7 Benefits offered by Omega 3
Omega-3 fatty acids are necessary and essential for the organism. Everybody needs them, both young and older people. Here we describe all its properties and the benefits to health.
Many people have heard the mysterious name-omega 3, everyone has heard about its benefits, but every second difficult to say what it is, what contains omega 3, and what exactly it is useful. It’s time to figure it out.
- 1 What is it?
- 2 What are the essential fatty acids Omega 3?
- 3 What and where are omega 3 essential fatty acids?
- 4 Sources for Vegans
- 5 Why Omega 3 essential fatty acids are necessary?
- 6 Reduce inflammation
- 7 Eye health
- 8 Reduce Insomnia
- 9 Equilibrium importance Omega 3 and Omega 6
What is it?
Omega 3 components are very important in the nutrition of people of any age. This polyunsaturated fat is valuable for mental development and for maintaining good physical health. Increased fatigue, memory impairment, blood circulation, depression, lack of energy are clear signs of omega – 3 deficiencies.
In addition, the skin suffers – begins to peel off, rash and dandruff may appear, nails break; from the digestive tract – constipation, flatulence begins; there may be problems with the joints.
The human body can not independently produce considered polyunsaturated fatty acids, so you need a source of their receipt from the outside, that is, through food.
What are the essential fatty acids Omega 3?
The omega-3 fatty acids belong to the group of essential fatty acids. This means that our body can not produce by itself, so we have to contribute them to the body through food, contributing to the prevention of various diseases.
What and where are omega 3 essential fatty acids?
The omega-3 fatty acids are divided into :
- eicosapentaenoic acid (EPA),
- docosahexaenoic acid (DHA) and
- alpha-linoleic acid (ALA).
The main sources of omega-3 fatty acids include fish and certain vegetable oils and some nuts, especially walnuts.
Sources for Vegans
Natural sources of omega – 3 fatty acids (short-chain alpha-linolenic acid or ALA) for people following a vegetarian or vegan diet are mainly linseed oil, walnut oil or hemp oil. The body also needs omega-3 long-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), to provide the benefits of omega-3 fats. The way the body metabolizes ALA into EPA and DHA depends on each person. Flaxseed oil is considered an excellent source of Omega 3 Vegetable.
In some cases, the rate of synthesis of ALA to EPA and DHA is less than the required amounts. In these cases, it is necessary to use a dietary supplement, such as those containing omega-3 long-chain acid, based algae oils.
For the following reasons, it is very important that we include in our daily nutrition because, with it, we will prevent the onset of many diseases. If you want to give your bodies their valuable qualities, seeks to include in your daily diet foods containing these fats.
Why Omega 3 essential fatty acids are necessary?
Protect the heart
Myocardial infarction is the leading cause of death in industrialized countries. The studies Recent clinical studies have shown that omega – 3 fatty acids protect the proper functioning of the heart at many levels, both to prevent the occurrence of cardiovascular diseases and for the treatment and recovery of these types of pathologies:
- Reduce blood lipids
- Reduce blood sugar levels
- Reduce the level of inflammation in the body
- Reduce blood pressure
- Reduce blood clotting and the risk of thrombosis
- Improve the functioning of blood flow
The risk of dementia Senile reduced
Omega3 consume not only reduce the risk of cardiovascular disease but protect the genetic information of the cells, delay aging and reduce the risk of dementia. Telomeres, which protect the DNA of the cells are reduced and become more vulnerable with age. Thus the risk of dementia and other diseases such as cancer is increased. The omega-3, especially DHA, fatty acids can slow down the process, strengthening telomeres and preventing the onset of disease.
Prevent thrombosis and atherogenesis
The clinical studies have shown that a diet rich in fish prevents the occurrence of thrombosis. The recommended intake is to three servings of fish a week. Thrombosis is generated when the veins are not able to facilitate blood flow. When we include in our nutrition omega-3 regularly, the risk of thrombosis is reduced by half. This is because this type of fat has anticoagulant properties and reduces blood clotting and chronic inflammation of blood vessels.
Prevent the onset of disorders Attention Deficit Hyperactivity Disorder
More and more frequent attention and concentration problems in children and the diagnosis of ADHD or ADHD. Recent clinical studies (I, II, III) carried out on the subject have shown that consumption of Omega-3 can reduce the problems of concentration and relieve Disorder Attention Deficit Hyperactivity Disorder. In the study, more than half of the minor children who were given a supplement of omega-3, could concentrate better and be more receptive.
Inflammation is a necessary mechanism in the body, since it allows boost white blood cells to protect it from foreign invaders such as bacteria and viruses through a specific type of inflammation, which help heal the body from injury and infection, as well you are responsible for the redness, pain, and swelling that often accompany these conditions during the recovery phase.
However, sometimes due to various factors, our immune system may mistakenly trigger an inflammatory response when there is no threat, leading to excessive inflammation, without that we know about, and suffer after a period of time the onset of disease such as arthritis, ulcerative colitis, periodontitis, diabetes, arteriosclerosis, tinnitus, hypertension and multiple sclerosis
The omega-3 acids reduce inflammation and restore normal operation of metabolism, in addition to strengthening the immune system. Reducing inflammation levels also decreases the risk of many diseases related to inflammatory disorders.
Macular degeneration is an eye disease that has no cure, in which patients are gradually going blind. This condition is related to chronic inflammation and oxidative stress. The clinical studies conducted in this regard have shown that consumption of omega-3 supplements or foods rich in content, can slow down the process of macular degeneration and improve the vision of people affected by this disease. The clinical study showed that participants who took supplements of omega-3 managed to improve their vision.
Insomnia affects many people, one of the problems of the modern era. Among the problems associated with health is a reduction in quality of life, and something that will be noticed in the day.
- Low energy levels
- Mood problems
- Lack of concentration
- Lower labor productivity
Clinical studies conducted on 395 children with sleep problems (anxiety, getting up half the night …) has revealed that consuming a higher amount of omega-3 may reduce problems sleeping and promote the quality of rest. One of the explanations deck is that increased levels of DHA are associated with melatonin, the hormone-releasing our body to promote the reconciliation of sleep and rest.
Equilibrium importance Omega 3 and Omega 6
It is not only an important consumption of omega-3 but also plays an essential role in the ratio of omega-3 fatty acids and omega-6 fatty acids, Western diets not optimized for these terms. Omega-6 fatty acids are mainly in cereals, meat, and dairy products. When our nutrition is closer to the ratio 5:1 ratio between omega-3 and omega-6 fatty acids, the better the effects of fatty acids for our health. Therefore, an easy solution is to introduce a greater intake of EPA and DHA acids in our diet via a supplement Omega-3.