In this complete article, we will deepen our understanding of the many benefits provided by Omega 3, an essential fatty acid for health.
VIDEO 1 - Understanding Omega-3 for Human Supplementation with Dr. Ícaro Alcântara - Latest video, from June 2020, with the MAIN thing you NEED to know about Omega-3: - Interview I gave to the company B-Health on the subject
Why should “everyone” use OMEGA 3 every day? It's simple:
1️⃣ - The human body is made up of cells, and EVERY cell needs Omega-3 to function properly. In addition, Omega-3 is essential for keeping inflammation under control in the body, the proper functioning of the nerves and brain, proper production of some hormones, etc.
2️⃣ - Most people's diets are abundant in Omega 6, have some Omega 9 and almost no Omega 3, and this imbalance messes up the whole body, mainly because it is inflammatory, which causes or aggravates many symptoms and diseases, such as heart disease, circulatory diseases, hypertension, diabetes, cancer, autoimmune diseases, etc.
3️⃣ - I don't know anyone who consumes half a kilo of organic deep-sea fish every day... In other words, without supplementing, where will the more than 2g of Omega-3 that we all need every day for optimum health come from?
4️⃣ - It's an excellent and very useful supplement, but it doesn't work miracles on its own: only use supplements in conjunction with improving your lifestyle habits or you'll practically be “throwing money away” - do this, explained in detail here in the icaro.med.br/SAUDE.
5️⃣ - Those who combine a good lifestyle with good supplementation tend to need less (or no) medication. #ficaadica
6️⃣ - The sickest people are usually those who study health the least. #hinkThat
*There are few people who don't need Omega-3 supplementation on a daily basis.
Quick trivia:
VIDEO 2 - Your mood and emotional functioning depend on vitamin D and Omega 3... Did you know that?
VIDEO 3 - Is Omega 3 bad for cholesterol? No!
VIDEO 4 - Omega 3, Low Carb, Coconut Oil and Vitamin D - The myths produced by the media
Omega 3: benefits, how to consume and supplementation by MinhaVida - Read the ORIGINAL, even more complete text at https://www.minhavida.com.br/alimentacao/tudo-sobre/17235-omega-3-a-gordura-aliada-do-cerebro-e-do-coracao
These fatty acids also fight depression, diabetes and obesity.
Fatty acids can be classified into three types: saturated, monounsaturated and polyunsaturated. Omega 3 is a polyunsaturated fat. It represents a family of fatty acids and the most common and best for health are: alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Among the most recognized benefits of omega-3 is the protection of cardiovascular and brain health.
EPA and DHA are found in marine animals, especially fish, while alpha-linoleic acid is of plant origin and can be converted into DHA or EPA, as is the case with chia and linseed. However, only a small portion of this acid from plants can be transformed in the body, which is why the consumption of the other fatty acids is also very important.
These fatty acids are called essential because the body cannot produce them. When they are ingested, these fats have the most noble function of being responsible for making the lipid layer around the cell. When cell membranes are full of these acids, cell functions are much better.
Other very important points in which these lipids act are in the formation of the myelin sheath, a component of neurons, and in the covering of the ocular retina, the part of the eye that has the main role of transforming light stimuli into electrical stimuli so that the brain can carry out the process of seeing.
The BENEFITS of omega 3
Good for the heart: Omega 3 acts in two ways to provide benefits to the cardiovascular system. EPA decreases the activity of blood platelets, preventing blood clots, which can lead to a stroke or heart attack, and also reduces levels of triglycerides, another type of fat that is bad for the body when it is high. DHA helps prevent cardiac arrhythmias by stabilizing electrical activity in the heart.
The consumption of this omega does not only have preventive effects. At the Cardiff Medical Research Center in Wales, cardiologist Michael Burr found that heart attack victims increased their chances of avoiding further problems by 29% by eating fish rich in this fat at least twice a week.
A study carried out at the Center for Fetal Programming at the Statens Serum Institut in Copenhagen, Denmark, and published in the Journal of the American Heart Association showed that the risk of women of reproductive age having cardiovascular disorders is much lower in those who eat fish rich in omega-3 than in those who do not.
This study involved 49,000 women with an average age of 30 for eight years and concluded that women who rarely or never ate fish showed 50% more cardiovascular problems than those who always ate fish and 90% more than women who ate fish rich in omega-3 on a weekly basis.
Another study carried out by the Physician's Health Study in the United States with 22,000 men concluded that those with higher levels of omega-3 in their blood had a lower risk of sudden death. In addition, the study found that elderly people who consumed one portion of omega-3 rich fish a week were 44% less likely to suffer a heart attack.
Lowers cholesterol: These fatty acids change the chemical composition of the blood, causing HDL (good cholesterol) levels to rise and LDL (bad cholesterol) levels to fall. When it is in excess, there is a risk of it being deposited in the arteries and causing them to clog up, leading to cardiovascular diseases such as heart attacks, hypertension and strokes. It can also reduce blood triglyceride levels.
Regulates blood pressure: Omega 3 is able to prevent the formation of fatty plaques on the artery wall and ensure the flexibility of veins and arteries, preventing the risk of diseases such as hypertension, atherosclerosis, heart attacks and strokes.
A study carried out by the Harvard School of Public Health in the United States found that high blood pressure is responsible for 31% of the increased risk of heart disease and 65% of the risk of stroke.
Good for vision: This fatty acid is essential for vision because it plays a role in covering the retina. This part of the eye has the main role of transforming light stimuli into electrical stimuli so that the brain can carry out the process of seeing.
Degeneration of the macula, the part of the retina responsible for perceiving details, is prevented thanks to the consumption of omega 3. Studies published in the specialized journal Ophtalmology, from Tufts University in Boston in the United States, have shown that the rate of macular degeneration is lower among people who consume fish, a food rich in omega 3, and have demonstrated that this fatty acid can affect the development or progression of macular degeneration.
Around 3,000 volunteers in the study who consumed one or more portions of omega-3 rich fish a week were 60% less likely to have advanced stage macula degeneration.
Good for the brain: Omega 3 acts on the formation of the myelin sheath, a component of neurons. This improves cognitive performance, brain activity and communication between brain cells. The fatty acid also has a vasodilator effect, which increases the supply of oxygen and nutrients.
A study carried out by Northumbria University in the UK found that eating fish, a food rich in omega-3, on a weekly basis improves cerebral circulation and reduces the risk of dementia as we get older.
Other research has shown improved school development in children and adolescents. They have also observed a reduction in the risk of Alzheimer's disease and mental fatigue and a reduction in anxiety and insomnia after consuming foods rich in omega 3.
Fights depression: People suffering from depression have low levels of omega 3, which can lead to a decrease in the number of neurotransmitter functions and receptors. Omega 3 intake improves the fluidity of the membranes that line nerve cells and increases the production of various neurotransmitters such as serotonin, dopamine and noradrenaline, thus improving mood and well-being.
Relieves the symptoms of rheumatoid arthritis: The consumption of omega 3 contributes to relieving the symptoms of this disease because it has an anti-inflammatory action. This fatty acid works as a blocker or interceptor of an enzyme that produces the inflammatory process.
It's important to note that the lipid will help treat the problem in combination with other medications. Because of its anti-inflammatory action, omega-3 is interesting for other inflammatory autoimmune diseases.
Omega 3 and diabetes: A study carried out by the University of Valencia in Spain analyzed the consumption of meat and fish in 945 people aged between 55 and 80 with a high cardiovascular risk and found that the consumption of fish, which is rich in omega 3, is associated with a lower incidence of type 2 diabetes and a decrease in glucose concentration, while the consumption of red meat is related to obesity.
Researchers believe that this is because the increase in fatty acid in skeletal muscle cells improves insulin sensitivity.
Another study published by Harvard University found that omega-3 prevents type 2 diabetes. This lipid increases levels of a hormone called adiponectin which is beneficial in processes that affect metabolism, such as blood sugar regulation and inflammatory processes.
Omega 3 and obesity: Omega 3 is interesting for fighting obesity because of its anti-inflammatory action. After all, obesity is an inflammatory process and acts to interfere with the way the brain perceives the presence of food in the body. The body also uses omega-3 to produce prostaglandins, chemicals that play a role in many processes, including fighting inflammation in blood vessels.
In obese people, saturated fat ends up taking the place of omega-3 in the brain and in the body as a whole. When this happens, the region of the brain called the hypothalamus, which controls hunger and energy expenditure, becomes inflamed and stops performing its functions as well. When the person starts consuming omega-3 again, this part of the brain functions properly again.
In addition, omega 3 is able to modulate the expression of neurotransmitters that control hunger and reduces the presence of proteins responsible for increasing appetite. In a preliminary study carried out on rats, nutritionist and researcher at the State University of Campinas Dennys Cintra observed these benefits of omega 3 in relation to obesity.
HOW MUCH omega-3 to consume
The recommended daily amount of omega-3 is controversial. Although the American Heart Society recommends up to 4 grams a day, it is precisely this amount that in some studies leads to health complications. For this reason, experts advocate a daily intake of up to one gram of omega-3.
CONTRAINDICATIONS of the supplement
The supplement is contraindicated for people with clotting problems, such as those with hemophilia, as there is a risk of bleeding since the fatty acid prevents clotting.
People with heart prostheses should also avoid taking it. As for pregnant women, supplementation can be done, as long as the doses are correct, as too much omega 3 can cause problems in the fetus.
Omega 3 and PREGNANCY
Omega 3 can also be beneficial for pregnant women. A study carried out by the University of Kansas Medical Center in the United States revealed that the fatty acid helps women have stronger babies and reduces the incidence of premature births. In addition, other research shows that consuming omega-3 in the last trimester of pregnancy and in the first months of breastfeeding increases babies' IQ.
The advice for pregnant women is to ingest omega-3 through their diet. Eating cold-water fish, such as salmon and sardines, two or three times a week and including oilseeds, such as walnuts, in snacks between the main meals are great options.
Fatty acid supplementation is only recommended if the pregnant woman is unable to eat foods rich in the nutrient. However, great care and the advice of a health professional is needed when taking these supplements. An early-stage study carried out on rats by researchers from the Medical College of Georgia in the United States and the Agharkar Research Institute in India found that fetuses and pups were sensitive to excess omega-3 and that this negatively affected the animals' brain development.
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