The Importance of Omega 3 in your Diet

The Omega 3 and Omega 6 fatty acids are essential for our health, as is obtaining the proper proportion of each. An excess of Omega 6 coupled with little or no consumption of Omega 3 can lead to inflammation, pain, and disease, making it crucial to consume the correct balance of both.

In this article, we’ll focus on Omega 3 fatty acids and the benefits they offer to our health:

  • They participate in regulating blood flow.
  • They help prevent Alzheimer’s.
  • They reduce the risk of cardiovascular diseases, thrombi, blood clots, and arteriosclerosis.
  • They help control blood cholesterol and triglycerides.
  • In cases of hypertension, they aid in reducing blood pressure.
  • They improve muscle tone.
  • They help prevent arrhythmias by regulating heart rate.
  • They maintain the flexibility of cell membranes.
  • They relieve pain and stiffness in conditions like rheumatoid arthritis or gout.
  • They improve seborrheic dermatitis in children.
  • They protect against chronic obstructive pulmonary disease in smokers.
  • They promote the health of the nervous system.
  • They strengthen the immune system and protect against infections.
  • They have a calming effect on the brain and increase concentration levels.
  • They help keep the skin hydrated.
  • They improve conditions like psoriasis and atopic eczema.
  • They offer benefits in cases of migraines, diabetes, depression, multiple sclerosis, and cancer.
  • They exhibit high anticancer and anti-inflammatory properties.

A deficiency in Omega 3 can lead to fatigue, memory problems, behavioral issues, depression, dyslexia, attention deficit, autism, and learning difficulties. Conversely, an excess can hinder the absorption of vitamin C.

Where do we get Omega 3?

  • Krill oil
  • Seal oil, walrus oil
  • Fatty or oily fish and their oils (salmon, mackerel, herring, tuna, sardine)
  • Shellfish (mussels, oysters, cockles)
  • Certain seaweeds
  • Nuts, hazelnuts
  • Seeds or oils (pumpkin oil, hemp oil)
  • Wheat germ
  • Eggs from hens fed with flax seeds

Note: Oils in these foods contain higher concentrations of Omega 3.

Omega 3 from sources like flax seeds, pumpkin, and walnuts requires biochemical transformations in the body to be utilized. Obtaining Omega 3 from vegetable sources can be challenging as it relies on the presence of enzymes, vitamins, and minerals involved in the transformation process. Additionally, flax oil is rich in alpha-linolenic acid but is highly unstable and prone to oxidation when exposed to air, light, and heat, which can be harmful to health.

The best sources of Omega 3 come from fish and their oils, mammals (such as seals), and krill. Krill oil, in particular, contains all three fatty acids (Omega 3, 6, and 9) in the ideal proportion, along with phospholipids, antioxidants, and vitamins A, B, and E. It is less prone to oxidation and contamination than fish oil and offers better bioavailability.

When considering Omega 3 supplements, both fish oil and krill oil are popular choices. However, krill oil contains Omega 3 in the form of phospholipids, which are easily absorbed in the stomach compared to the triglyceride form found in fish oil. Krill oil also offers additional benefits such as vitamin A, vitamin E, and antioxidants.

Patients taking anticoagulants should consult their doctor before taking Omega 3 supplements due to its anticoagulant effects.

Leave a coment

Your email address will not be published. Required fields are marked *