Fats were once seen as harmful to our health, but now we understand they have a significant role in our diet. It’s important to recognize the beneficial types of fats and where to find them.
Fats, also known as fatty acids, are categorized into saturated, unsaturated, and trans groups. Today, we will focus on a popular type among many Brazilians: omega-3. Find out all you need to know about this beneficial superfood!
What does omega 3 refer to?
Omega 3 is a crucial unsaturated fatty acid that must be obtained through food or supplements as the body cannot produce it directly.
There are three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Foods rich in DHA and EPA are more concentrated sources of fat compared to ALA-rich foods.
Where can it be located?
DHA and EPA are present in cold-water fish that consume small crustaceans and algae, while ALA is sourced from plants like chia, linseed, nuts, and oilseeds. Explore a comprehensive list of primary omega-3 sources.
ALA
ALA can be transformed into DHA or EPA in the body after consumption, but its effectiveness may be diminished by factors like stress, trans fats, smoking, alcohol, and aging.
ALA, being plant-based, serves as the primary omega 3 source for vegetarians and vegans, with certain foods being high in this essential fatty acid.
- Chia seeds.
- Flaxseed.
- Nuts;
- chestnuts;
- Almonds are mentioned.
- Chickpeas.
- lens-shaped legume
- There was a pea.
- Beans.
- Grain.
DHA and EPA are fatty acids.
The highest concentrations of DHA and EPA can be found in marine organisms such as fish, algae, and crustaceans. This is why pharmacies stock various dietary supplements containing fish oil, as these are the primary sources of these beneficial fatty acids.
- salmon fish
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- Sardine fish.
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- Shrimp.
- tuna fish
- mackerel fish;
- herring fish
- Algae and cod fish oils.
- Anchovy.
- oyster shellfish
- Mollusk shellfish.
- Crustacean.
What is the purpose of omega 3?
This unsaturated fat provides essential nutrients like minerals, iron, and protein. It serves as an energy store, has anti-inflammatory properties, protects cells, supports brain function, and helps prevent heart diseases.
Omega 3 provides additional health advantages.
- boosts the immune system;
- Aids in controlling blood coagulation.
- Fights against digestive tract inflammatory conditions and rheumatoid arthritis;
- Aiding in the fight against depression.
- Enhances blood cholesterol levels.
- Aids in managing high blood pressure.
- Enhances capacity for learning.
- Aids in keeping testosterone levels stable, which is crucial for building muscle.
Omega 3 is crucial for brain health and deficiency may lead to memory loss and depression in older adults. It also benefits athletes by helping improve workout performance through its antioxidant properties that combat excess free radicals produced during exercise.
Obstetricians and gynecologists frequently recommend supplementing with omega-3 for expectant mothers due to its positive effects on both maternal and fetal health. Studies have shown that omega-3 fatty acids play a crucial role in promoting blood circulation, enhancing neuropsychomotor and retina development in infants, and aiding in the treatment of psoriasis according to research published in the American Academy of Dermatology.
What is the suggested amount to take?
Healthy adults are advised to consume around 500 mg of DHA and EPA daily, which can be obtained from two servings of omega-rich fish per week. It is not recommended to exceed 3 g of these substances daily through supplements without medical supervision to avoid mercury poisoning. Pregnant women should aim for an average daily intake of 200 mg.
How can one receive the advantages of omega 3?
Simply incorporate it into your diet by consuming foods known to be high in the substance, such as fish, seafood, and oilseeds. However, for Brazilians, reaching the recommended daily intake solely through food can be particularly challenging.
In Brazil, the cold-water fish available in the market are typically bred in controlled environments and fed with processed food rather than natural sources like crustaceans and seaweed, which provide beneficial fatty acids to the animals.
One option is to consider using supplement capsules, typically containing fish oil. It is crucial to assess the product’s quality, as numerous fatty acid supplements in Brazil may have elevated levels of mercury and other detrimental substances. When in doubt, thoroughly research before buying and consult a physician.
Consume along with vitamin And.
Fatty acids in our body oxidize quickly, leading to the loss of their beneficial properties. To maximize the benefits of fats, it is recommended to pair omega 3 intake with antioxidant-rich vitamin supplements.
Omega 3 is a potent compound that offers a range of health advantages, such as reducing inflammation, warding off diseases, managing cholesterol, safeguarding the heart, and enhancing memory and energy levels. It is present in a variety of animal and plant-based foods and can also be taken in supplement form.
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