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Omega 3: Properties, Food and Supplements

Discover what are the most important functions of the fatty acids of the family Omega 3 in the body, what foods contain them and in which cases are indicated the supplements of Omega 3

Our body is able to manufacture all the fatty acids we need to live (synthesizing them from other elements) internally except two groups of polyunsaturated fatty acids that we must incorporate into the organism necessarily through the food we eat. These two families of polyunsaturated fatty acids are the famous Omega-33 and Omega-6 .

What are Omega-3 fatty acids?

At first they were considered within a group called Vitamin F , but later studies revealed that it was indeed a group of fatty acids. Since our bodies cannot synthesize them from other substances, we must incorporate them necessarily through the diet .

The Omega 3 has a wealth of alpha-linolenic acid (EPA and DHA precursor acids). There are already many studies that demonstrate the numerous benefits that an appropriate dietary intake of Omega-3 fatty acidscan have for the health of our body.

Properties of Omega-3 Fatty Acids

These are some of the properties attributed to Omega-3 fatty acids , according to different studies carried out in recent years:

    • Strengthen the cardiovascular system

      It reduces blood pressure, so they are very beneficial for people with hypertension , since they decrease the chances of suffering a heart disease related to blood pressure. In addition, studies in Japan, France and England link the usual consumption of blue fish oils (very high in Omega-3) with a lower risk of cardiovascular diseases, arrhythmias, heart attacks or angina pectoris.

    • They are precursors of prostaglandins PGE1 and PGE3

      Prostaglandins PGE1 and PGE3 are a kind of extremely beneficial hormones with multiple functions in the body that reduce the risk of thrombosis and arteriosclerosis.

    • Protect against diseases and mental imbalances

      Although sufficient research has not yet been done, it appears that Omega-3 fatty acids exert a protective effect against disorders such as depression , dementia or schizophrenia. For example, Dr. Alexander Leaf, professor of medicine at Harvard, says that fish oil favors the proper functioning of the electrical activity of neurons.

    • They have anti-inflammatory properties

      Omega-3 fatty acids have effective anti-inflammatory properties that prevent and correct: Muscle and joint problems. Intestinal diseases, such as Crohn’s disease or ulcerative colitis. Pains and inflammation of menstruation. Skin conditions such as eczema, dermatitis , alzheimers etc.

    •  Others

      It is also related to these fatty acids with good health of the immune system , the nervous system, flexibility in cell membranes or the correction of asthma.

Omega-3 rich foods

The richest source of Omega-3 fatty acids is found in:

    • Blue cold water fish:  salmon, sardine, mackerel, tuna, anchovy, anchovy, etc.
    • Seafood : clam, oyster, lobster, crab, mussel, cockle.
    • Flax Seeds

Omega 3 Supplements

As always, excess and defect are two sides of the same coin. Our society maintains diets low in Omega-3 fatty acids and excessively rich in Omega-6 fatty acids.However, the balance between the two is the most determining factor when it comes to enjoying its many properties and benefits.

Of course, the most advisable is to ingest these essential fatty acids directly from a balanced and varied diet , that is, through food. But if a deficiency or an excessive defect of any of them makes necessary the use of dietary supplements , it is best to consult with your specialist , since the chemical balance of the body is extremely sensitive and any alteration can produce a chain reaction in the synthesis And correct functioning of other biochemical substances and elements.

The supplements Omega 3 (EPA and DHA) are given in:

    • High levels of cholesterol and triglycerides
    • Cardiovascular disorders such as hypertension, arteriosclerosis, varicose veins , etc.
    • Nervous and brain disorders such as senile dementia, memory problems , stress , brain growth retardation, hyperactivity, Down syndrome,insomnia , etc.
    • Multiple sclerosis

If you want to expand the information, check out our fat articles in the body: function, types and foods or what are the essential fatty acids .

And remember that there is no better way to keep nutrients balanced than following a balanced diet .Take a look at our healthy sample proposal for breakfast, lunch and dinner .


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