Omega 3 is a good type of fat for the body, which is found especially in seawater fish, such as salmon, tuna and sardines, and in seeds like chia and flaxseed.
It acts on the body by reducing inflammation, controlling cholesterol levels, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases, improving memory and mood. In addition to its natural sources in food, omega-3s can also be consumed in capsules, which are sold in pharmacies and nutrition supplement stores.
Benefits of omega 3
Omega-3 acts as an anti-inflammatory and protector of cells in the body, bringing the following benefits:
Omega 3 ensures the proper functioning of the brain, improving memory and reasoning. In addition, it is important to prevent cardiovascular disease and decrease the risk of developing cancer, for example. The main benefits of omega 3 include:
- Improve learning ability; Help regulate blood clotting; Reduce inflammation, being good for combating problems such as inflammatory bowel disease and rheumatoid arthritis; Improve heart function and blood pressure; Help in fighting allergies and asthma; Help fight depression; Improve blood cholesterol levels; Strengthen the immune system; Help maintain testosterone levels for optimal muscle development.
Check out the benefits of omega 3 in the following video:
Omega 3 is a very important nutrient for brain functions, as 60% of the brain is made up of fat, especially Omega 3. Deficient intake of this fat is associated with greater loss of memory in the elderly and with high levels of distress feelings and depression.
Required amount per day
The recommended daily dose of omega 3 varies with age, as shown below:
- Babies from 0 to 12 months: 500 mg; Children from 1 to 3 years: 700 mg; Children from 4 to 8 years: 900 mg; Boys from 9 to 13 years: 1200 mg; Girls from 9 to 13 years: 1000 mg; Adult and elderly men: 1600 mg; Adult and elderly women: 1100 mg; Pregnant women: 1400 mg; Women who breastfeed: 1300 mg.
It is important to remember that in omega-capsule supplements, their concentration varies according to the manufacturer and, therefore, supplements may recommend 1 to 4 tablets per day. In general, the label for omega-3 supplements has the amount of EPA and DHA on the label, and it is the sum of these two values that should give the recommended total amount per day, which is described above. See an example of an omega-3 supplement.
Foods rich in omega 3
The main source of omega 3 in the diet is seawater fish, such as sardines, tuna, cod, dogfish and salmon. In addition to them, this nutrient is also present in seeds such as chia and flaxseed, chestnuts, walnuts and olive oil. See more in foods rich in omega 3.
Among plant sources, flaxseed oil is the richest food in omega-3, and its use for people who are vegetarian is very important.
Benefits of Omega 3 in pregnancy
Supplementation with omega 3 in pregnancy may be recommended, as it prevents premature births and improves the child's neurological development, and in premature babies this supplementation improves their cognitive abilities, since the deficient intake of this fat is associated with lower baby IQ.
Omega supplementation during pregnancy has benefits such as:
- Prevent maternal depression; Reduce cases of preterm birth; Lower risk of allergies and asthma in children; Better neurocognitive development in children.
Omega 3 supplementation can also be performed during the breastfeeding phase to meet the increased needs of the mother and child.
Check out the benefits of omega 3 in pregnancy and childhood:
