Omega-3 fatty acids are often discussed in the context of nutrition and health, but what are they really and how are they beneficial to our bodies? In this article, we'll explore omega-3 in detail, its sources, health benefits, and recommendations for getting the most out of it.
What is omega-3 ?
The influence of nutrition is likely to significantly affect the body's physical function and metabolism. Particular attention was paid to omega-3 polyunsaturated fatty acids, which are found in both terrestrial elements and the marine world. They are responsible for many cellular functions, such as signaling, the fluidity of cell membranes and the maintenance of structures. They also regulate the nervous system, blood pressure, blood clotting, glucose tolerance and inflammatory processes, which can be helpful in all inflammatory conditions. In addition, their potential anti-inflammatory and antioxidant activity may provide health benefits and improve performance, especially in people who engage in physical activity, due to increased reactive oxygen production.
Omega-3s are a type of essential polyunsaturated fatty acids. Essential means that our body cannot produce them itself, so we must obtain them from our diet. The three main types of omega-3 are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
- LAND is mainly found in flaxseeds, walnuts, and canola and flaxseed oils.
- EPA and DHA are abundant in fatty fish, such as salmon, mackerel, tuna, and sardines.
The health benefits of omega-3.
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Cardiovascular health : Omega-3s play an essential role in reducing risk factors for cardiovascular disease. They help lower blood pressure, reduce blood triglyceride levels, improve blood vessel function and reduce inflammation.
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Brain and neurological function : DHA is a major constituent of the brain. It is crucial for brain development in infants and may help improve cognitive function and prevent neurological disorders in adults.
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Eye health : Omega-3s, particularly DHA, are important for retinal health. They can reduce the risk of age-related macular degeneration and dry eyes.
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Reduction of inflammation : Omega-3 has anti-inflammatory properties, making it a valuable supplement in the management of inflammatory diseases such as rheumatoid arthritis.
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Skin health : Omega-3s can improve the appearance of the skin, reduce skin inflammation, and alleviate the symptoms of certain skin diseases such as psoriasis.
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Mental Health : Studies suggest that omega-3s may help prevent and treat mood disorders, such as depression and anxiety.
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Bone Health : Omega-3s promote calcium absorption and bone density, which may help prevent osteoporosis.
How to get enough Omega-3 ?
It's essential to make sure you're getting enough omega-3 in your diet to reap the health benefits. Here are some recommendations :
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Eat fish : Oily fish like salmon, mackerel, and tuna are excellent sources of EPA and DHA.
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Flax and chia seeds : Flax and chia seeds are rich in ALA, a form of omega-3. You can add them to your yogurt, smoothies or cereals.
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Nut : Walnuts are also a good source of ALA. They make a healthy and crunchy snack.
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Oils : Flaxseed, rapeseed, and walnut oils are rich in ALA. Use them in salad dressings and for low-temperature cooking.
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Supplements : If you have trouble getting enough omega-3 through your diet, omega-3 supplements in capsule form are an option. Be sure to consult a healthcare professional before starting any supplement.
Precautions and recommendations :
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Fish consumption : Pay attention to the mercury content in certain fish, especially in pregnant women and young children. Limit the consumption of fish containing mercury, such as tuna, shark, and swordfish.
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Supplements : If you are taking omega-3 supplements, follow your healthcare professional's recommendations, as excessive consumption may cause unwanted side effects.
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Balance : Omega-3 is essential, but it is equally important to get a proper balance with other nutrients, such as omega-6. Eat a varied and balanced diet.
Omega-3s are essential for optimal health. They provide a range of health benefits, from cardiovascular health to brain function and eye health. By including sources of omega-3 in your diet and following appropriate consumption recommendations, you can improve your overall well-being and reduce the risk of many diseases. Be sure to consult a healthcare professional for personalized advice on how best to incorporate omega-3 into your diet.
Sources : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/
