The omega 3 is a set of various fatty acids which are essential for the body to function properly, but despite being necessary the body can not produce by itself, even from other substances, which is essential get foods that are high in this substance.

As it is a polyunsaturated fat, many people are afraid of consuming it, because they do not know what omega 3 is for and all its benefits. It is ideal for reducing the known bad cholesterol, in addition to having an anti-inflammatory effect which helps prevent many diseases, such as cancer or cardiovascular diseases.

It also increases physical performance, being one of the preferred natural supplements for athletes, as it helps them with diseases caused by immune reactions, such as rheumatoid arthritis or Crohn’s disease.

Types of omega 3

This substance is divided into 3 different types of acids, which are:

Docose Hexaenoic Acid (DHA)

Most of this goes directly to the brain, helping neurons communicate more easily with each other, and protecting them from other harmful substances, such as those that cause Alzheimer’s. Another of its functions is to improve the functioning of the retinas in the eyes.

Eicosa Pentaenoic Acid (EPA)

Although it also influences the functioning of the brain, it is truly important to maintain stable heart and blood vessel health, this is mainly due to its anticoagulant and anti-inflammatory properties.

Alpha Linolenic Acid (ALA)

It is the only one that can be found in plants, but in small quantities. Once ingested, it oxidizes and is burned in the body, which obtains energy. About 5% of this acid is converted to EPA and 2% to DHA.

What are the best sources of omega 3?

Omega 3 can be found in different ways, one of them is naturally in different foods, being the most recommended by specialists, but it can be obtained in conventional methods in pharmacies or supplement stores and healthy life.

One of the main sources of omega 3 is fish oil, however, there are many other foods that are a rich source of this substance. Despite this fact, its merit cannot be taken away, as it turns out to be the main basis of most supplements, which can be found on the market today.

Among the most common supplements we can find in stores are omega 3 drops and capsules, they are generally pure, but some brands offer the possibility of obtaining several vitamins and nutrients in a single dosage.

Foods rich in omega 3

  • Olive oil can perfectly cover the body’s share of essential fatty acids, it not only serves as a complement in salads, but can also substitute conventional oil in various recipes.
  • Peanut butter is not only perfect in desserts, it can also substitute jams or normal butter during breakfasts
  • Flax seeds consumed in a considerable quantity of at least about 100 grams, may even exceed the daily quota that is needed
  • Soy is the only legume that offers this type of fat, and it is easy to add to salads, some stews and other meals
  • Chia seeds , like flax seeds , concentrate up to 20% omega 3, and can be used in various preparations, including desserts
  • For every 100 ml of walnut oil that is included in meals, about 10.4 grams of omega 3 are obtained easily and quickly
  • As for canola oil , it contributes up to 9% of this substance, and it is used not for seasoning and making doughs, but also for some stir-fries.

Omega 3 benefits

There are many benefits to taking omega 3, the main ones are the following:

  • Cardiovascular health improves, in people who do not have problems of this type can keep it at stable levels.
  • Reduces problems such as arrhythmia or cardiovascular pressure.
  • The excessive concentration of triglycerides in the blood is reduced.
  • It prevents suffering from mental illnesses, especially depression.
  • Lung function improves despite certain conditions such as asthma.
  • Reduces the growth of cancer-causing cells.
  • It makes inflammatory diseases like arthritis or intestinal inflammation more tolerable.
  • Accelerates the healing process of skin diseases, such as eczema or psoriasis.
  • It helps premature children to have a completely normal mental and physical development.
  • It prevents fibrosis or fatty deposits from forming on the inner walls of the arteries.
  • It reduces the risk of suffering from Alzheimer’s or Parkinson’s.
  • If taken from an early age, it helps strengthen bones, thus preventing diseases such as osteoporosis.

Omega 3 side effects

When dealing with supplements and substances that the body itself cannot create, it is necessary to take it with some caution. Although it is completely natural since it comes from food, taking it in excess can cause some unpleasant side effects, they can vary depending on the person and affects different parts of the body.

Among the most common risks that can be suffered is having colitis, being also the most dangerous because it does not become noticeable until the disease is very advanced.

Myths and truths about omega 3

There are many rumors surrounding this natural supplement, below, we will deny and corroborate some of the most common.

Omega 3 slims

This is completely false, although it is true that it helps to maintain a healthy, energetic body and brings many benefits, it is a component that you should not consume in excess because in the end it is still a type of fat.

On the contrary, it tends to gain weight, which is why endocrinologists and dietitians do not recommend consuming foods or supplements related to it more than a couple of times a week.

It is good to take omega 3 before bed

Having a placid rest depends on many factors, one of the most influential is the diet you eat, especially before going to sleep. Eating foods rich in this substance can help you sleep better, especially if you accompany it with protein.

Omega 3 helps during pregnancy

Recent studies have shown that taking good amounts of omega 3 during pregnancy is beneficial for both the mother and the fetus, especially because being a natural component reduces depression during and after pregnancy.

Samantha Robson
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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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