The various benefits of omega 3 make this good fat almost a miracle elixir for health, but it must be ingested correctly.
Omega 3 is a type of good fat, found mainly in seawater fish and seeds, such as flaxseed, for example. For some time now, it has been seen as an elixir for good health. And in fact, the benefits of omega 3 are immense.
However, despite being good for our health, as it is related to the protection of the cardiovascular and brain systems, it is necessary to consciously consume this good fat. In the case of nutritional supplementation with omega 3, the use of any tablet must be recommended by a doctor. In addition to containing the appropriate concentrations for each need.
Furthermore, the benefits of omega 3 include controlling cholesterol levels, preventing diseases and improving memory, among others that we will learn about in this article.
What is omega 3
Omega 3 is a type of lipid that is part of the polyunsaturated fat family. In other words, the type of fat that is healthy and good for our health.
So, as our body is not capable of producing this type of fat, and as it is important for its proper functioning, it is necessary to ingest it. And the best way to do this is through food, although you can also find omega 3 in supplement capsules.
There are a total of four types of this fat naturally, which are:
- The first is docosahexaenoic acid (DHA), which is found mainly in fish from cold waters;
- The other is eicosapentaenoic acid (EPA), which is found in a wider variety of seawater fish.
- It also has alpha-linolenic acid (ALA), which is a vegetable fat, found mainly in linseed and chia, and in nuts and algae;
- And finally, stearidonic acid, present in evening primrose, borage, echium oils, and which are only found in the form of nutrition supplements.
Benefits of omega 3
One of the main functions of omega 3 is as an anti-inflammatory and protector of the body’s cells. Therefore, the benefits of omega 3 are:
- Reduces the risk of developing cancer;
- Prevents the emergence of cardiovascular diseases,
- Improves heart function and regulates blood pressure;
- Contributes to good memory and brain function;
- Improves learning capacity;
- Acts in the regulation of blood clotting;
- Combat allergies and asthma;
- Controls blood cholesterol levels;
- Improves vision;
- Reduces inflammation, such as inflammatory bowel disease and rheumatoid arthritis;
- Strengthens the immune system;
- Helps maintain testosterone levels in the body;
- Contributes to combating depression;
- Decreases the concentration of glucose in the body,
- Combat obesity.
Food sources of omega 3
So, knowing all the benefits of omega 3, it’s time to learn about the main foods that are sources of this good fat. Firstly, the main and largest source of omega 3 is fish oil, especially those that live in deep and very cold waters. Therefore, among fish, the species rich in omega 3 are:
- Sardine;
- Fish;
- Cod;
- Dogfish;
- Corvina;
- wild salmon;
- Atum;
- Herring;
- Anchovy;
- Sole;
- Crab
In addition to fish, there are sources of omega 3 that are of plant origin, such as:
- Linseed oil and seed;
- Chia;
- Nuts and chestnuts;
- Olive oil;
- Soybean and canola oils;
- Enriched foods, such as juices, yogurts, margarines, among others.
In the case of enriched foods, there are no restrictions, however it is important to remember that they should not be the only source of omega 3 in the diet. The ideal is to maintain a healthy diet, containing more than one of these sources of good fat.
Benefits of omega 3 during pregnancy
In the case of pregnant women, omega 3 has been shown to be very beneficial, both for the health of the mother and the baby. Scientific studies have shown that this fat contributes to stronger, healthier babies and considerably reduces the incidence of premature births.
Therefore, the recommendation is that pregnant women ingest this fat through their diet. That is, including a good variety of the foods listed above two to three times a week.
Omega 3 supplementation is only recommended if pregnant women do not consume foods rich in the nutrient. And it must be done by a specialized professional, who will advise the correct amount to be ingested.
Therefore, the benefits of consuming omega 3 during pregnancy are:
- Reduces the risk of premature birth;
- Reduce the risk of allergies and asthma in the baby;
- Improves the neurocognitive development of babies;
- Prevents maternal depression;
- Meets the needs of mother and baby during breastfeeding.
Consumption
Regarding the consumption of omega 3, a frequent question is regarding the recommended daily amount. However, this is a somewhat controversial issue and there is still no consensus on this matter. For example, the American Heart Society recommends eating 4 grams per day. However, some studies have already shown that this proportion can lead to health complications. Therefore, experts recommend a maximum of 1 gram of fat daily.
So, according to the WHO general rule, recommended for the prevention of chronic diseases linked to diets, the ideal proportion is 1 to 2 portions of fish per week. Therefore, for those who do not consume fish, the recommendation is to consume chia or flaxseed daily and include chestnuts and walnuts in their meals.
Supplementation
In the case of omega 3 supplementation, it should not be done randomly. This is because each product has a different formula and concentration of this fat, and your choice must be made based on your needs.
However, as there is no generalized recommendation for omega 3, it is important to undergo an evaluation with a doctor or nutritionist to find out whether supplementation is really necessary.
Therefore, the consumption of omega 3 supplements should only be done under medical supervision, and when the person cannot reach the minimum level of fat through diet.
Furthermore, the supplement is contraindicated for patients with clotting problems, such as those with hemophilia, for example. In these cases, there may be a risk of bleeding, since omega 3 makes the blood more fluid. People with heart prostheses should also not consume supplements of this type.
Caveats and contraindications
Therefore, in general, the use of supplements is very good for your health, as we have already talked about the benefits of omega 3 here. However, excessive fat consumption for a long time may not be very good, as it can reduce the immune system’s responses to inflammation.
Not to mention that it can increase the chances of bleeding among other side effects. For example, bad breath, odorous sweat, headaches, gastrointestinal symptoms such as heartburn, nausea and diarrhea.
Furthermore, if the patient consumes any type of medication daily, it is essential to consult a doctor before using an omega 3 supplement based on fish oil. This is because of the drug interaction. In other words, the possibility of the supplement altering the effect of the medication.
Anyway, what did you think of this article? In fact, take the opportunity to also check out foods that improve your skin.
Sources: Santa Casa de Maringá Minha Vida Viva Bem
Featured image: Dr. Juliano Pimentel
Images: Review Box Body Energy Vix LANNIC Live Well Lifestyle at the Minute Nutri Genes
