The 8 benefits of omega 3 and what foods contain it

With the rise of multivitamin complexes, supplements and minerals that we have been consciously integrating into our lifestyle, one of the fatty acids that has become fashionable for its wonderful benefits is omega 3.

Whether through supplements or from foods of plant and animal origin, incorporating the consumption of these fats is essential to improve your well-being. If you don't believe it, pay attention to these benefits of omega 3 for your health.

• Related article: "The 12 anticancer foods (that you should include in your diet)”

What is omega 3?

Many of us surely already eat foods rich in omega 3 fatty acids because we have been told that they are excellent for health and well-being; We passed the information on to our friends saying that omega 3 is good for triglycerides and we continue repeating the cycle without really knowing what omega 3 fatty acids are and why they are so wonderful as they say.

Omega 3, or if you prefer, omega 3 fatty acids are a series of essential acids for our body

but that our body cannot produce, so we must acquire them through food, since omega 3 is essential to fulfill our vital functions.

Omega-3 fatty acids are actually polyunsaturated fats, and they get this name because they are fats made up of double bonds. Omega 3 has three types of fatty acidss which are the following:

EPA (eicosapentaenoic acid) that helps reduce inflammation and is found especially in foods of animal origin, DHA (acid docosahexaenoico) which is excellent for the proper development of our brain and we obtain it from foods of animal origin and, ALA (alpha - linolenic acid), the latter is of plant origin and must be converted into EPA or DHA to be useful for our body.

The benefits of omega 3

Consuming omega 3 fatty acids improves cellular functions and therefore neurological health and blood processes. These and many others are the benefits of omega 3 for our body, and then we will tell you one by one.

1. Omega 3 is the brain's best friend

One of the greatest benefits of omega 3 is the effect it has on our neurological system, since omega 3 fatty acids are part of the cells that make up the brain structure and the retina. Integrating a good dose of this helps us in several aspects.

We start with the brain development of babies, as it turns out that omega 3 passes to the baby through the placenta and accumulates in the tissues of it.

This is why it is very beneficial for pregnant women to have a diet high in omega 3, so that your babies are born with greater visual acuity, intelligence, learning ability, communication, concentration and to reduce the risk of developmental delays, morbidity or ADHD (Attention Deficit Disorder and Hyperactivity).

As for ADHD, it has been shown that another of the benefits of omega 3 is that it helps reduce this disorder at children who suffer from it, since its consumption increases the degree of attention and concentration and reduces hyperactivity.

At the same time, there are several studies that ensure that omega 3 is also an ally to prevent dementia and diseases such as Alzheimer's.

2. Omega 3 for depression and anxiety

In line with the benefits of omega 3 for the brain, these fatty acids are very suitable for the symptoms of mental disorders such as depression and anxiety. There are studies that even affirm that omega 3 and more specifically the fatty acid EPA is much more effective in treating depression than antidepressant drugs.

• Related article: "The 5 types of depression that exist, their symptoms and characteristics”

3. Prevents cardiovascular diseases

Including foods rich in omega 3 in our nutrition gives us several positive effects in relation to the prevention of cardiovascular diseases. It reduces triglycerides, increases good cholesterol (HDL), reduces blood pressure levels and prevents the formation of blood clots and plaque that hardens the arteries and clogs them, are the benefits of omega 3 for our functioning cardiovascular.

In any case, keep in mind that although these fatty acids reduce and prevent great risks, they do not make us immune to heart attacks or strokes; but if we prevent risks we are less prone to it.

4. Reduces metabolic syndrome

In case you did not know, metabolic syndrome is a set of symptoms that when they occur exponentially increase the chances of us developing diabetes or diseases cardiovascular These symptoms are high triglyceride levels (hypertriglyceridemia), high blood pressure (hypertension), high fasting glucose levels, low HDL cholesterol levels and excess fat abdominal.

Fortunately, one of the benefits of omega 3 is the significant reduction of these symptoms and therefore of the risks of contracting cardiovascular diseases or diabetes.

5. Omega 3 for fatty liver

Fatty liver is a liver disease that can occur when we are girls or in our adult stage, and is characterized by accumulation of fat and triglycerides in liver cells because our liver produces excess glucose and triglycerides due to its resistance to insulin.

If you suffer from fatty liver, you will like to know that reducing the accumulation of fat in the liver and its inflammation is one of the benefits of the most proven omega 3, so you need to include foods rich in these fatty acids in your diet.

6. Period pains

Thanks to its anti-inflammatory capacity, Omega 3 is also very effective in getting rid of those annoying menstrual cramps that are present in the lower part of our abdomen and pelvis, due to the hormonal changes that occur during our cycle menstrual.

7. Omega 3 for eyesight

Omega 3 acids are found in the retina of the eye as an essential fatty acid, which is why it is essential for our good vision. When we have the levels of DHA (one of the fatty acids that make up omega 3), we run the risk of suffering from any type of eye disease, so one of the benefits of consuming omega 3 it is prevent this decrease in fatty acids and with it, the risks of contracting diseases.

8. It is good for the bones and joints

Another of the great benefits of omega 3 is that of increase the levels of calcium in our bones making them stronger, as well as our joints. This effect is especially positive when it comes to preventing degenerative bone and joint diseases such as osteoporosis and arthritis.

Foods rich in omega 3

Now that you know the benefits of omega 3, these are the foods rich in these fatty acids that should be present in your diet.

Fatty fish and shellfish are the major source of omega 3 fatty acids and among them are salmon, trout, sardines, mackerel, tuna, eels, sturgeon, herring and prawns among many others that vary by region in which we are located. What's more oils from fish such as cod liver oil and seaweed is also rich in omega 3.

Other products of animal origin also provide us with omega 3s such as meat, eggs and dairy products. As for foods of plant origin, vegetables, especially green ones like cabbage or spinach, nuts and seeds such as flax, chia, walnuts, hemp and soy among many others that you can choose from.

• Related article: "Chia: the 7 properties and benefits of this seed for health”