Index
What is Omega 3 for?
Omega 3 is a chemical substance present in the daily diet and that fulfills a great variety of functions in different systems of the human organism.
Omega 3 is used to:
- Help the circulatory system
- Help and improve the nervous system
- Dissolve fat in tissues
- Nourish the joints and muscles
- Eliminate harmful substances from the body
Helps the circulatory system
Omega 3 benefits the heart, by helping to reduce triglyceride levels in the body (triglycerides are a type of fat made up of three long-chain fatty acids linked to a glycerol group).
Since excess triglycerides can cause arterial hardening in a condition called arteriosclerosis, an adequate dose of Omega 3 helps to eliminate this excess, dissolving it and also relaxing the internal surfaces of the arteries, allowing a lighter and more functional blood flow.
Omega 3 helps general arterial health and also heart health, since arteriosclerosis involves potential heart attacks.
It is noted that, thanks to research on the diet of Eskimos , who rarely suffer from heart disease, the beneficial effects of Omega 3 on the circulatory system were discovered. Eskimos usually consume fish , which are high in Omega 3.
Improves the nervous system
Omega 3 has beneficial effects on the nervous system. Recent research has found that people who consume good amounts of linolenic acid in food suffer from depressive disorders less often.
In addition, these people receive from Omega 3 a greater speed in cognitive processes and a better channeled intelligence ; This is because several fats, including fatty acids (Omegas 3 and 6), are substances that participate in the formation of nerve cells and the brain.
Omega 3 intervenes in the conformation of the cell membranes of neurons , making the walls of neurons more flexible and fluid and allowing the transmission of neuronal information to be more efficient at synapses. It is thanks to this that mental processes take more agility.
Due to its effects on mental behavior, Omega 3 is recommended as a supplement, for people such as:
- School-age children, to increase their academic performance
- Patients with attention deficit hyperactivity disorder (ADHD)
- Autism patients
- Patients with aggressive episodes
- Dementia patients
- Patients with bipolar disorder
Among the benefits of linolenic acid is its support for memory function, which is why it is often recommended for patients with Alzheimer’s . In addition, Omega 3 serves as a preventive supplement for conditions such as Alzheimer’s disease and other memory disorders.
For people whose work involves constantly remembering specific data or extensive information , Omega 3 works to provide efficiency in this context.
Fish and shellfish are abundant sources of omega 3, especially blue fish.
It serves to eliminate fat
Being an unsaturated fatty acid, Omega 3 helps to dissolve some fats that are protected under the body’s tissues.
Linolenic acid, along with the other unsaturated fatty acids, is classified as a good fat , since it mixes with saturated fats making them soluble, which helps to reduce adipose or fatty tissues.
In this regard, it must be emphasized that Omega 3 is not a magic substance for weight loss , as some people often claim, but a chemical compound whose internal double bonds make it lighter and therefore capable of dissolving some denser ones such as saturated fats.
This dissolving property of Omega 3 is used as an attractive element in the advertising of commercial supplements of questionable origin and quality. This quality of linolenic acid is generally exaggerated to increase sales, distorting the scope of its action on human adipose tissue.
Nourishes the joints and muscles
Omega 3 is highly recommended for use by people who perform strong and strenuous exercises, such as:
- marathon runners
- Bodybuilders
- Weightlifting practitioners
In addition, Omega 3 is used to treat patients with arthritis, by nourishing the joints to prevent them from deteriorating in this condition. Thus, a better quality of life is achieved in the person.
Eliminates harmful substances from the body
Omega 3 eliminates harmful substances from the body, from excessive consumption of foods such as red meat. Among these harmful substances, uric acid stands out . To make the excretion of these harmful chemical species more efficient, a continuous consumption of water is necessary.
Omega 3 is one of the substances to which the longevity of the Japanese is attributed, since it is present in their diet in abundant quantities: in seafood products such as fish, and in plants such as soy, which contain the acid linolenic.
Foods that contain Omega 3
Linolenic acid makes up foods of animal and plant origin.
Foods of animal origin:
- Fish (especially those with bluish scales)
- Fish oil
- Salmon
- Sardines
- Anchovies
- Herring
- Lobsters
- Crabs
- Prawns
- Yolk
- Rabbit meat
Some foods that contain linolenic acid (omega 3) are easy to find, such as sardines, walnuts and vegetables such as spinach.
Vegetarian food:
- Wheat germ
- Flax oil
- Oilseeds such as walnuts, pistachios, pine nuts, almonds
- Cucumber
- Soya
- Spinach
- Col
- Lettuce
- Pineapple
- Purslane
There are also dietary supplements that contain Omega 3 on the market.
Does its consumption have side effects?
As any excess is harmful, we must take into account the side effects that Omega 3 can have in improper consumption.
These side effects include:
- Increased glucose levels
- Ironically, if consumption is sloppy, bad (LDL) cholesterol rises. This occurs if the consumption is through fish oil capsule supplements.
- Omega 3 contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are chemicals that can interfere with blood clotting, which can lead to nasal bleeding.
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.
