You are always tired, you forget everything and suffer from mood swings, the Omega-3 may help. Besides the celebrities, who are great supporters, including doctors and nutritionists recognize and underscore the benefits of Omega-3. From brain health up to a healthier heart, it's time to find out why everyone should take more Omega-3
We all know how to eat oily fish make us good, but don't always know why. Besides proteins, fat such as Omega-3, contained within, are necessary for our health and for our overall health. But have you ever wondered why?
In simple terms, without the right amount of Omega-3 (or an excess of omega-6), the body is exposed to inflammation, which can cause various diseases.
Omega-3 is one of the two essential fatty acids our bodies, along with Omega-6. Our bodies need fatty acids, but since we cannot synthesize it must assume them through food.
It is not easy to realize that you have a deficiency in Omega-3, but if you have one or more of these symptoms could be so:
Symptoms of Omega-3 deficiency:
- fatigue
- dry skin
- poor circulation
- mood swings
- memory problems
Fortunately, taking Omega-3 is quite easy, but (this is where things get a little more complicated), everything has to be balanced with the amount of omega-6 that you are consuming.
As work and relaxation must be balanced and distributed in the right way in our lives, the same goes for omega-6 and omega-3. In fact consuming too much omega-6, as is the case for most people, prevents the proper assimilation of omega-3. A good diet should contain an amount of Omega-6 are triple Omega-3, while modern fingers lead to consume around 20 or 30 times the recommended dose.
The main culprits of excessive consumption of omega-6 are vegetable oils, particularly corn, soybeans, peanuts, grape seed oil and sunflower oil.
so now that you know what foods contain Omega-6, you need to make adjustments to your diet, in order to balance the Omega-3. Supplements are not required, just opt for integral products.
Essential fatty acids are extremely heat sensitive and prone to oxidation, so it's best to take them through the foods instead of oils and supplements. For omega-3, better choose cold water, oily fish, chia seeds and flax seeds. I mean eat freely, but better to say goodbye to vegetable oils.
The best foods that provide Omega-3:
- Nuts
- Sardines
- Salmon
- Tofu
- Soybeans
- Shrimp
- Flax seeds
- Chia seeds
- Hemp
- Eggs
- Mackerel
- Olive oil
- Avocado
So now that you know what are the Omega-3 and how to take, here are some of the benefits that you will see and feel on your body. Trust us, tonight will make a feast of sardines!
1. Helps burn fat
What woman doesn't want to hear this magic phrase?! Omega-3 helps the body produce leptin, a hormone that numbs the appetite, while on the other hand, improves metabolism.
2. Protect your skin
We're so used to put layers and layers of products, most of the time we forget that what we eat and we assume we can help improve the health of our skin.
Omega-3 and 6 help skin to protect from the Sun, by controlling inflammation and minimizing damage of collagen due to UV rays in the DermIS (the deepest layer of the skin).
But it doesn't end there, the Omega-3 and Omega-6 fats play a vital role in skin texture and appearance. They are incorporated into cell membranes in the epidermis (the outermost layer of skin cells) and help to maintain the barrier function and prevent dryness.
Both of these advantages, it leads to a much larger one: a slowing of the aging process of the skin.
3. Help you with rashes
In addition to protecting the skin against signs of aging, fatty acids may help skin fight the irritation and eczema.
While many foods contain omega-3 and 6, including nuts and seeds, fatty fish contain two specific omega-3, which are usually not present in other foods and these are the most important for the skin. These types of omega-3 can be especially useful for those who suffer from eczema or dermatitis.
4. Help keep your heart healthy
The main thing that the omega-3 are known is their help for heart health, several international associations have acknowledged the protective properties.
This is because they reduce some important risk factors for heart disease, including reduced triglycerides, lowering blood pressure and reduce blood clotting.
5. Prevent arthritis and joint pain
Being the omega-3 anti-inflammatory is normal that are helpful for healthy joints. Many problems that cause joint pain, it is caused by inflammation, along with weak muscles and everyday wear. Numerous studies have shown that people who eat more fish have 39% less likely to suffer from mental or physical illness in the future.
Other studies have shown that Omega-3 have the ability to prevent or slow the progression of osteoarthritis. All because the omega-3 have the ability to reduce the degradation of collagen in cartilage, classic signs of early osteoarthritis.
6. Helps keep the brain in shape
Although the relationship between well-being and heart omega-3 has been carefully studied, the link between this fatty acid and brain power was not addressed with the same attention. That said, studies have shown that there are links between the levels of omega-3 and improved memory and overall health of the brain.
Some research has shown that high levels of Omega-3 prevent brain shrinkage, usually associated with aging. In addition, other studies have suggested that these fatty acids can help protect cognitive function of the brain and, therefore, decrease the risk of Alzheimer's. Although there is no scientific evidence.
7. Help during pregnancy
Another advantage, which might not seem so obvious, is the link between omega-3 and a healthy pregnancy.
To meet the requirements of omega-3 for children's brain development and nervous system, pregnant women should consume compared to women not pregnant.
In addition, the Omega-3 help nursing mothers produce breast milk and to prevent postpartum depression.