Much has been said about omega 3 fatty acids , as well as omega 6 and 9, but do you know what they are and how they work?
Omega 3 is a fatty acid, but more than that, it is considered an essential fatty acid , since it is not produced by the body and is necessary to meet nutritional needs , help to have good health and especially in maintaining levels. healthy triglycerides.
Omega-3: Why is this Fatty Acid so important?
Studies have shown that omega-3s, present in foods such as fish oils, have a powerful anti-inflammatory effect in reducing inflammation in the joints . It reduces the risk of arthritis and slows the aging of the skin, as well as the prevention of wrinkles, it also plays a very important role in regulating cell function and maintaining the flexibility and elasticity of the skin, and reduces the effects negative UV rays on the skin.
It also helps in eye health, prevents dry eye syndrome and the development of macular degeneration . Most importantly, its use prevents serious diseases such as Alzheimer’s, diabetes, attention deficit disorder (DHA) and depression.
Memory, reasoning, agility, and mood can be influenced by the presence or absence of this essential fatty acid in our brain .
More than 20% of our brain is made up of fatty substances that have important functions. Omega 3 is a component of the outer membrane of brain cells; in which all nerve signals flow through this membrane. A deficiency of omega-3 fatty acids in these membranes causes the brain to become “lazy”, so it has slower responses and, if the situation becomes frequent, the brain believes that this is the new way to work. After reaching this level, memory problems, learning difficulties, and mood swings become constant. Check out these 20 Foods for your brain and your well-being !!!
Benefits of Omega 3
But the importance of increasing your intake of omega 3 fatty acids goes beyond the benefits mentioned above. Here’s a summary of the known benefits:
- Reduces the discomfort of premenstrual syndrome.
- Strengthens the brain.
- Normalizes blood circulation and heart rate.
- Prevents autoimmune diseases.
- Control blood pressure.
- Stops the development of inflammatory processes.
- It fights against osteoporosis by increasing the absorption of calcium in the bones.
- Helps reduce blood triglyceride levels.
What foods contain Omega 3?
- white tuna
- chia seeds
- vegetable oils of linseed, almond and rapeseed
Omega 3 fatty acids are subdivided into two parts, some short chain and others long chain, which is also the best for human consumption and its potential in the body and is only found in deep-sea fish.
As you can see in the list, most are fish, the one with the highest omega 3 content is salmon , but by actually adding more fish and shellfish to our meals, we will achieve a substantial improvement in our diet.
Recommended daily dose of Omega 3
The RDA for omega 3 fatty acids is 250 mg for adults ; 100 mg for children and 450 mg during pregnancy . The consumption of fish 3-4 times a week is enough to satisfy the weekly needs of omega 3 fatty acids.
Those who have trouble finding fish rich in omega 3 fatty acids or are vegetarians, can use pure omega 3 supplements every day, but always under the supervision of a doctor or nutritionist.
Omega 6 is also an essential fat for the body. The main sources of omega-6 fatty acids in food are: poultry,eggs, avocados , nuts , cereals, vegetable oils, flax seeds, pumpkin seeds, acai berry (açai).
Omega 6 prevents blood pressure from rising, fights excess bad cholesterol (LDL) and controls blood sugar. However, these benefits only appear if it is consumed in moderation and in the correct proportion together with omega-3 fatty acids .
If they are not in the right proportion, studies show that they can destroy neurons, leading to Alzheimer’s, inflammatory diseases, thrombosis and heart conditions. There are also studies showing that high intake of omega-6 fatty acids is linked to the development of prostate cancer and breast cancer in postmenopausal women.
So beware of products that claim many “omegas”: modern Western diets often have omega 6 to omega 3 fatty acid ratios in excess of 10 to 1, some even 30 to 1. The stated ratio is estimated at 4 to 1 or less.
Therefore, in practice, taking into account our modern diet, it is recommended to add more food sources of omega-3 fatty acids in your diet, and avoid omega 6 fatty acids. Consume fish, nuts and vegetable oils, therefore at least 2 times a week and get the ideal omega-3 / omega-6 ratios. When doing a general supplementation always choose only to take omega 3 fatty acids, avoid including omega 6.
Omega-9 is a monounsaturated fatty acid , also known as oleic acid.
Monounsaturated fatty acids are linked to healthy triglyceride levels. It also helps lower total blood cholesterol, LDL cholesterol (bad cholesterol) and also increases HDL (good cholesterol). One can find this type of fat in olive oil , nuts (walnuts, hazelnuts, almonds), in avocado, coconut oil, hazelnut oil and sesame oil.
Other properties of omega-9 fatty acids are: anti-inflammatory (because it is rich in antioxidants), protects the heart, prevents cancer and slows the aging of cells .
Omega foods, such as olive oil, have been studied to prevent the accumulation of abdominal fat . This is because it prevents fat cells from bloating and helps the body burn fat as well as being a source of energy.
Foods rich in omega-9 fatty acids should be included in the diet of people who want to lose weight, protect the cardiovascular system, improve immunity, prevent chronic diseases and have better overall health.
And you, are you interested in maintaining good levels of omega 3 in your body?
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.