The Importance of Omega 3 in your Diet
The Omega 3 and Omega 6 fatty acids are essential for our health, as well as obtaining the proper proportion of each, since an excess of Omega 6 plus a little or no consumption of Omega 3 will lead to inflammation, pain and disease, so that it is important to consume the correct proportion of both.
In this article we will focus on Omega 3 fatty acids, starting with the benefits they bring to our health:
• Participate in the regulation of blood flow.
• Prevent Alzheimer’s.
• Reduce the risk of cardiovascular diseases, thrombi, blood clots and arteriosclerosis.
• Control blood cholesterol and triglycerides.
• In cases of hypertension they help reduce blood pressure.
• Improve muscle tone.
• Avoid arrhythmias, regulating the heart rate.
• They maintain the flexibility of cell membranes.
• Relieve pain and stiffness in rheumatoid arthritis or gout.
• Improve seborrheic dermatitis in children.
• They protect against chronic obstructive pulmonary disease in smokers.
• They favour the health of the nervous system.
• Strengthen the immune system.
• Protect from possible infections in case of injuries.
• They produce a calming effect on the brain and increase concentration levels.
• They keep the skin hydrated.
• Improve psoriasis and atopic eczema.
• They are beneficial in cases of migraines, diabetes, depression, multiple sclerosis and cancer.
• High anticancer power.
• Anti-inflammatories.
Its deficit can lead to fatigue, problems of memory, behaviour and development, depression, dyslexia, attention deficit, autism and difficulties in learning and in excess can hinder the absorption of vitamin C.
Where do we get the Omega 3?
o Krill oil
o Seal oil, walrus
o Fatty or blue fish and their oils (salmon, mackerel, herring, tuna, sardine)
o Seafood (mussels, oysters, cockles)
o Certain seaweed
o Nuts, hazelnuts
o Seeds or pumpkin oil
o Seeds or hemp oil
o Wheat germ
Eggs of hens fed with flax seeds
* The oils in these foods contain a higher concentration of Omega 3.
The Omega 3 found in flax seeds, pumpkin and walnuts are only achieved through biochemical transformations that have to be produced in the body and for these transformations to take place we must have the enzymes, vitamins and minerals that are involved in the process, so obtaining Omega 3 from vegetable sources is not easy and consuming these foods can’t ensure that they obtain their benefits.
Flax oil is very rich in alpha linolenic acid but it is very unstable and oxidizes easily on contact with air, light and heat and oxidized Omega 3 oil is very harmful for our health.
This is why the best sources of Omega 3 are those that come from fish and its oils, mammals (seal) and krill since they do not require any transformation and directly provide the necessary acids, of all of them the best is the krill oil since it is the only one that contains the three fatty acids (Omega 3, 6 and 9) in the ideal proportion, in addition to phospholipids, antioxidants, vitamins A, B, E, selenium and hill. Krill oil does not rust or rancid easily, it does not contain heavy metals, pesticides or any other toxic product derived from pollution of the oceans.
As for the rest, fish oil contains 33.7% polyunsaturated fatty acids, mostly EPA, algae oil 43.97%, mostly EPA and seal oil contains high levels of EPA and DHA, is the the only important source of Docosapentaenoic acid 21% and its bioavailability is maximum and is better absorbed than fish oil and flax oil. Barely contains cholesterol and is non-toxic, its excessive consumption produces no side effects.
The oils most marketed as supplements of Omega 3 are fish oil and krill. If you are thinking of taking one of them and do not know which one to decide, maybe the following information can help you to decide.
Krill Oil vs. Fish oil
Fish oil
It contains high content of Omega 3 fatty acids (33.7%) but in the form of triglycerides and these are not soluble in the stomach so they have to process more to be able to digest them, requiring an energetic and enzymatic expenditure since the triglycerides for to be exploited by the cell must be incorporated into the phospholipids of the cell membrane.
Krill oil
The Omega 3 fatty acids in Krill oil are in the form of phospholipids and are easily assimilated in the stomach, so phospholipids are the safest and most effective way to carry Omega 3 fatty acids to the cells. 1 gr. of Krill oil contains 400 mg. of phospholipids and Omega 3, 300 mg. of Omega 3 fatty acids, of which 150 mg. they are EPA and 90 mg. DHA, 20 mg. of Omega 6 fatty acids, 70 mg. of Omega 9 fatty acids, 100 IU of vitamin A and 0.5 IU of vitamin E. If you decide to take Krill oil as a supplement, buy the NKO, which is the only one approved by the FDA and is produced by the Canadian laboratory Neptune Technologies and Bioressources through a cold extraction process that ensures the maintenance of its bioactive properties. The Krill is captured in the Antarctic Ocean and its fishing is controlled by the Commission for the control of the Antarctic Marine Resources.
Its excessive consumption does not have toxic effects but it can cause an excess of energy and insomnia.
* Patients taking anticoagulants should consult their doctor because Omega 3 has an anticoagulant effect.
