Omega 3: where to find them and why integrate them into the diet

Omega 3 are essential fatty acids, rich in benefits for body and mind. Let’s see why we should introduce them into the diet.

Omega 3s are polyunsaturated essential fatty acids , which help prevent and treat inflammatory diseases, cardiovascular disorders and cholesterol. Like Omega 6, they are called “essential” , because our body cannot synthesize them autonomously and it is therefore necessary to introduce them with the diet or with special supplements.

Let’s see what are all the benefits of these precious fatty acids and what are the foods that contain them in greater quantities, with the advice of the grandmother.

Omega 3: benefits

The main Omega 3s are α-linolenic acid , which has vegetable origin and is contained in green leafy vegetables, linseed and canola oil and walnuts, and eicosapentaenoic (EPA) and docosaenoic (DHA) fatty acids of animal origin, mainly contained in fish.

DHA guarantees the correct development of the brain, retina and reproductive system, which is why it should always be taken during pregnancy and lactation, for the growth of the baby . EPA, on the other hand, is important for its antiplatelet activity.

EPA and DHA control the heart rate , avoiding arrhythmias, and blood pressure, fighting hypertension. Prolonged intake helps reduce triglyceride, cholesterol and diabetes levels . Omega 3s are therefore useful for preventing vascular diseases such as arteriosclerosis and thrombosis.

They are also excellent for treating inflammatory diseases such as rheumatoid arthritis, ulcerative colitis, Chron’s disease, dermatitis, psioriasis and allergic asthma. Some studies have also shown improvements in depression , behavioral disorders, Alzheimer’s disease, schizophrenia, autism and attention deficit (ADHD). Finally, Omega 3 seems to reduce the risk of developing cancer.

Omega 3: foods that contain them

Foods rich in Omega 3 are: fish (especially salmon, spice, cod, tuna, mackerel), fish oils, seeds and linseed oil and walnuts . When the diet is not enough, Omega 3 supplements can be used, which usually contain fish oil.

Omega 3: contraindications

Omega 3s are free from side effects , but the recommended dosages must always be respected if they are taken through supplements. In addition, caution should be exercised when using anticoagulant drugs, as they may potentiate their effect.