Food

Health Benefits of Omega 3

The omega 3 has been a frequent subject of studies in recent years. This is due to the benefits that consumption can bring to individuals’ lives.

WHAT IS OMEGA 3

Omega 3 consists of a fundamental fatty acid for the proper functioning of the body. As it is not produced naturally by the body, we must consume food to enjoy its properties.

BENEFITS OF OMEGA 3

See below the benefits of Omega 3:

1. Promotes the proper functioning of the brain;

2. Improves memory;

3. Agility in logical reasoning;

4. Prevents cardiovascular disease; and

5. Decreases the risk of developing cancer.

OMEGA 3 PROPERTIES

With regard to pregnant women, note below the properties of Omega 3:

  • Helps to fight depression;
  • Strengthens the immune system;
  • Combating depression;
  • Helps against rheumatoid arthritis; and
  • Helps fight allergies and asthma.

With regard to physical activity, the properties of omega 3 help reduce wear and tear, as well as speed up muscle recovery.

OMEGA 3 AND PREGNANCY

See below the benefits of consuming omega 3 during pregnancy:

1. Assists in the development of the fetus;

2. Avoid the risk of premature birth;

3. Prevents postpartum depression; and

4. Improves child’s cognitive development.

With regard to physical activity, the properties of omega 3 help reduce wear and tear, as well as speed up muscle recovery.

A study carried out recently pointed out that two servings of fish and/or seafood should be part of the diet of women of childbearing age. In these cases, care must be taken when selecting, given that, in some species, we can find mercury.

OMEGA 3 SLIMS

The consumption of omega 3 alone does not lose weight. However, since, in addition to physical activities and a balanced diet, omega 3 can improve coronary health and therefore improve physical performance.

Research indicates that omega 3 helps improve circulatory aspects and protects the immune system. Thus, the quality of life will be improved and physical activities may become more intense. So far, this is the only way that omega 3 helps you lose weight.

HOW MUCH TO CONSUME OMEGA 3

There is controversy regarding the daily amount of omega 3. Although there are guidelines that the ideal is up to four grams daily, studies show that, in the long term, this amount can trigger complications. In contrast, doctors point out that the intake of up to one gram of omega 3 daily is enough.

In order to resolve these doubts, we suggest that a doctor you trust be consulted. Only he, when identifying the lack, can be assertive in this aspect.

FOODS RICH IN OMEGA 3

Here are some foods rich in omega 3:

1. Oilseeds

In addition to the presence of polyunsaturated fats, oilseeds contain omega 3, such as nuts, walnuts and almonds, for example. It is suggested that they be purchased with the skin.

2. Fish

Fish like salmon, sardines and tuna are cold water. There is a considerable amount of omega 3 in them. As this amount is concentrated in the fish’s skin, we suggest that it is not removed.

3. Vegetable oils

Vegetable oils are abundant in fatty acid, such as olive oil and canola oil, which in turn have significant amounts of omega 3.

4. Seeds and grains

Seeds and grains, in addition to being high in fiber, are great sources of omega-3s, such as flaxseed and chia.

5. Crustaceans

Shrimp, as well as other crustaceans, are sources of omega 3.

6. Dark green leaves

Vegetables like broccoli and spinach are great alternatives for those who want to enjoy the omega 3.

7. Legumes

Chickpeas and peas are excellent choices for individuals who want to enjoy the benefits of omega 3’s.

OMEGA 3 SUPPLEMENTS

Initially, we clarify that it is essential to go to a nutritionist’s office to verify the need to ingest omega 3 supplements, given that only he will be able to answer your questions accurately and talk about adequate intake. It is noteworthy that everything in excess causes harm to health.

Having made these considerations, we inform you that it is important that consumption be done between one meal and another and/or after performing some physical activity. As each organism has a rhythm, the amount to be ingested will vary.

With regard to the frequency of consumption, the ideal is that it is ingested concurrently with the regular practice of physical activities and a balanced diet. That way, the effects will be guaranteed.

Although it can be beneficial to health and complement the diet, ideally, it should be consumed naturally and incorporated into daily meals.

NUTRIENTS SIMILAR TO OMEGA 3

Vegan people can consume omega 3 in other ways, as well as:

  • seeds

Seeds, such as flaxseed, for example, are healthy, abundant in omega 3 and fiber.

  • Nuts

In addition to being a robust source of omega 3, they contain antioxidants.

  • Soy

Soybeans, in addition to being rich in omega 3, have calcium.

  • dark green vegetables

Vegetables such as broccoli contain omega threes in addition to several important nutrients such as vitamin C.

CONTRAINDICATIONS OF OMEGA 3

Since omega 3 is mostly extracted from fish, people who are allergic to these animals should be careful. In this scenario, it is worth noting that there are other ways to obtain these substances, such as seeds, for example.

Individuals who have clotting problems, such as hemophilia, for example, should avoid fatty acid as much as possible. Fatty acid consumption can trigger bleeding, as consumption can make the blood more fluid.

Still in this scenario, people who have cardiac prostheses should also beware of consumption. Pregnant women should ask their doctor about the ideal amount of consumption. As everything in excess is bad for your health, consuming too much of omega 3 can cause problems with regard to the development of the fetus.

As for the use of capsules, prior knowledge of the type of omega 3 you are consuming is essential. It is noteworthy that some capsules marketed may contain a high concentration of mercury and this can cause intoxication, whose symptoms include:

  • Headache;
  • Weakness;
  • Insomnia;
  • Chills;
  • muscle contractions; and
  • Sudden mood swings.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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