Lipids or fats are macronutrients that can be found in many foods, responsible for helping to transmit the feeling of satiety and are responsible for the flavors. In this article we will focus on Omega 3 fatty acids.
These essential oils are obtained thanks to the diet depending on whether they are of animal or vegetable origin, we will obtain one and others of their main assets
Mainly in oily and small fish, some crustaceans and algae, the active ingredients DHA and EPA are found. These being important as they have special functions in our body.
The active alpha-linolenic is found in foods such as chia seeds, walnuts, linseed oil or flax seeds.
Omega 3 DHA functions
The main functions of the acid grade DHA are:
- Help child and adult visual development to maintain their health since more than 50% of macula fat is DHA.
- Enhance cognitive abilities by preventing degenerative processes.
- It is essential for memory and concentration from birth to adulthood, since it accounts for about 35% of the fat in our brain.
- It contributes to our having adequate heart function.
- Its consumption is required to a greater extent in the last stage of pregnancy since it is important for the visual system and cerebral nervous system of the fetus to develop correctly. In the case of a deficiency of DHA in the maternal supply, postpartum depression may appear. It can also lead to future psychomotor, behavioral, visual and learning problems.
A day between 250-350mg / day is required, although the intake of this fatty acid is usually lower.
Omega 3 EPA functions
The main functions of EPA grade acid are:
- Controls blood pressure by improving blood flow , preventing senile dementia and preventing thrombi from occurring.
- The benefits of this fatty acid have many more effects in adulthood and specifically in children, especially in behavior and learning problems.
- Regulates transaminases, cholesterol and triglycerides.
- Collaborate in the creation of hormones.
- It has anti-inflammatory capacity reducing the effect of the consumption of saturated fats.
The importance of Omega 3 fatty acid
The Omega 3 that comes from plant foods must be converted into DHA and EPA thanks to the functions of our body. The transformation requires the liver to function properly, if it does not, it is due to excessive consumption of sugar and saturated fat, and other factors such as aging or stress.
We must be clear that eating fish does not ensure that the adequate amounts are achieved and that our body needs, since the quality of the food and the way it is cooked must be taken into account (at high temperatures many properties of essential fatty acids are lost).
Consuming Omega 3 supplements is absolutely essential. The recommended nutritional dose is between 400-500mgr / day.
In the case of the therapeutic dose, it would be 1000mgr / day. The oils used for these preparations must be refined , eliminating fats that are not Omega 3 type or heavy metals. There are also therapeutic doses that do not contain fish protein for allergy cases.
