Omega 3 has always been one of the most important components of our diet. Indispensable for the functioning of the organism, numerous researches have highlighted its properties: ideal for the functioning of the mind , to strengthen the immune system , for the protection of the circulatory system,it proves to be an excellent ally to prevent cardiovascular problems. Omega3 and its products are frequently found on supermarket shelves, guaranteeing the consumer a wide choice of items for every need.
A bit of history
In England, natural omega-3 supplements began to spread as a source of vitamin D in the late nineteenth century . Later, this precious ally for our body was studied as a supplement for heart health. The idea of ​​studying its beneficial properties on the heart system came from the observation of the Eskimos, a people who had an extraordinarily low incidence of heart disease and whose diet was based on a diet high in fat – derived from cod liver oil.
A remedy for many diseases
Omega 3 is divided into two types: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Their benefits include reducing the risk of coronary heart disease and improving cholesterol levels. The recommended amounts of DHA and EPA taken through fish or supplements can decrease triglycerides, the risk of heart attack, cardiac arrhythmia and stroke in patients with heart disease. Furthermore, omega3s can be good for those suffering from atherosclerosis or hypertension.
Foods rich in Omega 3
The ideal daily intake of omega3 fatty acids , balanced in a balanced way with Omega6, is essential for any type of diet. The recommended dose is on average about 3 grams per day. Certain types of fish , such as anchovies, salmon, swordfish, mackerel, and trout, are excellent foods rich in omega3. This is why a healthy, complete diet should include two or three fish meals a week . And for vegetariansevegans
As an alternative to fish there are alternative foods rich in omega3: linseed oil is the most complete vegetable element; about 30 grams of walnuts provide our body with almost 2 grams of alpha-linolenic acid. Spinach, broccoli, lettuce and green cabbage, in addition to being sources of vitamins, contain a small percentage of omega 3 (to a lesser extent, even in hazelnuts and almonds).
Omega 3 supplements and more!
When the daily diet does not guarantee a sufficient quantity of Omega3, it is necessary to resort to specific supplements . It is in these cases that we must integrate fish oil and vitamin E products into our diet . For those who have chosena diet free of animal derivatives , there are specific Omega3 and Omega6 supplements derived from linseed oil and other plant ingredients. In any case, the lack of this component should not be underestimated: among its properties, Omega3 boasts a high antioxidant power and is able to neutralize free radicals that are formed during the metabolism of fatty acids, thus keeping the levels of bad cholesterol in the blood.
