2024-10-22 18:00:00
Reducing triglycerides, preventing eye problems, promoting healthy child development, and relieving rheumatoid arthritis are just some of the benefits omega 3s can offer. Find out what else we know about this nutrient.
Last update: October 22, 2024
Omega 3s are a group of fatty acids that your body needs, but cannot produce on its own. Therefore, You need to get them through food or supplements.
You find them in foods like fish, chia seeds, flaxseeds, and walnuts. But what makes them so important? These polyunsaturated fats are essential for the proper functioning of the heart, brain and other organs.
Next, we tell you what the benefits of omega 3 are, supported by science. Don’t miss it!
1. It would reduce triglyceride levels in the blood
One of its biggest benefits is its ability to reduce blood triglyceride levels. An excess of triglycerides increases the risk of atherosclerosis. This is why it is important to keep them under control.
Specifically, omega 3s can also help you increase HDL cholesterol (or cholesterol Good). Optimal levels of the latter work as cardiac protectors.
To achieve adequate omega 3 values that take care of our heart, It is recommended to consume at least two portions of fish per week. This is an easily reachable quantity for those who follow the Mediterranean diet.
2. It would lower blood pressure
According to the American Heart Associationconsume between 2 and 3 grams of omega 3 fatty acids per day can help lower blood pressure. This is why promotes the dilation of blood vessels and prevents blockages from forming that could increase tension within the arteries.
In a study published in Journal of the American Heart Associationadults who consumed omega-3 fatty acids (DHA and EPA combined) were found to experience a average decrease of 2 mmHg in blood pressure. This reduction, although small, can impact long-term cardiovascular health.
The exact amount of omega 3 that should be consumed to obtain the benefit is still being studied. Including fatty fish, nuts and seeds in your diet or using supplements can be a strategy to control blood pressure.
3. It may prevent clots from forming
Clots form when platelets clump together. It is a natural and necessary process. However, It can also block blood flow and increase the risk of heart attack.
Omega 3 fatty acids would help prevent the formation of these dangerous clots, as they improve circulation and promote dilation of the arteries. According to research, supplement with omega 3 for four weeks reduces the risk of thrombus formation in healthy people.
4. It would alleviate inflammatory problems
Chronic inflammation can damage blood vessels and increase the risk of developing heart disease and stroke. This is where omega fatty acids come into play.
Omega 3s have been proven effective for reduce inflammation in the body. This could be useful in conditions such as rheumatoid arthritis.For example.
Since omega 3s fight inflammation, Its use to address the latter condition has been extensively studied. A 2018 publication suggests eating fish at least twice a week may help reduce disease activity.
Furthermore, out of 20 clinical studies that analyzed omega-3 supplementation in people with rheumatoid arthritis, 16 reported significant improvements in symptoms of its participants. And in a follow-up of 1,557 people with the disease who took supplements of the nutrient They had lower levels of inflammation and pain.
5. It would reduce the risk of dementia and Alzheimer’s
Omega 3s are essential for the proper functioning of the brain. Especially in its DHA form, which plays a key role in the health of the nervous system and retina. Furthermore, It would help reduce the formation of brain plaques associated with memory loss.
A diet rich in omega 3 or adequate supplementation is suggested could prevent cognitive decline. In turn, it would reduce the risk of neurodegenerative diseases, such as dementia and Alzheimer’s.
A study from the Hospital del Mar in Barcelona found high levels of omega 3 in the blood are associated with a lower risk of suffering from these diseases. Even for those who already have a diagnosis of mild cognitive impairment, fatty acids it could slow down the progression.
6. It would support sexual function and fertility
Omega-3 fatty acids have shown promising potential in improving sexual health and fertility. In men they could be useful to combat erectile dysfunction caused by atherosclerosis.
Omega 3 supplementation in experimental animals improves the quality of erections. On the other hand, in young people who consumed fish oil supplements, an increase in the size of the testicles was observed, as well as positive changes in sperm volume and quality.
For women, there may also be a positive impact on sexual function. Especially during pregnancy. According to one publication in International Journal of Impotence Research, omega 3 supplementation improves sexual function in pregnant women by reducing anxiety.
7. It would contribute to a healthy pregnancy and postpartum period
According to the American Pregnancy Associationomega 3 regulate the production of prostaglandins, compounds that influence key functions, such as blood pressure, coagulation and uterine contractions. Adequate consumption of fatty acids even during pregnancy It would promote the child’s cognitive development.
Secondly, supplementation with the nutrient during pregnancy and breastfeeding It would reduce the risk of food allergies in children. For example against sensitivity to eggs and peanuts.
Another notable advantage is its role in prevention of premature birth. Pregnant women receiving a dose of approximately 600 to 1,000 mg/day They are more likely to carry the pregnancy to term.
Finally, omega 3 would balance the emotional health of the mother after giving birth. Supplementation can have a positive, albeit modest, effect, In the reduced risk of postpartum depression.
8. It would reduce the risk of macular degeneration
Age-related macular degeneration (AMD) is a leading cause of blindness. Eating a diet rich in omega 3 could be one way to do this reduce the risk of developing the condition.
The nutrient protects eye health thanks to its anti-inflammatory properties. Furthermore, DHA, present in high concentrations in the retina, helps maintain the integrity of the cells of the eye.
While increasing the consumption of fatty fish may help inhibit changes in AMDIt is essential to also apply other prevention habits. Quitting smoking is one of the most important.
9. It would support the growth and development of the child
Omega 3s are essential during childhood, since contributes to the correct development of the brain. Children who consume enough fatty acids They usually have better learning and memory.
In another sense, children with developmental disorders may benefit from increased consumption of omega 3. Adequate quantities improve concentration and behavior.
10. It would relieve migraines
Migraine is one of the most common neurological diseases, affecting one billion people worldwide. These painful attacks are usually accompanied by symptoms such as nausea, sensitivity to light and sound.
Omega 3 plays an important role in the regulation of pain and inflammation, thanks to its ability to produce oxylipins, compounds that intervene in these processes. EPA and DHA are distinguished by their anti-inflammatory and analgesic properties. Furthermore, these fatty acids too They are useful for migraine sufferers for its ability to regulate the dilation of blood vessels in the skull.
11. It would improve endurance and muscle recovery
Omega 3 can be a fundamental ally for those who practice sports. According to a study published in Research in Sports Medicinesupplementation improves stamina by reducing the amount of oxygen the body needs during exercise.
Furthermore, its anti-inflammatory and antioxidant potential is not only promotes sports performancebut it can also speed up muscle recovery after damage caused by eccentric exercises. The benefit was noticed after running downhill and lifting weights.
How much omega 3 should you consume to get its benefits?
The amount of omega 3 a person needs depends on age, gender and particular conditions. According to the NIH Office of Dietary Supplementsthe following daily doses are recommended:
- Birth at 12 months: 0.5 gr.
- from 1 to 3 years: 0.7 g.
- from 4 to 8 years: 0.9g.
- Children aged 9 to 13: 1.2g.
- Women aged 9 to 13: 1 g.
- Men aged 14 to 18: 1.6g.
- Women aged 14 to 18: 1.1 gr.
- Adult males: 1.6g.
- Adult women: 1.1 gr.
- Pregnant: 1.4g.
- Breastfeeding women: 1.3g.
Identifying an omega 3 deficiency is not always easy, as its signs may not be obvious. Some of the most common symptoms include rough, scaly skin, as well as the appearance of rashes with redness, swelling, and itching.
It is not common for healthcare professionals to regularly evaluate nutrient levels. Although there are specific tests, such as blood tests, to measure omega 3 in plasma.
Is an omega 3 supplement or a dietary supplement better?
THE British Heart Foundation highlights it The greatest benefits are obtained by consuming nutrient-rich foods. The inclusion of oily fish, soy, walnuts, chia seeds and flax seeds provides the necessary quantities.
However, some people may have difficulty achieving the recommended amount through diet alone. In these cases, supplements can represent a useful alternative.
Avoid consuming more than 3 grams of omega 3s per day, as too much can increase the risk of bleeding.
Contraindications
If you are allergic to soy, fish or shellfish, it is recommended that you do not take the supplement. However, if you suffer from diabetes, clotting disorders, anemia, pancreatic problems, hypothyroidism or liver disease, consult your doctor before increasing your consumption.
It is essential to obtain approval from a healthcare professional before taking any supplement.
Take advantage of the benefits of omega 3
Omega 3 is more than just a supplement. Its benefits for the body could range from protecting heart health to improving brain function.
Including it in your diet, whether through foods or supplements, can make a difference to your long-term well-being. The key is to find the right balance for your needs.
The decision between diet and supplements depends on factors such as lifestyle, personal preferences and individual needs. For many people, a combination of both approaches is the most effective method.
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