Omega-3 is a type of polyunsaturated fatty
acid that is considered as indispensable for human health, as it takes
part multiple vital functions. It is one of the best allies for the heart. It
is anti-inflammatory and good for the nervous system, protects the and hydrates
the skin and, regarding the eye, it improves sports performance.
There are many types of omega-3, but here
are the most common and studied ones:
How much omega-3 do you need?
Following WHO recommendations, the
average adult should take a daily minimum of 250 milligrams of EPA and DHA
combined. This quantity should increase until 2 grams if there exist risk
factors. This implies that we should pay special attention to our diet and
include two portions of blue fish weekly (sardines, herring, salmon, tuna, swordfish,
mackerel...). On the other hand, data shows us that the consumption of fish is
reducing year after year, as the same time is its price is increasing.
If you are not a fan of fish, if you are
reluctant to eat due to the menace of anisakis or to the alerts regarding the
high concentration of mercury in big species, or even if the high prices do not
let you take enough, you should look for a food supplement that guarantees a
good supply of omega-3.
Be reminded that it is also important that
the consumption of omega-3 must be balanced along the intake of other fatty
acids such as omega-6. These are supplied by meat, charcuterie, eggs, sliced
bread, vegetable fats... Both nutrients are important to our bodies, as they are
necessary to form the protective membrane of cells. But the correct proportion
between omega-6 and 3 should be kept. This proportion is 3 to 1. If the balance is not leveled, it can cause
serious health problems and boost the development of inflammatory-based
diseases.
Nowadays, eating habits and lifestyle are
inclining the balance to a 20:1 ratio. This has serious consequences for our
health (cardiovascular diseases, arthritis, diabetes, obesity,
neurodegenerative diseases, depression...)
Benefits of omega-3 for our health
CARDIOVASCULAR HEALTH: Many studies have shown that a regular intake of omega-3 can
help reducing the risk of cardiovascular diseases. EPA and DHA have anti-inflammatory
properties and may contribute to reducing blood levels of triglycerides, which
can reduce blood pressure and prevent the formation of blood clots.
Regarding blood pressure, research has
proven that blood levels of omega-3 fatty acids are inversely associated to the
incidence of hypertension. Supplementation with relatively high doses of
omega-2 fatty acids reduce blood tension in hypertensive patients, especially
those with no medica treatment.
MENTAL HEALTH: Omega-3 is also “food for the brain”. DHA has been proven crucial
for the development and functioning of the Brian. In addition, the intake of
omega-3 has been associated to a lower risk of depression, anxiety and
cognitive decline among all ages. It also improves attention and reaction
times.
ANTI-INFLAMMATORY: Chronic inflammation is one of the factors behind many diseases,
from arthritis to cancer. Omega-3 fatty acids have powerful anti-inflammatory
properties that can help to fight back this response from the body.
EYE HEALTH: DHA
is an indispensable component of the retina and it has been proven that an
adequate intake of this fatty acid is related to a lower risk of eye illnesses
associated with age such as macular degeneration.
HEALTHY SKIN: Omega-3 is essential for the formation of the membranes that
surround the cells and as such, to a better moisturizing. When the intake is
not enough, our skin will look drier. In addition, thanks to its antioxidant
and anti-inflammatory actions, omega-3 helps reducing skin ageing.
How should a good omega-3 supplement be?
In order to choose a good omega-3
supplement (one that is of quality and effective), we should take into account
that it supplies the necessary concentration of EPA and DHA fatty acids.
But one must also consider the following elements:
It is an advantage that the fish oil from
which the supplement is obtained, has some kind of guaranty, such as the IFOS
certification. This guarantees a concentration of more than 60% of EPA and
DHA every 1000 mg.
Another fundamental element to take into consideration
is the guaranty, through the necessary controls, that there is no
contamination due to heavy metals (mercury, arsenic…), as well as the
oxidation levels, in order to maintain the quality and ensure the shelf life of
the fatty acids.
It is important that this supplement is
complemented by some antioxidant like vitamin E.
