12 Health Benefits Of Omega 3
Omega 3 is a type of good fat that has a potent anti-inflammatory action, so it can be used to control cholesterol and blood glucose levels, as well as prevent cardiovascular and brain diseases, improving memory.
There are three types of omega 3: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA), which can be found especially in sea fish, such as salmon, tuna and sardines, and in seeds such as chia and flaxseed.
In addition, omega 3 can also be consumed in supplements in the form of capsules, which are sold in pharmacies, drugstores and nutrition stores.
For all its benefits, omega 3 has been indicated as an essential nutrient for a healthy and balanced diet. The main benefits of omega 3 are:
1. It decreases inflammation
Omega 3 has anti-inflammatory properties that may be useful in the treatment of inflammatory bowel disease or rheumatoid arthritis, for example, as it reduces the production of inflammatory substances such as eicosanoids and cytokines.
In addition, the anti-inflammatory action of omega-3 helps prevent cell damage that can lead to the emergence of cancer.
2. Protects against cardiovascular disease
Omega-3 helps reduce bad cholesterol and triglycerides, which are responsible for forming fatty plaques in the arteries, which promotes better functioning of the arteries and helps prevent heart attack, arrhythmias, heart failure and stroke.
In addition, omega-3 helps increase good cholesterol, control blood pressure and reduce cell damage, keeping blood vessels healthy.
3. Prevents clot formation
Omega 3, especially DHA and EPA, have anticoagulant properties by reducing the formation of blood clots by preventing blood platelets from clumping together, so this fat can help in the prevention of serious complications, such as deep vein thrombosis or pulmonary embolism, for example.
4. Helps fight depression
Omega-3 protects brain cells, improving their activity, leading to an increase in substances responsible for emotions, mood and well-being such as serotonin, dopamine and noradrenaline.
In this way, omega 3 helps prevent, combat and assist in the treatment of depression, reducing depressive symptoms, sleep disturbances and lack of sexual appetite, which are common symptoms in depressed people.
5. Fights asthma
Because omega 3 has anti-inflammatory action, it helps fight asthma, in addition to helping in the treatment of this disease, reducing the risk of new crises.
Asthma is an inflammatory disease that affects the lungs causing coughing, shortness of breath and wheezing, and can occur in children and adults.
6. Prevents autoimmune diseases
Some studies show that omega 3 can help reduce the risk of developing autoimmune diseases, which is when the immune system does not recognize the body’s healthy cells and attacks them, destroying them, as in the case of type 1 diabetes or multiple sclerosis, for example, In addition, this fat can help in the treatment of lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
7. Helps control blood sugar
Some studies show that omega-3 can help lower blood sugar levels by improving insulin resistance, and may be an important ally in the treatment of type 2 diabetes.
8. Improves brain function
Omega 3 is a very important nutrient for brain function, since 60% of the brain is made up of fat, especially omega 3. Therefore, a deficiency of this fat may be associated with a lower capacity for learning or memory.
Increasing omega 3 intake can help protect brain cells, ensuring the proper functioning of the brain, improving memory and reasoning.
9. Prevents Alzheimer’s
Some studies show that omega-3 consumption may reduce memory loss, inattention and difficulty in logical reasoning, which may reduce the risk of developing Alzheimer’s by improving the functioning of brain neurons. However, more studies are still needed to prove this benefit.
10. Improves skin quality
Omega-3, especially DHA, is a component of skin cells, responsible for the health of the cell membrane, keeping the skin soft, hydrated, supple and wrinkle-free.
The consumption of omega 3, such as DHA and EPA, helps improve the appearance of the skin, increases hydration, reduces the appearance of wrinkles and acne. In addition, omega 3 helps protect the skin from sun damage that can cause aging.
11. Controls attention deficit and hyperactivity disorder
Many studies show that omega-3 deficiency is associated with attention deficit hyperactivity disorder (ADHD) in children and that increased consumption of omega-3s, primarily EPA, can reduce the symptoms of that disorder, helping to improve attention, task completion and reduce hyperactivity, impulsivity, agitation and aggression.
ADHD, especially in children, is a behavioral disorder characterized by inattention, hyperactivity and impulsivity.
12. Improves muscle performance
Supplements with omega-3 can help reduce muscle inflammation caused by physical exercise, speeding up muscle recovery and decreasing soreness after exercise.
Omega-3 also helps improve readiness and enhance workout performance, as well as being important for easing the onset of physical activities or for people undergoing medical treatments, such as physical therapy or cardiac rehabilitation.
Learn more about the benefits of omega 3 in the following video:
Foods rich in omega 3
The main source of omega 3 in the diet is sea fish, such as sardines, tuna, cod, dogfish and salmon. In addition, this nutrient is also present in seeds such as chia and flaxseed, chestnuts, walnuts and olive oil. Know the complete list of foods rich in omega 3.
Among vegetable sources, flaxseed oil is the food richest in omega 3, being very important and used by people who follow a vegetarian diet.
Benefits of omega 3 in pregnancy
Omega 3 supplements during pregnancy can be recommended by the obstetrician, since they prevent premature births and improve the neurological development of the child, and in premature babies these supplements improve cognitive ability, since it has been seen that low intake of this fat is associated with a lower IQ of the baby.
Supplementation with omega-3 in gestation has benefits such as:
Omega-3 supplements may also be indicated during lactation to meet the increased needs of the mother and child, this should be guided by the obstetrician and pediatrician.
Recommended daily amount
The recommended daily dose of omega 3 varies according to age in:
It is important to remember that omega 3 supplements in capsules, their composition varies according to the manufacturer, so supplements may recommend 1 to 4 tablets per day. In general, the label of omega 3 supplements mentions the amount of EPA and DHA, and it is the sum of these two values the total amount recommended per day, which is described above.
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