Did you know omega 3 fatty acids are key for the body to develop its functions in a normal and healthy way? Although fats get a bad rap, there are some that we just can't live without.
In the case of those that concern us on this occasion, it is because they play a role in the proper functioning of things as important as the heart, the brain or the state of mind. In addition, can help treat conditions such as cholesterol or rheumatoid arthritis.
How to take omega 3
Since the human body is not capable of producing them by itself, we have to obtain this important nutrient through food and supplements, although whenever possible it must be done through the first route. The following are Some Omega-3 Foods Worth Considering:
- Flaxseed products
- Chia seeds
- Hemp products
- Cooking oils (canola and olive)
- Nuts
- Red beans
- Soybean
- Cod liver
- Fish
Foods rich in omega 3 fatty acids are good for your health, but they can also be high in calories. For this reason, it is recommended to eat them in moderation to prevent overweight and obesity.
Although there are plant and animal sources, it is fish oils with DHA and EPA that are often used for research. In this way, fish is a safer bet when it comes to including omega 3 in your diet, because its benefits are more contrasted. On the other hand, it must be taken into account that, depending on their species and origin, some fish contain higher levels of mercury, which is why it is a good idea to inform yourself well about what you are buying, and limit your intake if you do. we consider necessary.
It should be noted that reducing the intake of foods with omega 6 fatty acids (contained in eggs, oils and some meats) can also increase blood levels of the nutrient that concerns us on this occasion. An imbalance between these two fatty acids can play a role in the development of many diseases.
The risks of omega 3 supplements
Omega-3 Fatty Acid Supplements May Help Improve Health of people who do not want or cannot change their diet. There are also cases in which the maximum amount that can be obtained through diet is not enough. We are referring to people with heart disease, for whom some experts recommend amounts that are only achievable with the help of supplements.
However, one must act responsibly, since it is no less true that can cause side effectssuch as an upset stomach or diarrhea. These effects are potentially worse the higher the doses are.
When taking them, it must also be borne in mind that they can occur adverse reactions in combination with medications as anticoagulants, antiplatelets or anti-inflammatories. For this reason it is important to consult a doctor before starting treatment.
Other people who should check with their doctor before taking omega-3 fatty acid supplements include those who are pregnant and have diabetes or high LDL cholesterol. In very high doses, they could increase the risk of stroke.
What are the benefits of omega 3
They play a crucial role in the health of the membrane of every cell in the human body. They also help us to strengthen the immune system and, in this way, protect ourselves from a number of serious health threats.
The trigger for its health benefits would be its ability to promote the production of a series of chemicals that help the body control inflammation in the joints, bloodstream and tissues.
Some experts recommend its consumption to people with diseases that include:
- Heart disease
- Hypertension
- Cholesterol
- Rheumatoid Arthritis
- Asthma
- Cancer
- Depression
- Psoriasis
- Alzheimer
- Inflammatory bowel diseases (such as Crohn's disease and ulcerative colitis)
- Hyperative disorder and attention deficit
It should be noted that, although the studies that have been carried out on the relationship between the levels of omega 3 fatty acids and the treatment or prevention of these diseases have been very promising in some cases, they are still inconclusive. More specific research is needed to be able to speak emphatically many of the benefits attributed to this nutrient.
How to take omega 3 to lose weight
Since all marine animals contain omega 3 acids, fish and seafood is an excellent option if you want to obtain this beneficial nutrient while trying to lose weight. You can choose between the seafood (shrimp, clams, etc.); white fish (monkfish, hake, cod, etc.) and blue fish (anchovies, sardines, mackerel, tuna, etc.).
White fish is the least caloric. Generally, blue fish is fattier, but its omega 3 content is also higher. On the other hand, they are all rich in protein, vitamins and minerals. It is advised to consume fish twice a week, making sure to choose different types to obtain a greater variety of nutrients.