging-Related Symptoms: A Review of Geriatric Syndrome" rel="noopener">[ref. 13]</a>&nbsp;]

Campo drugs have been traditional Japanese herbal remedies used in Japan for more than 1,500 years. They are introduced in the likeness of the Chinese traditional system and are already fully integrated into the modern health system of the country. Some of the main principles on which Campo relies are the methods of treatment, the individualized approach, the assessment of subjective symptoms, the restoration of balance and the use of formulas with several herbs.

Basics of Japanese traditional Campo medicine 

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Бетина Цветкова

Natural-remedies-for-relieving-a-stuffy-nose

Natural remedies for relieving a stuffy nose 

Add-moisture-to-the-air

Add moisture to the air

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Using a humidifier or diffuser with essential oils in your home or office is a simple and effective way to reduce nasal congestion. Inhalation of moist air helps to soothe irritated nasal tissues, reduces inflammation of the sinuses and dilutes accumulated mucus. Conversely - dry air hinders the self-cleaning of the nostrils and contributes to the retention of potential irritants and allergens.

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Some electrical devices such as humidifiers for warm and cool fog, are equally effective for increasing the level of humidity and relieving nasal congestion. We recommend using only appliances from certified manufacturers, with a warranty and clear instructions for use and origin. Whatever type of appliance you choose, be sure to change the water daily and clean the appliance according to the manufacturer's instructions to prevent the growth of bacteria and mold.

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Try-nasal-irrigation

Try nasal irrigation

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Rinsing nasal passages using a device such as Neti pot can help release accumulated mucus and eliminate irritants, allergens and microbes. Although it may seem like an unpleasant procedure, it can bring great relief when properly done. Neti pot is safe to use with sterile or distilled water. Never use tap water unless you have boiled and cooled it.

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If you do not want to undergo such a procedure, nasal spray with saline and injection into the nose can also help soothe dry nasal passages. There are also herbal nasal unclogging sprays, which usually include eucalyptus, propolis, lavender (Lavandula spica L.), geranium (Geranium L.), mint ((Mentha)) and others.

Take-a-hot-shower

Take a hot shower

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Have you ever noticed that when you have caught a cold, a hot shower can help relieve a stuffy nose? The reason is that inhaling steam reduces pain in the sinuses and pressure, helping the outflow of mucus. Inhaling steam over a pot of boiling water is also another option, but be careful not to get too close to the water.

Apply-a-warm-compress

Apply a warm compress

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If you have headaches or pain in the sinuses as a result of nasal congestion, try to relieve the condition with a warm compress directly on the nose and forehead. This can help relieve nasal inflammation and pressure and relieve discomfort.

Use-of-decongestants

Use of decongestants 

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Decongestants cause narrowing of small blood vessels in the nose. This reduces swelling in the mucus membrane of the nose and reduces the feeling of blockage. Natural remedies that can support these processes are vitamin C, ginger, eucalyptus and others.

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Increase-fluid-intake

Increase fluid intake

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This rule applies to almost every condition which could make us sick. Although it will not provide immediate relief, drinking plenty of soft fluids and maintaining good hydration will help dilute mucus in the nasal passages, making it easier to leak through the sinuses. This also means more recent blockage relief. It does not matter whether they are hot or cold drinks, it is important that the amount is more than the minimum according to age, gender and weight.

Relieve-nasal-congestion-with-herbs-and-other-plants

Relieve nasal congestion with herbs and other plants

Nettle-(Urtica-dioica)

Nettle (Urtica dioica)

Nettle-(Urtica-dioica)_1_0

This plant is well known to those who are unhappy enough to have touched its leaves. As a famous antioxidant, with antimicrobial and analgesic action, nettle can reduce inflammation associated with allergies without causing any side effects that come with the use of pharmaceuticals. [ <a href="https://www.herbal-organic.com/bg/herb/14903" target="_blank" data-ref="Urtica dioica" rel="noopener">[ref. 1]</a>&nbsp;

Handrails-(Perilla-frutescens)

Handrails (Perilla frutescens)

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This not so famous herb is a member of the mint family and can help you in the battle against the symptoms of allergic rhinitis. Many studies have shown that handrails are useful for the treatment of nasal congestion, sinusitis, allergic asthma and eye irritation. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14717" target="_blank" data-ref="Perilla frutescens" rel="noopener">[ref. 1]</a>&nbsp;

Sea-buckthorn-(Hippophae-rhamnoides)

Sea buckthorn (Hippophae rhamnoides)

Sea-buckthorn-(Hippophae-rhamnoides)_1_0

This plant grows like a shrub or a small tree, it is easily recognizable on its prickly gray twigs and bright orange ovoid fruits. Sea buckthorn contains more than 190 nutrients and phytonutrients! It is ideal for people who suffer from allergic rhinitis, as well as asthma, chronic cough and other respiratory disorders. It is known to contain large amounts of superoxide dismutase (SOD), an enzyme that plays a critical role in maintaining respiratory health. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14770" target="_blank" data-ref="Hippophae rhamnoides" rel="noopener">[ref. 3]</a>&nbsp;

Ginger-(Zingiber-officinale)

Ginger (Zingiber officinale)

Ginger-(Zingiber-officinale)_1_0

Ginger is a safe and highly effective herb that you can try as a tea to relieve nasal congestion and headaches. As you sip your tea, inhale the steam coming out of the glass. You can also combine it with other herbs, such as turmeric (Curcuma alismatifolia), which is another powerful natural healer.

Ginger-(Zingiber-officinale)_1_1

Herbs are also a remedies (albeit of natural origin) and you should treat them as such. Watch out for the correct dosage as well as contraindications, and consult your GP or allergist before taking them for nasal congestion or any other health problem.

Proven natural remedies for relieving a stuffy nose (nasal congestion)

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Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

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In recent years, omega-3 fatty acids have gained huge popularity due to their numerous health benefits. They are widespread in nature, being an important part of lipid metabolism of animals and playing a significant role in human health.

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The three types of omega-3 fatty acids involved in human physiology are α-linolenic acid (ALA), which is of plant origin, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - well known as fish oil.

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It is curious that fish do not actually produce omega-3 fatty acids, but instead accumulate them in their body by consuming either microalgae or prey that has accumulated omega-3 fatty acids itself.

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But for the same reason these fish also accumulate larger amounts of heavy metals (mercury), and this is the reason why they are not recommended for pregnant women and nursing mothers, although it is for them that omega-3 fatty acids are of particular importance.

Omega-3-fatty-are-important-for-children's-brain-development

Omega-3 fatty are important for children's brain development

Omega-3-fatty-are-important-for-children's-brain-development_0_0

Omega-3 and omega-6 fatty acids are the main polyunsaturated fatty acids that play a central role in brain development.

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The accumulation of omega-3 fatty acids in the brain occurs during intrauterine development and until the age of 3, and then accumulated high levels persist throughout life.

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The accumulation of omega-3 fatty acids in cell membranes contributes to enhanced information processing and thus to better problem-solving ability, increased attention of children and improved mental abilities.

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Unfortunately, insufficient intake of omega-3 fatty acids leads to brain damage. Inadequate or unbalanced intake of fatty acids can lead to nervous development disorders such as attention deficit hyperactivity syndrome (ADHD), dyslexia and autism spectrum disorders.

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Which foods boost children's brain development since conception

Omega-3-fatty-acids-and-the-immune-system

Omega-3 fatty acids and the immune system

Omega-3-fatty-acids-and-the-immune-system_1_0

According to a 2010 study, [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Is_there_a_role_for_fatty_acids_in_early_life_programming_of_the_immune_system_20462467" target="_blank" rel="noopener">ref.2</a>], the intake of fish oil from pregnant women is associated with immunological changes in umbilical cord blood and can suppress the appearance of sensitivity to common food allergens and reduce the frequency and severity of atopic dermatitis in the first year of life.

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According to scientists, this effect can last until adolescence with a decrease in the appearance or severity of eczema, hay fever and asthma. Taking fish oil in early childhood can reduce the risk of developing some allergies.

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Moreover, studies show that getting enough omega-3 in the first year of life is associated with a reduced risk of developing many autoimmune diseases, including <a href="/p/vsichko_za_diabiet_tip_1_na_iedno_miasto_751da342_2d55_43af_ae7f_1e1c89cd3800" target="_blank" rel="noreferrer">type 1 diabetes</a>, autoimmune diabetes and <a href="/p/17_dostpni_bilki_v_pomoshch_na_stradashchitie_ot_mnozhiestviena_sklieroza_e283f90a_9560_4d6e_9921_d3260c14b70c" target="_blank" rel="noreferrer">multiple sclerosis</a>.

Omega-3-fatty-acids-and-the-immune-system_1_4

Herbs for autoimmune disease sufferers and transplant patients

Read more about autoimmune diseases in the article .

Omega-3-fatty-acids-for-healthy-skin-and-shiny-hair

Omega-3 fatty acids for healthy skin and shiny hair

Omega-3-fatty-acids-for-healthy-skin-and-shiny-hair_2_0

Omega-3 fatty acids, and in particular those of animal origin (EPA and DHA) are important for preserving the vitality of the skin, its hydration, slowing down the appearance of wrinkles, exerting some protection from the harmful influence of the sun, suppressing inflammation and fighting acne.

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Omega-3 deficiency can lead to dry, flaky skin and <a href="/p/ima_li_kak_da_sie_otrviem_ot_prkhota_s_prirodni_i_domashni_sriedstva_3b2eced3_a536_44af_b118_36ef5e12651f" target="_blank" rel="noreferrer">dandruff</a>.

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Balanced intake of omega-3 fatty acids has a beneficial effect on the structure of hair follicles and sebaceous glands. Eating foods that contain a lot of omega-3 can improve the health of the scalp and <a href="../profile/kak_da_sie_ghrizhim_za_kosata_i_kozhata_priez_liatoto_ee15e793_d026_4c68_be48_1f22c7e6e8d5" target="_blank" rel="noopener">strengthen the hair</a>.<a href="/p/kak_da_sie_ghrizhim_za_kosata_i_kozhata_priez_liatoto_ee15e793_d026_4c68_be48_1f22c7e6e8d5" target="_blank" rel="noreferrer"></a>

Omega-3-fatty-acids-for-healthy-skin-and-shiny-hair_2_3

Omega-3-fatty-for-multiple-sclerosis-sufferers

Omega-3 fatty for multiple sclerosis sufferers

Omega-3-fatty-for-multiple-sclerosis-sufferers_3_0

According to a 2019 overview [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Effect_of_omega_3_fatty_acids_and_fish_oil_supplementation_on_multiple_sclerosis_a_systematic_review_31462182" target="_blank" rel="noopener">ref.3</a>], omega-3 and fish oil supplements (EPA, DPA and DHA) have beneficial effects on reducing relapse rates, inflammatory markers and improving the quality of life of patients with multiple sclerosis.

Omega-3-fatty-for-multiple-sclerosis-sufferers_3_1

In 2013, a study was conducted among more than 2,400 patients with multiple sclerosis who were asked to provide information about: MS type, relapse rate, impairment, quality of life, fish consumption rate and omega-3 supplements, including type and dose. Those who consumed fish more frequently and those who took omega-3 supplements had significantly better quality of life and fewer disabilities.

Omega-3-fatty-for-multiple-sclerosis-sufferers_3_2

Greater fish consumption was noticeably associated with a better condition of multiple sclerosis sufferers. There is also a tendency to less frequent recurrences and reduced activity of the disease. The addition of linseed oil was also associated with more than 60% lower recurrence rates in the previous 12 months. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Association_of_fish_consumption_and_3_supplementation_with_quality_of_life_disability_and_disease_activity_in_an_international_cohort_of_people_with_multiple_sclerosis_23713615" target="_blank" rel="noopener">ref.5</a>]

Omega-3-fatty-for-multiple-sclerosis-sufferers_3_3

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers

Omega-3 fatty acids' anti-inflammatory effect may help autoimmune disease sufferers

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers_4_0

Among fatty acids, it is omega-3 polyunsaturated fatty acids that possess the most powerful immunomodulating properties, and among the types of omega-3s, those in fish oil (EPA and DHA), are more powerful from a biological point of view than alpha-linolic acid (ALA), which has a plant origin.

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers_4_1

Omega-3 fatty acids have anti-inflammatory properties and can therefore be useful in the treatment of inflammatory and autoimmune diseases. Ischemic <a href="../profile/bilki_za_zdravo_srtsie_chast_1_bdd3a061_589a_402f_846f_042cbc215d6e" target="_blank" rel="noopener">heart disease</a>, severe <a href="../profile/sliedrodilnata_diepriesiia_kakvi_sa_simptomitie_kolko_vriemie_prodlzhava_i_kak_da_izlieziem_ot_nieia_923461ac_bd42_43a6_ae10_755d4216e930" target="_blank" rel="noopener">depression</a>, <a href="/p/10_liubopitni_fakta_za_starieienieto_i_kak_da_gho_zabavim_359c758c_61cf_45c5_9da2_e588e3e54d79" target="_blank" rel="noreferrer">aging</a> <a href="/p/sliedrodilnata_diepriesiia_kakvi_sa_simptomitie_kolko_vriemie_prodlzhava_i_kak_da_izlieziem_ot_nieia_923461ac_bd42_43a6_ae10_755d4216e930" target="_blank" rel="noreferrer"></a>and cancer are characterized by an increased level of interleukin-1 (IL-1) - cytokine, which provokes inflammation.

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers_4_2

Similarly, arthritis, <a href="/p/kakvo_ie_boliest_na_kron_i_kak_sie_diaghnostitsira_f1bbb289_7915_4718_983b_21a0ff00feaa" target="_blank" rel="noreferrer">Crohn's disease </a>, ulcerative colitis and lupus erythematosus are autoimmune diseases, characterized by a high level of IL-1 and pro-inflammatory leukotriene 4 (LTB4).

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers_4_3

There are a number of clinical trials evaluating the benefits of dietary fish oil supplements in some inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn's disease, ulcerative colitis, <a href="/p/psoriazis_i_psoriatichien_artrit_sshchnost_prichini_i_liechieniie_646d5c4e_2d56_4246_894b_bd4b98ec5d3c" target="_blank" rel="noreferrer">psoriasis</a>, lupus erythematosus, <a href="/p/novi_podkhodi_za_liechieniie_na_mnozhiestviena_sklieroza_v_ievropa_753863ec_1354_4180_85ad_404aabc37138" target="_blank" rel="noreferrer"> multiple sclerosis</a> and <a href="/p/6_bilki_koito_shchie_pomoghnat_na_stradashchitie_ot_mighriena_5f9f41dd_4a26_479a_b23f_06bf63bc6557" target="_blank" rel="noreferrer">migraine headaches</a>.

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Many of the placebo-controlled studies of fish oil in chronic inflammatory diseases reveal a significant benefit, including reduced activity of the disease and reduced need to use anti-inflammatory drugs. [<a href="https://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719248" target="_blank" rel="noopener">ref.4</a>]

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers_4_5

Omega-3-fatty-acids-may-help-against-depression-and-other-psychiatric-illnesses

Omega-3 fatty acids may help against depression and other psychiatric illnesses

Omega-3-fatty-acids-may-help-against-depression-and-other-psychiatric-illnesses_5_0

Some studies support the thesis that taking omega-3 fatty acids, especially EPA and DHA, has a protective effect in mood disorders such as depression and bipolar disorder.

Omega-3-fatty-acids-may-help-against-depression-and-other-psychiatric-illnesses_5_1

The benefit of single-polar and bipolar depression is statistically significant. There is less evidence of the benefit of omega-3 for schizophrenia sufferers.

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The health benefits of omega-3 fatty acids can be especially important for patients with mental disorders, since they are more often heavy smokers and suffer from obesity, as well as negative side effects on metabolism by some psychotropic drugs. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Omega_3_fatty_acids_evidence_basis_for_treatment_and_future_research_in_psychiatry_17194275" target="_blank" rel="noopener">ref.6</a>]

Omega-3-may-reduce-cancer-risk

Omega-3 may reduce cancer risk

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Some studies have shown that people who consume a lot of omega-3 have up to a 55% lower risk of colorectal cancer [<a href="https://academic.oup.com/aje/article/166/2/181/98730" target="_blank" rel="noopener">ref.7</a>], as well as a reduced risk of prostate cancer in men and breast cancer in women.

Omega-3-may-reduce-cancer-risk_6_1

Other-benefits-of-omega-3-fatty-acids

Other benefits of omega-3 fatty acids

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Many more benefits of omega-3 fatty acid intake have been identified. Here we will only mention them:

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<ul>
<li style="font-weight: 400;" aria-level="1">May improve mental state as you get older and in Alzheimer's disease;</li>
<li style="font-weight: 400;" aria-level="1">May reduce the symptoms of metabolic syndrome;</li>
<li style="font-weight: 400;" aria-level="1">May reduce the symptoms of children with attention deficit hyperactivity disorder;</li>
<li style="font-weight: 400;" aria-level="1">May lower the risk of cardiovascular disease;</li>
<li style="font-weight: 400;" aria-level="1">May improve eye health;</li>
<li style="font-weight: 400;" aria-level="1">May help against asthma in children;</li>
<li style="font-weight: 400;" aria-level="1">May improve <a href="/p/koi_bilki_podobriavat_zdravinata_na_kostitie_pri_ostieoporoza" target="_blank" rel="noreferrer">bone</a> and joint health;</li>
<li style="font-weight: 400;" aria-level="1">They can improve <a href="/p/trievozhnost_i_biezsniie_kakvo_priedlagha_prirodata_eef882c6_b669_4aea_9d2d_1e11852fbcfe" target="_blank" rel="noreferrer">sleep.</a></li>
</ul>

Other-benefits-of-omega-3-fatty-acids_7_2

Foods-that-contain-the-most-omega-3-fatty-acids

Foods that contain the most omega-3 fatty acids

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Foods of animal origin that are rich in omega-3 fatty acids (EPA, DHA per 100 g product) are:

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<ul>
<li style="font-weight: 400;" aria-level="1">Salmon: 4.0 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Mackerel: 3.0 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Sardines: 2.2 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Anchovies: 1.0 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Cod liver fish oil - available in the form of capsules with different omega-3 content;</li>
<li style="font-weight: 400;" aria-level="1">Yogurt.</li>
</ul>

Foods-that-contain-the-most-omega-3-fatty-acids_8_2

Concerns about mercury shouldn't stop you&nbsp;from eating fish - or taking fish oil supplements.

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The presence of mercury in fish is not a problem unless you are pregnant or breast-feeding. In these cases, you can choose fish with low mercury content and high omega-3 content, such as: salmon, sardines, trout and canned tuna.

Foods-that-contain-the-most-omega-3-fatty-acids_8_5

Foods of plant origin that are rich in omega-3 fatty acids (ALA per 100 g product) are:

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<ul>
<li style="font-weight: 400;" aria-level="1">Linseed (flaxseed): 22.8 grams ALA;</li>
<li style="font-weight: 400;" aria-level="1">Hemp seed: 9.3 grams ALA, contains omega-3 and omega-6 in optimal ratio;</li>
<li style="font-weight: 400;" aria-level="1">Walnuts: 9 grams ALA;</li>
<li style="font-weight: 400;" aria-level="1">Perilla oil - 1 tbsp contains about 9 grams of ALA;</li>
<li style="font-weight: 400;" aria-level="1">Chia seeds: 5.8 grams ALA;</li>
<li style="font-weight: 400;" aria-level="1">Brussels sprouts: 100 mg ALA;</li>
<li style="font-weight: 400;" aria-level="1">Algae oil: available in the form of soft gel capsules, which usually contain 400–500 mg of DHA and EPA. The daily recommended dose of DHA+EPA is 300–900 mg.</li>
</ul>

Foods-that-contain-the-most-omega-3-fatty-acids_8_7

Foods-that-contain-the-most-omega-3-fatty-acids_8_8

It is good to keep in mind that ALA are not so active in the body and in order to have the same health benefits, they should be converted into the two other forms of omega-3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods-that-contain-the-most-omega-3-fatty-acids_8_9

Unfortunately, the body's ability to convert ALA into EPA and DHA is limited. Only about 5% of ALA is converted into EPA, while less than 0.5% is converted into DHA.

Foods-that-contain-the-most-omega-3-fatty-acids_8_10

Moreover, the omega-6 to omega-3 ratio in the body is also very important, since a diet low in omega-3, but high in omega-6 can increase inflammation and the risk of disease.

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