Omega 3: what it is, importance, and benefits 30 de May, 2023 – Posted in: Nutrition
Omega-3 is a type of essential polyunsaturated fat that our body cannot produce on its own. It is necessary to obtain it through diet or supplementation. This nutrient is essential for the proper functioning of the body, and studies such as“I’m Rich in Omega 3” have shown that its intake can bring several health benefits.
Types of Omega-3
There are several types of Omega-3, but the most important ones for human health are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are found in food sources such as fish and seafood.
The EPA andDHA are both long-chain Omega-3 fatty acids. However, there are differences in their chemical structures that affect how they are metabolized in the body and, consequently, their effects.
In general, EPA is more effective in reducing inflammation, while DHA is more important for brain and eye development and function. As a result, EPA is often used to treat inflammatory conditions such as rheumatoid arthritis and heart diseases, while DHA is more associated with brain and eye health. It is essential during pregnancy and breastfeeding for proper fetal and infant development.
Omega-3 is present in fish and shellfish.
Fatty fish are an excellent source of Omega-3, with the richest sources being salmon, sardines, and mackerel. Shellfish, such as oysters, shrimp, and scallops, are also sources of Omega-3. The amount of Omega-3 present in fish and shellfish can vary depending on the species, the time of year, and the region in which they were caught.
Benefits of Omega 3
Omega 3 has a number of health benefits. It is important for both heart and brain health, as it can reduce the risk of heart diseases, strokes, and prevent Alzheimer’s. It reduces inflammation, making it essential in the treatment of inflammatory conditions such as rheumatoid arthritis. It prevents blood clot formation and helps in the treatment of asthma. It helps prevent autoimmune diseases and also helps control blood glucose levels, thereby helping to prevent the onset of diabetes.
It is essential in the world of sports, reducing muscular inflammation caused by physical exercise, speeding up muscle recovery, and decreasing post-workout pain.
In an increasingly important aspect of society and with growing prominence in our daily lives, consuming Omega-3 can help improve mental health. It protects brain cells, enhances their activity, and leads to an increase in substances responsible for emotions, mood, and well-being, such as serotonin, dopamine, and noradrenaline. By combating and assisting in the treatment of depression, Omega-3 can help reduce depressive symptoms and sleep disturbances.
The Importance of Omega 3 in Pregnancy and Breastfeeding
Taking Omega 3 during pregnancy can have many benefits for the proper development of the fetus and the newborn. It helps form the baby’s brain and eyes, and contributes to the prevention of premature births and low birth weight. In addition, omega-3s can help reduce the risks of postpartum depression and improve the overall health of mother and baby.
Omega-3 can also contribute to the cognitive and emotional development of the baby after birth. During breastfeeding, Omega-3 can also help improve the quality of breast milk, providing the baby with the necessary nutrients for their development.
Regular consumption of Omega-3 during pregnancy can bring significant benefits to the health and well-being of both the mother and the baby.
How to consume Omega 3
The recommended daily amount of Omega-3 varies depending on a person’s age, gender, and health status. In general, it is recommended that adults consume about 250 to 500 milligrams of Omega-3 per day. However, in certain situations, such as in cases of heart disease, a higher consumption of Omega-3 may be necessary. For children, a consumption of 100mg of Omega-3 per day is recommended, while for pregnant and breastfeeding women, the recommended intake may vary
The easiest way to obtain Omega-3 is through diet, such as consuming fatty fish like salmon, sardines, mackerel, and tuna, as well as shellfish like shrimp and mussels. It is recommended to consume these foods at least four times a week.
It is important to include foods rich in Omega-3 in your diet or take supplements to ensure that you consume the recommended daily amount.