In recent years, there has been a lot of talk about Omega 3 fatty acids and their importance for the proper development and functioning of our body.
But what is this nutrient and what are its real health benefits? Which foods contain it and what are the daily doses that our body needs?
We will try to answer these and other questions very briefly now.
What are Omega 3?
They belong to the family of polyunsaturated fatty acids.
Their name comes from their biochemical structure, as their first double bond involves the third carbon of the molecule, starting at the end of the aliphatic chain.
Three of the nine types of unsaturated acids are important for our body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Unfortunately, our body cannot synthesize them by itself, which is why we have to obtain them by consuming foods with a high content of Omega 3 or by taking natural food supplements such as fish oil and others.
What are the benefits of Omega 3?
- They protect the heart
Omega 3 has a beneficial effect on the heart and reduces the risks of heart disease.
In a number of studies conducted over the years, Omega 3s have been shown to help lower blood pressure, increase "good" cholesterol, reduce triglyceride levels by 15 to 30%, and prevent the formation of cholesterol plaques in the heart. the vascular system.
- They take care of the brain
Omega 3 helps to reduce the symptoms of diseases such as attention deficit disorder. They also help treat bipolar disorder and help resolve behavioral problems in children.
- They help with anxiety and depression
Depression is one of the modern diseases or conditions that can be significantly improved by regular and sufficient consumption of
According to a study conducted in 2007, people who fell into a state of depression improved significantly after consuming foods and supplements high in EPA and DHA.
- They are important for eye health
As we age, eye health deteriorates, which can lead to macular degeneration, or AMD.
Regular intake of foods with a high percentage of Omega 3 helps to improve the vision of people suffering from this disease.
In addition, regular intake of polyunsaturated fatty acids has been shown to protect against dry eye syndrome, as well as a number of other conditions that threaten eye health.
- They reduce the symptoms of inflammation
Along with other foods like curcumin, Omega 3s have important anti-inflammatory properties that reduce the effects of chronic inflammation.
Fish oil and fatty acids in general help relieve pain from arthritis, osteoarthritis, reduce joint stiffness, and help with skin inflammation like acne and more.
- They help with weight loss
It turns out that consuming foods rich in Omega 3 helps both to improve general health and to reduce body weight.
In fact, Omega 3s not only help reduce weight, but also promote muscle mass, which is of great benefit to avid bodybuilders.
Where to get Omega 3?
Beneficial polyunsaturated fatty acids are found in foods such as:
- Fish and seafood - salmon, anchovies, sardines, mackerel, seaweed, herring, oysters, swordfish, trout, mullet, fatty fish liver and others
- Plant-based foods - dried fruit, walnuts, almonds, flaxseed, flaxseed oil, canola oil, soybeans, soybean oil, chia seeds, green leafy vegetables, and more.
What is the recommended intake of Omega 3?
This corresponds to about 1.6 mg in adult men and 1.1 mg in adult women.
Needs for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are estimated at 250 mg each.