12 incredible health benefits of omega 3
Omega 3 is a type of good fat that has a powerful anti-inflammatory action and, therefore, can be used to control cholesterol and blood glucose levels or prevent cardiovascular and brain diseases, in addition to improving memory and disposition. There are three types of omega 3: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA), which can be found especially in sea fish, such as salmon, tuna and sardines, and in seeds like sizzle and flaxseed. In addition, omega 3 can also be consumed in supplements in the form of capsules, which are sold in pharmacies, drugstores and nutrition stores.
1. Decreases inflammation Omega 3 has anti-inflammatory properties that can be very useful in the treatment of inflammatory bowel disease or rheumatoid arthritis, for example, as it reduces the production of inflammatory substances such as eicosanoids and cytokines. In addition, the anti-inflammatory action of omega 3 helps prevent cell damage that can lead to cancer.
2. Protects against cardiovascular disease Omega 3 helps to reduce bad cholesterol and triglycerides, which are responsible for forming fatty plaques in the arteries, which promotes better functioning of the arteries and helps to prevent infarction, arrhythmia, heart failure and stroke.
In addition, omega 3 helps increase good cholesterol, control blood pressure and reduce cell damage by keeping blood vessels healthy.
3. Prevents clots from forming Omega 3, especially DHA and EPA, has anticoagulant properties, reducing blood clots by preventing blood platelets from clumping together, so this fat can help prevent serious complications such as deep vein thrombosis or pulmonary embolism, for example.
4. Helps fight depression Omega 3 protects brain cells, improving their activity, leading to an increase in substances responsible for emotions, mood and well-being such as serotonin, dopamine and norepinephrine. Thus, omega 3 helps prevent, combat and assist in the treatment of depression, reducing depressive symptoms, sleep disturbances and lack of sexual appetite, which are common symptoms in depressed people.
5. Fight asthma Omega 3, because it has anti-inflammatory action, helps to fight asthma, in addition to being able to act by reducing the risk of new crises, and, therefore, the consumption of foods rich in this fat or use of supplement can be indicated by the nutritionist in order to complement the treatment indicated by the doctor.
6. Prevents autoimmune diseases Some studies show that omega 3 can help reduce the risk of developing autoimmune diseases, which is when the immune system does not recognize healthy cells in the body and attacks them, destroying these cells, as in the case of type 1 diabetes or multiple sclerosis, for example. In addition, this fat can assist in the treatment of lupus, rheumatoid arthritis, ulcerative colitis, Crohn's disease and psoriasis.
7. Helps control blood glucose Some studies show that omega 3 can help reduce blood sugar levels by improving insulin resistance and can be an important ally in the treatment of type 2 diabetes.
8. Improves brain function Omega 3 is a very important nutrient for brain functions, as 60% of the brain is made up of fat, especially omega 3. So, the deficiency of this fat may be associated with less learning capacity or memory. Thus, increasing the consumption of omega 3 can help protect brain cells by ensuring the proper functioning of the brain, improving memory and reasoning.
9. Prevents Alzheimer's Some studies show that consumption of omega 3 can reduce memory loss, lack of attention and the difficulty of logical reasoning, which can decrease the risk of developing Alzheimer's, by improving the functioning of brain neurons. However, further studies are needed to prove this benefit.
10.10. Improves skin quality Omega 3, especially DHA, is a component of the skin cells, responsible for the health of the cell membrane keeping the skin soft, hydrated, flexible and without wrinkles. Thus, when consuming omega 3 it is possible to maintain these skin characteristics and your health. In addition, omega 3 helps protect the skin from sun damage that can cause aging, as it has an antioxidant effect.
11. Controls attention deficit and hyperactivity Many studies show that omega 3 deficiency is associated with attention deficit hyperactivity disorder (TDHA) in children and that increased consumption of omega 3, especially EPA, can reduce the symptoms of this disorder, helping to improve attention , completing tasks and reducing hyperactivity, impulsivity, agitation and aggression. 12. Improves muscle performance Omega 3 supplementation can help reduce muscle inflammation caused by exercise, speeding up muscle recovery and decreasing pain after training. Omega 3 also helps to improve the disposition and enhance performance in training, besides being important to facilitate the beginning of physical activities or for people undergoing medical treatments, such as physical therapy or cardiac rehabilitation.