Omega 3 fatty acids and their importance for our health, are at the tip of the tongue of everyone who wishes to improve his health and wellbeing, through balanced nutrition. Truth is, we deal with an extremely important nutritional ally, which has emerged through numerous studies, with particularly beneficial characteristics for human health.
So, what is Omega 3 fats? To be exact, these are three types of fatty acids, alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosatetraenoic acid (EPA) which are found in vegetal foods, in fish and seafood.
And, although it seems, within our Mediterranean diet, the above foods exist in abundance, scientific research has shown that there is a deficiency in their intake: the consumption of fish by men and women does not cover the scientific recommendations for at least 2 times/week intake.
And yet, Omega 3 has multiple and significant benefits for the body and is qualified as an essential ingredient in our diet.
✔️Help our mental health, enhance our brain functions, reduce the risk of developing anxiety, depression, or other mental disorders, and even reduce their symptoms.
✔️Improve eye health and protect against various diseases, i.e., macular degeneration.
✔️Contribute to the cerebral development of embryos, during pregnancy.
✔️Improve cardiovascular indicators (blood pressure, triglycerides, LDL cholesterol). Several studies have shown that people who consume fish systematically have a 50% lower chance of having myocardial infarction or coronary heart disease.
✔️Reduce metabolic syndrome symptoms in adults.
✔️Limit asthma attacks and ADHD in children.
✔️Improve bone and joint health. Omega 3 reduces the production of substances that cause inflammation and increased sensitivity to pain, while at the same time, promote the synthesis of substances that provide anti-inflammatory and healing action.
✔️Support the skin's good health, which daily suffer by various external factors. Omega 3 protects skin cells to maintain health and firmness. At younger ages, it seems to be associated with reducing acne symptoms.
Where do we find Omega 3?
Omega 3, as a hidden gem, can be found in vegetable foods, such as nuts and seeds, in fish and seafood. It is important to take all kinds of fatty acids, so it is advisable and necessary to include all kinds in your diet.
For most healthy adults, a combined amount of EPA and DHA of 0.25-0.5 gr. daily is considered satisfactory.
▪️Red beans: rich in fiber and protein, red beans give 0.1 gr. ALA per half cup.
▪️Walnuts: a single cup of walnuts gives the body 3.3 gr. ALA.
▪️Chia seeds: an ALA “explosion” from these seeds, since one serving gives 5 gr., along with fiber and protein.
▪️Flaxseed: just a tablespoon of flaxseed provides 6.7 gr. ALA.
As for fish, preference is given to the intake of Omega 3 from smaller sized fish, as these have a shorter life cycle with a lower heavy metal content.
▫️Sardines: a serving of canned sardines provide 0.74 gr. DHA and 0.45 rg. EPA, along with calcium, selenium, vitamin B12 and vitamin D.
▫️Mackerel: one serving of mackerel provides 0.59 gr. DHA and 0.43 gr. EPA, selenium, and vitamin B12.
▫️Oysters: in between their shells, oysters hold all three kinds of omega 3 fatty acids, along with zinc and vitamin B12!
▫️Salmon: its nutritional value grows according to its origin (the fish-farm is richer in DHA and EPA than the wild). It is also a very good source of protein, potassium, magnesium, selenium, and B complex vitamins.
In any case, however, if your diet does not meet your body's needs in Omega 3 fatty acids, your doctor or pharmacist will recommend the appropriate dietary supplement.
Omega 3 / 6 / 9 belong to the same category of unsaturated fatty acids, which are equally important for our body, but differ from each other in their chemical structure and functionality. Omega 3 and Omega 6 are acids obtained through food while Omega 9 can be synthesized by the body.
Omega 6 is mainly contained in various types of oils (i.e., corn oil, soybean oil, sunflower oil).
In general, they are powerful anti-inflammatory, with antioxidant components with protective action against various inflammatory diseases, while they are valuable for the protection they provide against heart disease, depression, or the preservation of youthful skin.
Although our body is made to manage an equal amount of Omega 3 and Omega 6 fatty acids, the Western diet that has prevailed, enhances the overeating of Omega 6 versus Omega 3, with precarious results for the body. This is due to reduced fish consumption, increased use of other oils over olive oil, and increased intake of saturated fat. Due to the consumption of the" wrong " fat, it is often recommended to take supplements Omega 3 / 6 / 9, so that the body receives the unsaturated fatty acids it needs, in the right proportion.
