Top 7 properties of omega 3
September 28, 2020
Everyone has heard about the properties of omega-3 all the time, but do we really know what it's good for?
Present in both animal and vegetable foods, omega-3 is an essential fat for the proper functioning of our body and its properties have been demonstrated by numerous scientific studies.
Learn now what omega-3 is for and what benefits it brings to your health.
By Nutrition Without More
Omega-3 is a type of fat called "essential" because the human body needs it but cannot produce it on its own.
It is actually a polyunsaturated fat and there are 3 main types:
- ALA (alpha-linolenic acid).
- DHA (docosahexaenoic acid).
- EPA (eicosapentaenoic acid).
Omega-3 forms part of cell membranes and is very abundant in the brain. It is involved in many cellular processes including inflammation, blood clotting and immunity.
That said, we can get an idea of the importance of this fat and its role in health and, therefore, I invite you to get to know some of the most significant health properties of omega-3.
1. It contributes to the brain development of the foetus.
Eating foods rich in omega-3 is essential in all aspects of life, but during pregnancy it becomes an essential nutrient.
The omega-3 fatty acids consumed by the mother are passed to the baby through the placenta and both the baby and the mother benefit from their virtues.
An optimal intake of omega-3 during pregnancy increases intelligence, learning and communication skills, visual acuity, etc., while reducing the risk of paralysis, developmental delays and autism.
2. It reduces the risk of metabolic syndrome
Metabolic syndrome is a major cause of heart disease and diabetes and is characterised by elevated levels of triglycerides, glucose, blood pressure and abdominal fat.
According to several studies, omega-3 promotes the reduction of cholesterol, triglycerides and blood pressure and inhibits the formation of blood clots.
3. It improves symptoms of depression
Depression is a mental disorder that is difficult to cure and affects a large part of the population.
The most common symptoms are sadness and low mood and, according to experts, increasing omega-3 intake can significantly reduce these symptoms.
In fact, its efficacy has been compared to the antidepressant drug prozac, with omega-3 being even more effective.
4. It prevents heart disease
This is undoubtedly the best known and most talked about benefit of omega-3 fatty acids.
Its positive effects on the prevention of heart disease are many and all have been confirmed by science.
Thus, eating meals rich in omega-3 reduces the risk of blood clots, lowers triglyceride levels and inflammation as well as blood pressure, and prevents the formation of artery-clogging plaque.
5. It reduces the risk of cancer
It has been proved that people who consume large amounts of omega-3s have half the risk of colon cancer compared to people who consume very little omega-3s.
Its effects on breast and prostate cancer are also currently being studied.
6. It keep your eyesight safe
Ageing is a major risk factor for eye diseases such as cataracts and macular degeneration.
In this case, it is the omega-3 fatty acid called DHA, which is mainly found in animal-based diets, that is responsible for protecting your eyes against this type of disease.
7. It strengthens your bones
An optimal intake of omega-3 foods provides greater strength and endurance to your entire skeletal system.
Studies have shown that omega-3 contributes to an increase in bone calcium levels and is able to decrease certain inflammatory markers associated with arthritis and osteoporosis.
What foods contain omega-3?
If you want to increase your intake of omega-3 fatty acids, one of the best sources of this nutrient is oily fish and seafood.
Fish such as trout, sardines, shrimps, salmon, tuna and many others are extremely rich in omega-3s.
You can also find omega 3 in plant-based meals such as spinach, nuts and seeds, etc.
Finally, you can also meet your daily omega-3 needs through fish oil supplements.