Omega 3: Benefits and Where to Find It

They protect the heart and improve liver function. They also help the lungs, brain, and bones. Supplements aren't necessary; they're found in many foods.

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Omega 3

They protect the heart and lungs. They make the liver and brain function better. They reduce the risk of inflammation in the bones and intestines. There is no honest doctor who doesn't recommend taking, every day and in the correct doses (which means without exaggerating), Omega 3. Without wasting money on the famous supplements but by following a diet that includes foods that contain a greater quantity of it.

OMEGA 3

The main characteristic of omega-3s is that they are found in so many foods. They are available to us every day and year-round. They are abundant in fish such as salmon, cod, anchovies, herring, and mackerel, as well as plant sources, from walnuts to flaxseed. It's no coincidence that the thriving omega-3 market is primarily supported by capsules (over which oil is always preferable), which, in theory, are supposed to contain extracts of these foods.

WHAT ARE OMEGA 3s?

The precious ones Omega 3 they are polyunsaturated fatty acids, whose precursor is alpha-linolenic acid (ALA) which we can take with thesupply. To Ala it is necessary to add eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): all contained in fatty fish (anchovies, herring, sturgeon, sardines, mackerel, salmon, trout and tuna) and in some plant sources (nights, flax seed e soya beans).

WHY TAKE OMEGA 3?

The first essential reasons for taking Omega 3 and always having a good supply of it concern its preventive effects on the heart, and on the fetus of the pregnant womanIn particular, EFSA, the European Food Safety Authority, has established that:

  • ALA helps keep blood sugar levels low. cholesterol “bad” in the blood and thus protects the entire cardiovascular system
  • EPA and DHA help the heart function properly.
  • DHA taken by the mother during pregnancy pregnancy and after childbirth it facilitates the normal development of the fetus and breastfeeding babies

BENEFITS OF OMEGA 3

The benefits of omega-3s, the need for which depends on age, gender, and various general health conditions, have been demonstrated in numerous scientific studies. The most important ones concern the following organs:

  • HeartThe vessels are protected by the action anti-inflammatory, antithrombotic and antihypertensive developed by Omega3
  • LiverOmega 3s limit the accumulation of grasso and improve overall liver function. For the liver, they are a true natural panacea.
  • Brain. They optimize the cognitive development of children and counteract degenerative processes in elderlySome studies suggest a positive function of Omega 3 also for depression and against Alzheimer's and other neurodegenerative diseases, but on this front there are still no definitive approvals from EFSA

WHAT ARE OMEGA 3S USED FOR?

Omega 3s significantly contribute to the proper functioning of other organs in our body. They also help thin the blood.
  • Pancreas. They help reduce the risk of diabetes of type 2
  • Intestine. They relieve the inflammatory symptoms typical of colitis and Crohn's disease
  • MusclesOmega 3s protect the muscles when subjected to intense physical exercise
  • RetinaOmega 3 concentrations in human retina reduce the risk of maculopathy and retinitis pigmentosa
  • Lungs. They improve the breathing capacity, especially when one frequently performs rather intense physical activity. Research by the Trobe University of Melbourne has shown that the regular intake of Omega 3 by children, through a diet of blue fish, reduces the symptoms ofasthma
  • Adipose tissueThey counteract inflammation and the damaging action of lipid cells
  • Bones and joints. They reduce the inflammatory symptoms ofrheumatoid arthritis
  • Blood. They promote platelet aggregation to make the blood more fluid

Omega 3

HOW MUCH OMEGA 3 SHOULD WE TAKE?

Our body is able to convert ALA into EPA and DHA, but only in limited doses: hence the need for dietary support. The average recommended dose for healthy adults is 250 milligrams of EPA and DHA and should not exceed 500 milligrams. This dose increases to 450 milligrams for women. pregnant women or nursing. Furthermore, Omega 3s should provide between 0,5 and 2 percent of our daily energy needs.

WHERE ARE OMEGA 3S FOUND?

The market for Omega-3 supplements is vast. But these products, often very expensive, can be useless and represent a real waste, considering that Omega-3s are within our reach, and in the right doses, through a healthy diet. Let's see which animal and plant products contain the highest percentage, in grams, of Omega-3s per 100 grams of food. Let's start with products of animal origin.

These are the three plant products richest in Omega 3.

  • Seed oil soybean. 9,08 grams per 100 grams of product
  • Oil of canova seeds. 7,6
  • walnuts. 6,64

CONTRAINDICATIONS OF OMEGA 3

The contraindications of Omega 3 concern all people who take a particular type of medication. Omega 3, in fact, increase the risk of bleeding They are therefore not recommended for those taking anti-inflammatories and anticoagulants. In these cases, it's best to consult your doctor and seek their opinion before making any decisions. Generally, at the recommended dosages, omega-3s are safe and well-tolerated by the body: only overdosing on them increases the risk of a viral infection.

THE RIGHT DIET FOR OUR HEALTH:

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