A true wealth of nature is Omega 3. It offers us many benefits and helps us lead a healthy, dynamic and energetic life.
Omega-3 fatty acids can be found in foods, such as fish as well as dietary supplements in the form of fish oil. There are 3 main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA can be found mainly in flaxseed, soybean, and canola oils.
The many health benefits of the Omega 3 fatty acids
Some of the wonderful properties of Omega 3 are:
- Better brain health, helping in concentration, growth, and rejuvenation of the brain. Omega 3 protects the brain from external damage, keeping it strong and ensuring the proper functioning of all vital and essential parts of the brain. It is known to promote brain health during pregnancy and early life, and fight mental disorders such as Alzheimer. People who consume omega 3 regularly are less likely to suffer depression and anxiety, and have a better sleep quality.
- A support in visual health, helping to prevent and combat many eye problems and diseases. Omega 3 nourishes and keeps the eye healthy, preventing dry eyes and improving general vision.
- Takes care of the heart, regulating cholesterol and blood pressure problems. Omega 3 protects the heart, ensuring a constant and safe flow of blood in the body; as well as regular palpitations.
- Protects the body and joints, offering strength and timely performance to have energy and vitality to perform our daily tasks and meet our goals and objectives, and Omega 3 is also good for the skin.
- Reduces the symptoms of ADHD (Attention deficit hyperactivity disorder) and Asthma in Children.
- Studies have shown a connection between higher consumption of Omega 3 and reduced inflammation.
- It help to fight autoimmune diseases and cancer, and alleviate menstrual pain.
Sources of Omega 3
There are many foods rich in Omega 3 such as salmon, flax seeds, sardines, walnuts, chia seeds, vegetable oils, avocado, etc. It is important to include these wonderful foods in our routine to promote good health and excellent well-being.
Other types of Omega- fatty acids
In addition, Omega 6 and Omega 9 are essential as well, and we usually obtain them through our variety of oils, seeds, and nuts. A moderate amount of them is ideal. Omega 6 and 9 supplementation is advisable only in cases where the diet is very poor and the individual is ingesting few calories and with a minimum of oil in the body. The best way to obtain timely wealth is through food and frequent nutrition.
Take home message
Omega- fatty acids are fundamental for health. We can get all of them from foods such as fatty fishes, seeds and nuts. Eating these foods at least two times per week is the best way to ensure omega- fatty acids consumption. However, if you are not used to eat these, you may want to consider taking them as food supplements. For people deficient in omega- fatty acids, this is the cheapest and more highly effective way to improve health.
Written by Mónica Ailani,
Content Writer & Translator
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