Omega-3 is a group of fatty acids that protect human cell membranes and internal organs from destruction.
Without these compounds, the full functioning of the nervous, immune and cardiovascular systems, hormone synthesis and proper metabolism are impossible.
In addition, they suppress inflammatory processes, improve the condition of the joints, fight emotional disorders, chronic fatigue syndrome.
Omega-3 is a group of fatty acids that are not produced in the body, and when they are not enough, a variety of biochemical and physiological disorders occur.
Therefore, we should eat food rich in this nutrient.
THE MAIN TYPES OF OMEGA-3
- Docosahexaenoic acid (DHA). It is a part of the gray matter of the brain, cell membranes, eye retina, sperm, and testicles.
- Eicosapentaenoic acid (EPA). It stimulates the regeneration of cell membranes, normalizes the mechanisms of lipid transport in the blood, and activates the immune system.
- Alpha-linolenic acid (ALA). This type of fat helps in the fight against stress, bad cholesterol, high blood pressure, skin, hair, and nail problems (dryness, seborrhea, and delamination).
EPA and DHA lipids are found in the tissues of marine life. They are the most useful for the human body, because they do not require a lot of enzymes to digest, unlike plant foods enriched with ALA.
BENEFITS FOR THE BODY
Omega-3 triglycerides are the most important nutrients for humans, since they perform bioregulatory, structural, energy and storage functions.
Omega-3s have a wide range of positive effects, we will list only the main ones:
1. Promote efficient metabolism.
Accelerate the growth of lean muscle mass and reduce the fat layer.
Increased sensitivity to insulin by slowing the movement of food contents through the gastrointestinal tract.
Thus, carbohydrates are absorbed more slowly, without creating concentration peaks that cause desensebilization of the insulin islands.
2. Improvement of the rheological properties of blood, due to a decrease in viscosity, which reduces blood pressure, reduces the risk of cardiovascular diseases, blood clots, strokes and heart attacks.
3. Raises the overall tone, increases endurance and neuro-muscular function. A study conducted in 2015 demonstrated an improvement in all of these qualities in men during exercise compared to a placebo control group that used olive oil.
4. Improve brain function, lift your mood. The brain matter is 60% fat, and especially needs Omega-3 fatty acids to function properly.
5. Enhance the production of hormones, including testosterone.
LACK OF OMEGA-3
For the full functioning of the body, it is important to consume at least 0.65 grams of omega per day.
Factors that provoke a lack of essential triglycerides in the body:
- prolonged fasting; unbalanced diet;
- compliance with strict mono-diets;
- digestive tract dysfunction.
Symptoms of omega-3 deficiency:
pain in joints, muscles, tendons;
increased blood pressure;
The content of Omega-3 in foods
In fact, the best source of omega-3 fats is seafood.
Omega-3 fats are also found in flax seeds, oat germ, wheat germ.
Soy, pumpkin, hemp oil, and walnut oil also contain omega-3 fats.