Do you know what are the benefits of omega 3 and what you must do to access them? Here we offer you the answers to those and other important questions about this nutrient.
We explain everything about omega 3: what it is, why it is important to get enough and, of course, in what foods you can find it.
How to get omega 3
Omega 3 fatty acids are considered essential for the body, but it cannot produce them on its own. Consequently, you need to obtain them through your diet. Fortunately, there are many foods that contain these healthy fats.
There are three types of omega 3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The first class comes mainly from plant sources, while EPA and DHA are found in fish and shellfish.
Fish and seafood
Fatty fish represent the main source of omega 3. Include mackerel, salmon, anchovies, sardines or tuna in your diet. It is advisable to eat fatty fish twice a week as part of a balanced diet rich in omega 3. These fish not only provide omega 3, but are also good sources of protein, vitamins and minerals.
The sea is a good place to go to find these healthy fats. And is that the cod liver, shellfish and some seaweed will also give you a good dose. However, it should be remembered that some fish contain mercury. Although experts believe that the benefits outweigh the disadvantages, it is advisable to limit the presence of fish with high levels of mercury.
Vegetables and other sources
Nor should we forget the omega 3 content of some terrestrial foods. That's the case for chia, flax seeds, soybeans, tofu, avocado, and walnuts, as well as flax and canola oils.
Are there more ways to get omega 3? Yes, you can also contribute this fatty acid to your body through Food supplements. But the ideal is to get it through food. In addition, it is necessary that you consult with your doctor to agree on the dose since they can cause various side effects.
What is omega 3 for?
There are bad fats and good fats. Saturated fats belong to the first group, while omega 3 fatty acids are considered good fats.
Affecting both the body and the mind, and improving the risk factors for the main causes of death in the worldIt is highly important for your health to ensure the presence of this substance in your diet. But it should be noted that many benefits still need more research:
Cardiovascular system
The main advantages of consuming omega 3 are related to cholesterol and high blood pressure. These healthy fats lower blood triglyceride levels and increase HDL cholesterol, or good cholesterol. Omega 3 prevents the formation of plaque and clots. In addition, it helps regulate blood pressure. Consequently, it has a beneficial effect on the cardiovascular system.
Inflammation
Omega 3 is a substance with anti-inflammatory properties. This benefit is highly interesting in any food, since persistent inflammation is dangerous to health, increasing the risk of diseases such as cancer.
Eye health
If you want to keep your eyesight in an optimal state, omega 3 can also help you, especially those of the DHA type. Its greatest advantage when it comes to eye health is the macular degeneration prevention, a common disease that can cause vision problems to blindness.
Brain functions
Good levels of omega 3 would also be beneficial for brain functions, including memory. These fats have been linked to a lower risk of developing Alzheimer's.
Anxiety and depression
The benefits of omega 3 also include a lower risk of anxiety and depression. Apparently, the most effective type to prevent and treat these disorders would be EPA.
Good quality sleep
Getting a good quality sleep is essential for the body to function properly. Due to their links to melatonin production, omega 3 fatty acids can help you sleep better, especially those of the DHA type.
Go back to sleep well
Take a look at the article: How to sleep well. There you will find many strategies aimed at relaxation and rest to combat insomnia.
Skin
Omega 3 actively participates in the health of the skin, especially those of the DHA type. Provide enough fatty acids to the body helps the skin to be more hydrated and supple. They would also protect against sun damage. All this means healthier skin, with the prevention of premature wrinkles being its most visible effect.
More benefits
Omega 3 fatty acids They could also help fight the following diseases:
- Obesity
- Asthma
- Osteoporosis
- Arthritis
- psoriasis
- Certain types of cancer, including colon and prostate
- Crohn's disease
- Ulcerative colitis
- Diabetes type 1