Let’s start by explaining what omega- 3 fatty acids are. So, they are acids that our body needs in order to maintain an effective daily function. There are three types of omega 3 fatty acids, as follows:
- DHA (Deoxyribonucleic acid)
- EPA (Eicosapentaenoic acid)
- ALA (Alpha-linolenic acid)
Actually the highest concentration of fatty acids DHA and EPA can be found in fish that live in cold water, or fish like: salmon, mackerel, and tuna.
ALA fatty acids are found in hazel fruits and some vegetable oils. Our bodies actually convert ALA acid into DHA and EPA acid.
Great both for the body and the heart.
Several studies have shown that omega -3 fatty acids can successfully improve heart health and reduce the risk of cardiac complications. Studies have also shown that men with the lowest levels of omega-3 in their blood are 80% more likely to experience sudden heart attack of those who have high blood levels of omega -3 acids.
Omega -3 acids helps in our heart’s work, in a way that it:
Lowers the level of triglycerides.
Lowers the level of high blood pressure
Reduces the risk of heart attack.
Omega-3 acids are also useful fr the whole body since they can help in the prevention of inflammation, arthritis, or menstrual cramps, and they are useful for people who suffer from osteoporosis as well.
These acids have a beneficial effect on mental health. Therefore, individuals who consume small amounts of omega -3 fatty acids, or not at all, are more likely to suffer from depression. Nowadays, many experts use omega-3 fats in their programs in order to improve patients mental health.
Individuals suffering from anorexia have low levels of fatty acids in their diet.
As “excess fat” means weight loss?
As mentioned above, omega-3 acids are good for the general health, yet including these acids in your diet can improve the process of weight loss. Studies have shown that people trying to lose weight with exercises and diets, can control their blood sugar level and cholesterol better, only if they consume omega-3 fatty acids while dieting.
How much omega-3 should be consumed in the diet?
It is recommended to intake 500 mg daily of omega-3 fatty acids. The best options are fish to be part of your diet.
Tip: Have in mind that some fish might contain high levels of compounds that are unsuitable for women who plan to become pregnant, or are pregnant already, or those who have a small baby.