Omega 3 is a type of good fat for the body, which is found especially in sea water fish such as salmon, tuna and sardines, and in seeds like chia and flaxseed.
It works 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 protective cell 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 fighting problems such as inflammatory bowel disease and rheumatoid arthritis;
- Improve heart function and blood pressure;
- Helping in the fight against allergies and asthma;
- Helping in the fight against depression;
- Improve blood cholesterol levels;
- Strengthen the immune system;
- Help maintain testosterone levels for optimal muscle development.
Omega 3 is a very important nutrient for brain functions, because 60% of the brain is made up of fat, especially Omega 3. The deficient intake of this fat is associated with greater memory loss of the elderly and high levels of feelings of distress and depression.
Quantity required per day
The recommended daily dose of omega 3 varies according to age, as shown below:
- Infants from 0 to 12 months: 500 mg;
- Children 1 to 3 years: 700 mg;
- Children aged 4 to 8 years: 900 mg;
- Boys from 9 to 13 years: 1200 mg;
- Girls 9 to 13 years: 1000 mg;
- Adult and elderly men: 1600 mg;
- Adult and elderly women: 1100 mg;
- Pregnant women: 1400 mg;
- Breast-feeding women: 1300 mg.
It is important to remember that in omega-supplements in capsules their concentration varies according to the manufacturer and therefore supplements can recommend 1 to 4 tablets per day. In general, the omega-3 supplements label brings the amount of EPA and DHA on the label, and is the sum of these two values which should give the total recommended amount per day, which is described above. Here's an example of an omega-3 supplement.
Foods rich in omega 3
The main source of omega 3 in the diet are sea water fish such as sardines, tuna, cod, cacao and salmon. Besides them, this nutrient is also present in seeds such as chia and linseed, nuts, nuts and olive oil. See more on Omega 3 rich foods.
Among the vegetable sources, flaxseed oil is the richest omega-3 food, being very important its use for people who are vegetarian.
Benefits of Omega 3 in Pregnancy
Omega-3 supplementation in pregnancy can be recommended because 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 a lower IQ of the baby.
Omega supplementation during pregnancy brings benefits such as:
- Prevent maternal depression;
- Reduce cases of pre-mature delivery;
- Lower risk of allergies and asthma in children;
- Better neurocognitive development in children.
Omega 3 supplementation can also be done during the breastfeeding phase to meet the increased needs of the mother and child.
