“Omega 3 is a type of fat good for the body, found mainly in seawater fish, such as salmon, tuna, and sardines, and in seeds such as chia and flaxseed.
It works in the body by reducing inflammation, controlling cholesterol, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases, improving memory and mood. In addition to their natural food sources, omega-3s can also be consumed in capsules, which are sold in pharmacies and nutritional supplement stores.
Omega-3 acts as an anti-inflammatory and protective of the body’s cells, providing the following benefits:
Omega 3s keep the brain functioning properly, improving memory and reasoning.In addition, it is important to prevent cardiovascular disease and reduce the risk of developing cancer, for example.The main benefits of omega 3 include:
Discover the benefits of omega 3 in the following video
Omega 3 is a very important nutrient for brain function, since 60% of the brain is made up of fats, especially omega 3, inadequate intake of this fat is associated with greater memory loss in the elderly and high levels of anguish and depression.
The recommended daily dose of omega 3 varies with age, as shown below:
It is important to remember that in omega capsule supplements, their concentration varies by manufacturer and therefore supplements may recommend 1 to 4 tablets per day. In general, the label of omega-3 supplements has the amount of EPA and DHA on the label.label, and it is the sum of these two values that should give the recommended total amount per day, which is described above.See an example of an omega-3 supplement.
Seawater fish, such as sardines, tuna, cod, stingers and salmon, are the main source of omega 3 in the diet, in addition to this nutrient being also present in seeds such as chia and flaxseed , chestnuts, dried fruits and olive oil. See more on foods rich in omega 3.
Among plant sources, flaxseed oil is the richest food in omega-3 and its use for vegetarians is very important.
Supplementation with omega 3 may be recommended during pregnancy because it prevents preterm births and improves the neurological development of the child, and in premature babies, this supplementation improves their cognitive abilities, since insufficient intake of this fat is associated with a lower IQ of the baby.
Omega supplementation during pregnancy has benefits such as
Supplementation with omega 3 can also be performed during lactation to meet the greatest needs of the mother and child.
Discover the benefits of omega 3 during pregnancy and childhood: