Discover its benefits and from which sources to obtain Omega 3 fatty acids, so necessary for the basic functions of the body such as lipid metabolism, coagulation and blood pressure, the immune system.
There are many investigations that have been carried out around omega 3, which have shown that it is a great ally for health that should not be missing in our everyday foods. Among the included findings that this substance benefits the heart after a heart attack, since it favors contraction of the heart and fibrosis in the undamaged area, it also improves semen quality or helps reduce asthma symptoms, among others.
It is a polyunsaturated fatty acid that the body needs but cannot produce on its own, so it gets foods like oily fish or vegetable oils. Omega 3 provides many benefits for the heart and blood circulation.
Omega-3s have been under study by nutritionists especially since the 1970s, when scientist Hans Bang discovered that Eskimos living in Greenland had few very low rates of heart disease mortality due to their fish-rich diet. Bang demonstrated the connection of this fact with the contribution of the fatty acid that fish contains in his study The composition of food consumed by Greenlandic Eskimos.
Omega 3 can be found in:
Blue fish, such as tuna, salmon, or mackerel.
Seafood, such as shrimp, oysters or mussels.
Leafy green vegetables, such as spinach, lettuce, or cucumber.
Vegetable oils, such as seed, flaxseed, walnut, olive, sesame, soybean, etc.
Some nuts, like walnuts or almonds.
The daily amount of omega 3 required is currently unknown, although according to the Sanitas Health Library, some studies point to what could be 1 gram per day.
Three types of omega 3 can be distinguished:
Alpha-Linolenic Acid: Found in vegetable oils and essential to the body.
Eicosapentaenoic Acid: What is in blue fish and breast milk. Its properties provide benefits to blood circulation to prevent problems such as inflammation, arthritis or thrombi.
Docosahexaenoic acid: some blue fish contain it. Its components target the entire central nervous system and can help prevent symptoms such as depression, headaches, migraines, schizophrenia, dementia, Parkinson's or Alzheimer's.
The heart is the most benefited from an omega 3 contribution, since this fatty acid has anti-inflammatory and anticoagulant properties. It also helps reduce the level of cholesterol, triglycerides and blood pressure, by fluidizing the blood.
Among the beneficial effects of omega 3 fatty acids for our body it can be highlighted that:
They have anti-inflammatory properties that affect the symptoms of diseases like rheumatoid arthritis.
They are necessary for the proper functioning of the eyes, the brain and the nerves.
It helps in the control of blood clotting.
Reduce triglyceride levels in the blood
Lower blood pressure in people with hypertension.
They prevent thrombi from forming in the blood vessels thanks to its vasodilatory effect.
They promote the functioning of the immune system.
Avoid some skin disorders, like psoriasis.
They prevent certain types of cancer (breast, colon and prostate).
It reduces the symptoms of asthmatic people and improves their lung function.
Consuming them during pregnancy contributes to the normal development of the brain and eyes of the fetus.