Omega-3 has become a very popular supplement. Above all, it is extremely beneficial for our cardiovascular system and every single expert advises its intake during pregnancy. It is closely related to Omega-6 and they clearly deserve their popularity. Let’s find out why.
In this article, you will find all the information we have been able to gather about this product. The result is the most complete guide about Omega-3 you will find on the internet. For example, you will be able to learn what it is, its benefits, consequences of its deficiency, recommended dose, side effects… and so much more!
- 1 What is Omega-3?
- 2 One of its most active properties
- 3 What is it used for? Find out its incredible benefits
- 4 What are the best sources of Omega-3?
- 5 The best protection for your heart
- 6 Keeping the cholesterol levels under control
- 7 Lowering the triglyceride levels
- 8 More essential than ever during pregnancy
- 9 What are the consequences of its deficiency?
- 10 What about vegans and vegetarians?
- 11 What about athletes?
- 12 Omega-3 Intake, Recommended dose
- 13 Who can benefit from its intake?
- 14 Does it have contraindications or side effects?
What is Omega-3?
Omega-3 fatty acids are some of the most important nutrients for our body. That is why they have become an indispensable ingredient in your diet that helps to:
- Prevent the onset of heart diseases
- Regulate the blood pressure
- Reduce the bad cholesterol
- Relieve joint pain
- Buffer the effects of migraines
- Buffer the symptoms of depression
It is no surprise that their properties for our health are becoming more and more popular nowadays. For example, they support the functioning of the heart, protect the joints, support the functioning of the brain and sight, help us deal with stress…
It is more than essential!
There is no other substance with so many simultaneous benefits for our health. Omega-3 fully support our health, stimulating the development of the brain and sight in fetuses and new borns. That is why its intake is so important for pregnant and lactating women.
Did you know that…
- Omega-3 fatty acids are polyunsaturated fatty acids that you need to include in your diet on a daily basis.
- Some of the most important types are eicosapentaenoic (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).
- They are indispensable for a healthy cardiovascular system and to preserve the metabolism.
- Omega-3 fatty acids have positive properties for the body, such as their effects on the skin, the musculoskeletal system, the brain and immune system.
- They buffer the formation of pro-inflammatory substances, strengthening our brain and sight.
- Some of the best sources of Omega-3 are vegetable oils like rapeseed, soy or linseed, as well as oily fish.
And the most important fact: You need to make sure that you take enough Omega-3 from your diet, either from its natural sources or supplementation.
One of its most active properties
Omega-3 fatty acids perform different tasks, which is why they have a very wide scope of activity. One of their main properties is to protect the cells from premature aging. Why? Because they are powerful antioxidants that are capable of crossing the blood-brain barrier.
Moreover, they have positive effects on the cardiovascular system, reducing the triglyceride levels and “bad cholesterol”. In fact, they increase the HDL levels of “good cholesterol”.
In addition, they improve the blood flow and lower the blood pressure as well as the fat deposits in the blood vessels. Consequently, they help to prevent the onset of heart diseases.
Finally, they also relieve the inflammation, helping to prevent and relieve rheumatism, arthritis, neuro-dermatitis, psoriasis and other inflammatory pathologies.
What is it used for? Find out its incredible benefits
Perhaps you will be surprised to know that these amino acids have so many benefit that practically all your body needs them. That is why it is so extremely important to include them in your diet regularly. Foods rich in Omega-3 to protect your cell membranes so that your body will work to its full capacity.
Get more info about the benefits of Omega-3 in the following link.
What are the best sources of Omega-3?
Foods rich in Omega-3 are oily fish such as mackerel or salmon. Moreover, we have already mentioned that rapeseed oil and linseed also contain these amino acids.
Other outstanding sources are nuts (specially walnuts), seafood, avocados, green leaf veggies, oats and peanut butter.
A good idea would be to use Omega-3 supplementation in order to obtain the recommended daily amount of these fatty acids. Click on this link to purchase the best Omega-3 Supplements.
The best protection for your heart
We have already mentioned it, but now we want to explain such an important property in more depth.
Omega-3 fatty acids have countless benefits for our heart, to the point that they can prevent the following pathologies:
- Cardiovascular disorders
- Myocardial infarction
- High blood lipid levels
- High cholesterol levels
- Thrombosis and atherosclerotic plaques that can trigger a heart attack or stroke
- X cardiac syndrome
Medication is not the only therapy to prevent cardiovascular diseases. Nowadays, millions of people start taking Omega-3 to prevent and treat heart problems. Would you join this tendency?
The Eskimos gave us the first clue
Around the 70s, the researchers started studying the properties of fish oil. They did so after noticing how the Eskimos from Greenland had an inexplicably low rate of cardiovascular problems. Specially since they eat almost half a kilo of whale meat a day on average, including its oil and guts.
At first glance, this diet should shoot up the cholesterol levels. However, the Eskimos seem to be immune to this problem. To top it all, they did not only suffer heart diseases, but they did not seem to be affected by arthritis or chronic inflammatory diseases such as: bursitis, macular degeneration or joint inflammation, to name a few.
The Health Authorities confirm its benefits for the heart
The most important health organizations, together with the results of many studies, concluded that Omega-3 can help to lower the onset of cardiovascular diseases.
Myocardial infarction is the main cause of death in developed countries. Recent clinical studies have proven that these fatty acids support the good functioning of the heart in different ways.
Have a look at everything they can do for your heart!
- Reduce the blood lipid levels
- Relieve the body inflammation
- Lower the blood sugar levels
- Lower the blood pressure
- Improve the functioning of the blood flow
- Reduce the blood coagulation and lower the risk of suffering a thrombosis
Keeping the cholesterol levels under control
If you turn on the TV or surf the Internet, you will see and hear how good Omega-3 is to regulate the cholesterol. In fact, these fatty acids are in charge of keeping the LDL or “bad cholesterol” under control.
In addition, it increases the HDL or “good cholesterol”, removing the plaque from the arterial walls. On the contrary, low HDL increase the chances of suffering cardiovascular pathologies.
Lowering the triglyceride levels
The triglycerides, together with LDL and HDL cholesterol, make up the total cholesterol in the body. A high triglyceride level is a sign of possible heart problems and it has been proven that Omega-3 can lower the triglyceride levels.
These fatty acids help to relax the blood vessels, avoiding the formation of clots as well as irregular heart rates (arrhythmia, tachycardia and fibrillation).
More essential than ever during pregnancy
There is plenty of scientific evidence to confirm that Omega-3 increases the intelligence of new borns. Moreover, it has been proven that the children from mothers that use these fatty acids during pregnancy have: less social behavior problems, more accurate motor abilities and better communication skills.
In addition, these children will also have:
- A better brain development and a higher intelligence quotient
- Optimal formation of the retina that improves the sight
- A balanced and calmed behavior thanks to the proper formation of neurotransmitters
- Less chances of suffering asthma, eczema, food and environmental allergies
- Sharper focus
The importance of taking Omega-3 during pregnancy
Omega-3 fatty acids are very important when it comes to “lubricating” the cells and prevent the inflammation in the body. Moreover, they also have remarkable benefits for pregnant women and the babies.
If you want to become pregnant, you may consider benefiting from the prenatal intake of omega-3. Nevertheless, just to a 2% of pregnant women take enough Omega-3!
Make sure to be one of them, since this ingredient is necessary for the proper functioning of the brain and nervous system. Moreover, it will become your best ally during this period of your life, since it is necessary to enjoy a good eye health.
However, many women refuse taking Omega-3 because fish have been contaminated with mercury. But you can easily avoid it by taking fatty acid dietary supplements.
In the future, omega-3 supplementation will be as common as folic acid supplementation for pregnant women. Do not wait and join the movement!
The mothers will also benefit
Find out its main benefits for mothers!
- Less chances to suffer blood poisoning or toxicity during pregnancy (which can suddenly increase the blood pressure in a 7% of the cases)
- Less prone to suffer postpartum depression
- You will suffer less memory loss. This can happen because the fetus absorbs the essential fatty acids from the mother
- Moreover, you will have less chances to give birth prematurely
- Finally, you will suffer less symptoms of anxiety during the pregnancy
Find out more information about the functions of Omega-3 in the following link.
What are the consequences of its deficiency?
An omega-3 deficiency can cause:
- Onset of cardiovascular diseases
- Depression, among other neurological disorders
- More chances of suffering rheumatism and other inflammatory problems
- High blood pressure
- Dry skin
- Weak immune system
- Vision loss
- Less blood flow
What about vegans and vegetarians?
What about athletes?
There is not much left to say about the importance of cardiovascular health. In the case of athletes, taking Omega-3 becomes specially important because it can help them improve their athletic capacities.
Several recent studies had concluded that fish oil supplements increase the strength and aerobic capacity of athletes.
Omega-3 is a clear advantage for those who do exercise, either if it is strength or endurance. Moreover, this element will also help to relieve the muscle inflammation.
Omega-3 Intake, Recommended dose
Do you know how much Omega-3 you should take? 0.5 per cent of the total kcal you eat in a day. Therefore, if you take 2000 calories a day, you should take 1g of this fatty acid.
Nevertheless, many nutritionists suggest taking higher doses to treat cardiovascular or inflammatory diseases. In these cases, it is advisable to take supplementation in order to obtain the adequate dose of Omega-3.
Do you like oily fish? Then, you can eat it several times a week. For example, some of the best oily fish are mackerel, sardines and wild salmon.
Unfortunately, not many people tend to eat fish regularly. If that is your case, taking Omega-3 supplement daily can help you meet the requirements of these essential oils. If decide to start using supplementation, the recommended daily dose will be between 250mg and 500mg/day.
How much should we take?
- Healthy adults: 650mg of EPA and DHA a day
- Those who suffer heart diseases or who run the risk of suffering this type of problem: 1g a day
- Those who want to lower their triglyceride levels: 2g a day
Are Omega-3 capsules more effective?
The experts suggest taking these fatty acids in capsules because it is a safe and effective way of increasing the daily intake.
3 Advantages of taking Omega-3 supplements instead of eating fish
- You can take a higher and concentrated dose per intake
- It is a way to make sure that you take an effective daily dose for your body
- You will not run the risk of mercury or PCB contamination, since Omega-3 oil is molecularly distilled. This risk is actually present when we eat fish
Who can benefit from its intake?
At this point, it should be more than clear why taking Omega-3 is good. But, do you know who should take these amino acids? Increase its intake if you:
- Suffer cardiovascular diseases, arteriosclerosis or high lipid levels
- Are pregnant or lactating
- Are diabetic
- Follow a vegan or vegetarian diet
- Eat little fat
- Drink a lot of alcohol
- Suffer skin diseases
- Have Crohn’s disease, rheumatism, arthritis or any other inflammatory disease
- Feel depressed or have been diagnosed Alzheimer’s disease
Does it have contraindications or side effects?
Omega-3 supplements do not have side effects, contraindications or interactions with other nutrients as long as we take the recommended dose.