Omega-3s: What They Are and Where to Find Them.
Children used to be given a supplement called merluzzina. Remember them? They were transparent yellow spheres. They still exist, but they’re less popular. They contained cod liver oil, one of the main sources of omega-3s. Why? These essential polyunsaturated fatty acids are linked to healthy growth in children, the development of their intelligence, and eye health. In fact, they’re very beneficial for adults, too. So let’s find out what they are, how they work, and where to find them.
Omega-3
1. What are they?
2. What are they for?
3. Types of omega-3
4. Properties
5. Contraindications
6. In which foods are they found?
What are they?
Omega-3 fatty acids are a type of fat, called long-chain polysaturated fat, essential for health as they play important roles in many bodily processes. Unfortunately, your body is unable to efficiently produce these substances (which is why they are considered “essential”), so you must obtain them from your diet. A high intake is linked to a reduced risk of inflammatory diseases and depression.
What is
Alpha-Linolenic Acid (ALA)?
Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in the diet. It is found primarily in plant foods and must be converted to EPA or DHA before it can be used by the body. However, this conversion process is inefficient in humans, so in most cases it is simply stored or used as an energy source. ALA is found in many plant foods, including kale, spinach, lettuce, soybeans, walnuts, and many seeds, such as chia, flax, and hemp.
Eicosapentaenoic acid or EPA.
Your body uses eicosapentaenoic acid (EPA) to produce eicosanoids, which play numerous physiological roles and reduce inflammation. EPA concentrations are highest in herring, salmon, eel, shrimp, and sturgeon. It can also be found in animal products (grass-fed livestock), such as dairy products and meat.
Docosahexaenoic acid
(DHA) is an important structural component of the skin and retina of the eyes. It is vital for brain development and function during childhood, as well as for brain function in adults. It is no coincidence that its intake is recommended during pregnancy and breastfeeding. The main sources are fish, fish liver, fish oil, fish liver oil, algae, algal oil, and krill oil.
The other eight omega-3 fatty acids are:
Omega – 3 fatty acids have numerous properties. They are linked to a lower risk of developing depression and anxiety because they act on mood swings. DHA is an important structural component of the retina of your eyes. It can therefore help prevent macular degeneration
, which can cause vision problems and blindness .
They’re also important for preventing cardiovascular disease. Why? They reduce triglycerides and blood pressure levels in people with hypertension, can increase HDL cholesterol levels (the so-called good cholesterol), and can prevent platelet aggregation. This helps prevent the formation of harmful blood clots. And that’s not all, they fight plaque that can narrow and harden the arteries.
However, be careful not to think that eating large amounts of omega-3s eliminates all heart risks. Despite these beneficial effects, there’s no convincing evidence that omega-3 supplements can prevent heart attacks or strokes.
Other properties include the ability to reduce liver fat in people with non-alcoholic fatty liver disease, improve bone strength and joint health, potentially reducing the risk of osteoporosis and arthritis. They’re also useful for making menstrual cramps less disabling and help maintain healthy skin, preventing premature aging and protecting against sun damage.
Contraindications:
Omega-3s have no contraindications if you don’t overdo the dose. A lack of intake or an intake below the daily requirement can have a negative effect, as can excessive use of unnecessary supplements. The truth is, if you eat well and in a balanced diet, you shouldn’t have any problems. But what are the potential risks? Omega-3s can certainly cause digestive problems and intestinal gas if you take too much, while the most serious risk is developing bleeding if you’re taking anticoagulants or nonsteroidal anti-inflammatory drugs (NSAIDs). Why? These polyunsaturated fatty acids can increase the time it takes for blood to clot. That’s why it’s important to always consult a doctor if you decide to add a supplement to your diet.
What is the recommended daily dose? Overall, a minimum of 250-500 mg of combined EPA and DHA is recommended, while for alpha-linolenic acid, 1.6 grams per day is recommended for men and 1.1 grams per day for women.
Where can they be found?
Omega-3s are found primarily in whole foods (seeds and nuts) and fish products, such as mackerel, salmon, herring, oysters, sardines, and anchovies. Fish oil, which is an oil extracted from cod livers, flaxseeds, chia seeds, walnuts, and soybeans are extremely rich in them.