What is Omega 3?
Omega 3 fatty acid is an essential compound that we must ingest thanks to food, or supplementation, since it cannot be produced naturally by our body and is required on a daily basis to achieve the necessary contribution since it is involved in numerous functions such as protecting the heart, preventing the formation of clots in the arteries or even regulate cholesterol levels.
This type of fat is part of the membrane of a large number of cells in our body. It can be found in two different ways:
- Ala or alpha-linolenic acid: is a type of omega 3 that is derived from plant-based sources, such as walnuts or linen. Our body is capable of transforming it into EPA and DHA, it is usually ineffective and is influenced by a large number of factors. It is not used in the composition of supplements.
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega 3 fats derived from animal sources. We obtain it from fish, and it is the type that we can find in supplements and supplements of this fatty acid.
A healthy person, and with a low or medium risk of suffering from heart disease, is You probably don’t need an omega 3 supplement, as long as you eat oily fish frequently. Although each person has different requirements, two or three times a week will be enough.
What does your deficit suppose?
multitude of functions. A lack or deficit of it can lead to:
- The development of diseases related to the heart.
- Greater probability of suffering from inflammatory pathologies.
- Greater number of common diseases.
- High blood pressure and decreased blood flow.
- The appearance of neurological disorders.
The benefits and properties for the organism
It is responsible for protecting the heart .
Omega 3 fatty acids have a large number of benefits for the heart and cardiovascular system as they contribute to the prevention of a large number of pathologies or diseases such as hypertension, thrombosis, cardiovascular disorders such as arrhythmias, myocardial infarctions, improves the functioning of blood flow, reduces blood clotting.
It contributes to maintaining a healthy and strong immune system and prevents inflammatory pathologies.
Helps regulate cholesterol levels :
It is to maintain control of LDL cholesterol levels (bad cholesterol) and increase the levels of HDL (good cholesterol).
It reduces the levels of triglycerides in the blood because it favors the relaxation of the blood vessels. In this way prevents the formation of clots in the arteries, as well as the production of irregular heartbeat.
It helps to reduce the probability of suffering from postpartum depression, of suffering premature birth, of possible anxiety during pregnancy and reduces the probability of suffering from blood poisoning or toxicity.
Its anti-inflammatory effect: use in sports
This fatty acid has an anti-inflammatory effect that improves and helps prevent problems related to ligaments or joints. These tissues are those most damaged or directly affected when we do sports or physical activity due to the impact.
It can help reduce fatigue and improve aerobic-like strength and performance gains. The importance of omega 3 in the daily diet goes beyond the benefits for health in general, since it is especially useful for athletes.
It also reduces blood viscosity . This means an improvement in the supply of oxygen to the muscles.
From what foods can we obtain it? . Despite this, there are certain sources of vegetable origin that can also provide significant doses.
- Sardines, salmon, anchovies, mackerel, herring …
- Flax, hemp and chia seeds.
- Walnuts and edamame,
- Soybean, linseed or canola oil
- Fortified foods: such as some dairy products, to which it has been added among its ingredients.
Supplementation with Omega 3 is recommended to all those who have deficiencies or who follow a diet low in this fatty acid, for example, when they do not consume fish on a regular basis.
What are the benefits of omega 3?
– Lower blood pressure.
-Slow down the development of plaque in the arteries.
-Reduce the chance of an abnormal heart rhythm.
-Reduce the likelihood of heart attacks and strokes.
-Reduce the likelihood of sudden cardiac death in people with heart disease.
How does Omega 3 work?
Omega 3s work in various ways on the heart. They appear to prevent irregular heartbeats, reduce fatty plaques within arterial walls, slow blood clotting, lower triglycerides (fat in the blood), increase HDL (good cholesterol), and reduce inflammation.
Is Omega 3 good for hair?
Many people consume fish or fish oil supplements to promote hair growth and prevent hair loss, suggesting that the omega-3s found in fish oil: provides essential proteins and nutrients to hair follicles and skin. prevents inflammation of hair follicles, a factor that can directly contribute to hair loss.
Can I take Omega 3 daily?
To date, there is no daily recommended dose by official bodies. However, most health organizations agree that 250-500 mg of EPA and DHA combined is sufficient for adults to maintain their overall health.