Omega 3 fatty acids are a family of essential fatty acids necessary for human life. They include essential fatty acids necessary to say -that the development and proper functioning of the human body, but that our body does not know how to make- and conditionally indispensable to say -that necessary for the development and proper functioning of the body human but may be manufactured from their precursor if it is supplied in the diet. Discover the role of these fatty acids and the foods containing them.
The precursor to the family of omega 3 fatty acids are alpha-linolenic acid (ALA). They are said essential as necessary for the development and proper functioning of the body without it knowing how to synthesize them. It must therefore necessarily be supplied in the diet. From this compound, the body synthesizes other omega 3 fatty acids such as eicosapentaenoic acid including (EPA) and docosahexaenoic acid (DHA).
However, the ALA to DHA conversion rate is too low to cover the human needs in DHA, it is also considered essential and must be provided by food.
What are their health effects?
Omega 3 fatty acids are necessary for the development and functioning of the retina, brain and nervous system. An adequate supply of omega 3 is essential in women of childbearing age, pregnant women, breastfeeding in women and in children.
In the cardiovascular area, scientific data also show that consumption of omega 3 fatty acids can lead to (1) a decrease in blood pressure in people with hypertension, (2) a decrease in the amount of triglycerides in the blood, a type of fat which in excess can contribute to the development of heart disease, (3) in people with prior cardiovascular pathologies, a reduction in cardiovascular morbidity and mortality.
However, Scientifics remind us that the prevention of cardiovascular disease is mainly based on sanitary and dietary measures, combining a varied and balanced diet to the practice of physical activity.
Moreover, recent data show that EPA and DHA play a role in brain function in the adult subject and during aging and suggest a positive effect on maintaining mental health (depression, dementia including illness of Alzheimer), although other studies should confirm and clarify the effects of these fatty acids.
Finally, EPA and DHA are also involved in the prevention of macular degeneration (AMD). Indeed, the deficit of these fatty acids may increase the risk of AMD. This is why more and more people all over the world decide to buy omega 3 supplements on a regular basis just to make sure they do not have any deficiency.
Where can you find omega 3 fatty acids?
The main foods rich in omega 3 are from terrestrial plants (walnuts, canola oil, soybeans, flax, etc.) that contain ALA and marine animals (fatty fish such as salmon , tuna, mackerel, herring, sardines and anchovies, etc.) that contain EPA and DHA.
Domestically, some oils rich in omega 3 fatty acids (mostly ALA) do not support frying and the intense heat and therefore should be used as a seasoning.
However, in developed countries it is the land animal products (meat, eggs, dairy products, etc.) that contribute mostly to the contributions because, even if they have lower levels of omega 3 fatty acids, they are consumed and more large quantities as vegetable oils and oily fish.
So always make sure you consume enough quantity of food that contain omega 3 fatty acids as mentioned above. Such compounds are crucial to maintain a healthy body and mind from the earliest to the oldest ages. You can find them in dietary supplement form in your diet in not rich enough in fish and nuts.