All About Omega 3 Fatty Acids

The consumption of omega 3 fatty acids is essential for the human body to perform its proper functioning. These fulfill physiological processes and other functions such as the construction of brain membranes or the control of coagulation in the blood.

Both young and old need them. In this article we will explain in detail its benefits and where you can get them from.

What are omega 3 fatty acids?

Omega 3 fatty acids belong to the group of essential lipids. They are so called because the human body is unable to produce them by itself. Thus, ingesting them is a primary task, as they help the body in preventing various diseases.

Among the most important omega 3 fatty acids we find:

• Eicosapentaenoic Acid (EPA) : This, for the most part, is found in foods of animal origin. Among its properties, it stands out for helping to reduce inflammation.
• Docosahexaenoic Acid (DHA) : As in the case of EPA, DHA comes mainly from animal products. It is essential in the development of the brain.

• Alpha-linolenic acid (ALA) : It comes from foods of plant origin. It helps us keep cholesterol levels under control.

What are they for?

Several studies point to the possible benefits of poly and monounsaturated fats in a wide range of conditions. Its importance lies in the anti-inflammatory effects it provides, according to a study published in the International Journal of Molecular Sciences . These are of great help if you want to reduce the risk or promote the treatment of diseases such as:

• Psoriasis.
• Migraines
• Ulcerative colitis.
• Lupus erythematosus.
• Multiple sclerosis.
• Rheumatoid arthritis.
• Crohn’s disease.

Where can we find them?

If you have read this far, you may have realized the importance in the consumption of omega 3 fatty acids. Now you will ask yourself: What foods can I consume to obtain it?

Both ingredients of animal and vegetable origin contain it. They are easily accessible products, so including them in your diet, or in that of your family, will not be a big problem.

Among the ingredients of animal origin that contain omega 3 fatty acids we find:

• Blue fish (salmon, mackerel, tuna, sardines, trout).
• Mollusks (mussels, oysters, cockles).

Regarding products of plant origin that contain unsaturated lipids of the omega 3 series:

• Cruciferous (purslane, spinach, lettuce, Brussels sprouts, cabbages).
• Avocado.
• Soy.
• Strawberries.
• Cucumber.
• Pineapple.
• Nuts (almonds, walnuts).

Benefits of omega 3 fatty acids

Regular consumption of omega 3 fatty acids can provide the following benefits.

Cancer risk reduction

Cancer is characterized by uncontrolled cell growth. Different studies show that people who frequently consume unsaturated fats are up to 60% less likely to develop colon cancer.

In the case of breast cancer, it was concluded that the risk of developing it is reduced thanks to this fatty oil.

Mental disorders

On the other hand, those who suffer from mental and psychiatric disorders show lower levels of omega 3 fatty acids than the rest.

Some research shows that, when consumed, they can help reduce the average ups and downs and emotional relapses that occur in those who suffer from schizophrenia and bipolarity.

For its part, a study published in the Journal of Clinical Psychiatry determined that people who consume unsaturated lipids are less likely to fall into depressive states. 

The dream

In both children and adults, low unsaturated lipid levels cause sleep problems. Lack of sleep is associated with high levels of fatigue, increased appetite, and reduced exercise performance. Not sleeping well also increases the risk of obesity.

Additionally, a study published in Food & Nutrition Research found that low levels of DHA are related to lower levels of melatonin, known as the sleep hormone.

Therefore, the consumption of omega 3 fatty acids is necessary, as they help to increase the quality and duration of sleep.

Inflammation

As a natural protection mechanism, inflammation helps the body fight and repair damage. Without it, pathogens could invade the body to the point of killing.

However, when the inflammation is prolonged it can attack the tissue itself. There are studies that show that, with an adequate consumption of omega 3 fatty acids, inflammation decreases.

Include omega 3 in the diet

Now it is your turn to analyze the important benefits that this acid brings to your body. If you still do not consume the products that we recommend here, include them as soon as possible in your daily diet. To do this, try to consume the foods that we have mentioned. In this way you will avoid the risk of deficit and you will take advantage of the benefits that this class of nutrients provide at the health level. Do not hesitate and start now.