They are essential fatty acids in all stages of life, which we naturally find in some foods such as cold water fish. However, it is advisable to resort to an extra supply of Omega 3 during pregnancy and lactation, the treatment of autoimmune and cardiovascular diseases, or inflammatory processes.
The famous omega3 and omega6 are essential fatty acids that must be part of any balanced and healthy diet of any person. We have heard a lot about them: in television commercials, in nutrition talks, in medical recommendations … And it’s not for nothing. These are polyunsaturated fats that perform very important functions in health and fundamental for the body, since they intervene in vital functions, so it is essential that we ensure a good supply of omegas.
According to scientific research, the most beneficial essential fatty acids for the body belong to the omega-3 group, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While within the omega-6 group we find the exceptionally beneficial gamma linoleic acid (GLA).
The current diet, excessively industrialized, makes us tend to ingest an excess of omega-6 and, instead, a deficit of omega-3
To achieve proper functioning of our body, it is important to balance the intake of these two types of fatty acids . The problem is that the current diet that we Westerners follow, too industrialized and with a high presence of ultra-processed foods, is also too rich in refined oils, which makes us tend to ingest an excess of omega-6 and, instead, an omega-3 deficiency. This imbalance between omegas can lead to the appearance of chronic diseases such as heart conditions, diabetes, arthritis or depression, among others.
What are the foods rich in Omega-3?
The best sources of omega 3 fatty acids (EPA and DHA) are found in cold-water fish species such as sardines, anchovies, salmon or herring, and, as we said, they are essential to prevent cardiovascular diseases, various types cancer, inflammatory, lung diseases or skin conditions.
Beyond fish, we can also find Omega-3 in foods such as:
- Olive oil and flax oil
- Flax and chia seeds
- Nuts, especially walnuts and peanuts
- Leafy green vegetables like lettuce or spinach
Why is fish the best source of omega-3?
As we have seen, there are foods of animal and plant origin rich in omega-3s. However, among all of them, fish oil stands out especially . Why? Well, because it naturally contains eicosapentaenoic acid , or EPA, an omega-3 long-chain polyunsaturated fatty acid that, despite being essential for the human body, our body cannot synthesize in sufficient quantities, so it must be obtained at through diet.
This fatty acid is essential in the treatment and relief of inflammatory and autoimmune processes such as arthritis, asthma or inflammatory bowel disease, as well as ailments related to heart health.
In addition to containing EPA, fish oil is also rich in DHA, another essential fatty acid that our body is also unable to synthesize on its own and, therefore, we must also obtain through the diet. DHA is very important for the development of the brain, the stimulation of memory, the improvement of learning and cognitive processes, which is why it is especially essential in childhood growth stages.
Should we all consume sources of omegas?
Yes, since they are necessary components in all stages of life , even before birth, during development and growth until maturity and, according to scientific bodies such as the American Heart Society, its introduction into the diet it has a clear reflection on our state, both physical and emotional.
However, its consumption is especially important during pregnancy and lactation , since these fatty acids ensure a correct development of the nervous function of the future baby, in addition to being very effective foods in anti-aging treatments, and in autoimmune diseases or cardiovascular previously mentioned. In all these cases, dietary intake may not be enough, so nutritionists often recommend extra omega intake through supplementation.
Are all food supplements the same with Omegas and DHA?
Omega 3 supplements help to meet the optimal levels of this type of fatty acids that our body requires with more in the periods or vital situations that we have mentioned. However, if we opt for supplementation, we must carefully select the food supplement and let ourselves be recommended by our nutritionist or medical specialist.
We hope that, through this high-quality supplement, many of you can further strengthen your health.