Not all fats are bad for your health. Omega-3 - is a good example of fat: they reduce the risk of cardiovascular disease, depression, dementia and arthritis. But, unfortunately, our body can not produce them itself, so we need to receive the "omega" of food, said Marianne Jacobsen, a member of the Academy of Nutrition and Dietetics USA, an expert with 20 years of experience.
Fatty acids Omega 3 exist in several forms. Acid contained in fish DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are the most valuable.
There is a third form, known as alpha-linolenic acid (ALA), is found in vegetable oils, flaxseed, walnuts and dark green leafy vegetables such as spinach.
The most useful fatty acids, i.e. DHA and EPA, found in fish. The best of its varieties - salmon, mackerel, herring, trout, sardines, anchovies and tuna. Doctors recommened to eat fish at least twice a week.
If you do not like fish, you can get the required amount of Omega-3 from special nutritional supplements. But perzhde than accept anything, consult your physician. Carefully read the instructions to find out how many and what is the Omega-3 fatty acids contained in the food additive.
How to buy the right Omega-3 and how it should be?
The packaging of many products can be found that they contain fatty acid Omega-3. However, the content may be low. Also often it occurs in products of alpha-linolenic acid, and its use is not as great as the use of two other forms of omega-3 - DHA and EPA. The easiest and most reliable source of omega-3 - is fish oil.
There is no uniform recommendations for the daily norm of fish oil for human opinions of different organizations vary. But on average - recommendation of the American Heart Association - 0.5 g (500 mg) and 2 g (2000 mg) per day.
Medical companies also produce special capsule with Omega-3 for vegetarians who do not consume fish or fish oils. Such preparations are made from algae are grown on special farms. Vegetarians can also receive an alpha-linolenic acid from foods such as flaxseed, walnuts, broccoli and spinach.
How Omega-3 affects our health
Fatty acids Omega-3s help the heart in several ways. Krovyanosnyh reduce vascular inflammation (and other inflammatory processes in the body), heart rhythm normalizes, reduce the content of harmful fats (triglycerides) and finally slowed clogging blood vessels.
If you have a weak heart
People with heart disease recommened to take 1 gram of DHA and EPA per day. To do this it is best to eat oily fish, but you can take fish oil capsules. Omega-3 also need to be taken in patients with myocardial infarction, studies have shown that omega-3 reduces the number of repeat heart attacks and prodlevavaet life.
Recovery heart rate
Fatty acids may also have a stabilizing effect on the heart - they reduce the heart rate and prevent arrhythmias. To do this, include enough fish in their diet, walnuts and broccoli.
Saving skin elasticity
The girls note: Omega-3 maintains collagen - the very elastic layer of our skin, which is responsible for the firmness and lack of wrinkles. It is known that with age the amount of collagen in the human body is reduced, as a result - the skin loses elasticity and becomes flabby.
Reduction of triglycerides
DHA and EPA can reduce blood levels of triglycerides, fats, are directly related to cardiovascular disease. However, before taking omega-3 should consult a doctor. Triglycerides can be reduced in other ways - exercise, elimination of alcohol, sweets and processed foods such as white bread and white rice.
Lowering blood pressure
Omega-3 are able to reduce blood pressure, but only slightly. To do this is to replace red meat to fish. But avoid salted fish, such as smoked salmon - high blood pressure is best to use as little salt as possible.
Preventing heart attacks and strokes
Foods high in omega-3 can help prevent clogging krovyanosnyh vessels and improve blood flow. This can prevent the development of dangerous conditions such as heart attack or stroke. But be careful, in large quantities, these fatty acids can sometimes have the opposite effect.
Benefits in Rheumatoid Arthritis
Some studies show that fatty acids reduce pain and stiffness in the joints in rheumatoid arthritis. Foods rich in Omega-3 may enhance the effects of anti-inflammatory medicines.
Protection from depression
Statistics show that in countries where people are eating foods rich in omega-3 suffers from depression are much fewer people. Yet Omega 3 - it is not a cure for depression. In this situation, consult your doctor.
There is evidence that omega-3 can prevent the development of dementia and other age-related mental disorders. For example, people who eat enough omega-3 less likely to suffer from Alzheimer's disease.
Omega-3 and children
Omega, of course, it is very useful for the brain, but wary of omega-3 supplements, promising rapid development of mental abilities in children. For such loud statements is not enough data. Doctors, of course, recommended for children to eat fish, however, are advised to avoid some of its species with high mercury content. These include, for example, shark, swordfish, king mackerel and tilefish. And here is a special children's fish oil - the most it!